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girl program (2)

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1 athletes joined

Program Description

get fit

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 20, 2025 01:14
  • Last Edited
    Jul 20, 2025 01:29
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Lunge (Dumbbell)
2
10+ reps
-
4
Hip Adductor (Machine)
3
12+ reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Glute Bridge (Barbell)
1
1
2
5+ reps
10+ reps
12+ reps
-
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Lunge (Dumbbell)
2
10+ reps
-
4
Hip Adductor (Machine)
3
12+ reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Glute Bridge (Barbell)
1
1
2
5+ reps
10+ reps
12+ reps
-
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Lunge (Dumbbell)
2
10+ reps
-
4
Hip Adductor (Machine)
3
12+ reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Glute Bridge (Barbell)
1
1
2
5+ reps
10+ reps
12+ reps
-
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Lunge (Dumbbell)
2
10+ reps
-
4
Hip Adductor (Machine)
3
12+ reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Glute Bridge (Barbell)
1
1
2
5+ reps
10+ reps
12+ reps
-
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Lunge (Dumbbell)
2
10+ reps
-
4
Hip Adductor (Machine)
3
12+ reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Glute Bridge (Barbell)
1
1
2
5+ reps
10+ reps
12+ reps
-
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Lunge (Dumbbell)
2
10+ reps
-
4
Hip Adductor (Machine)
3
12+ reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Glute Bridge (Barbell)
1
1
2
5+ reps
10+ reps
12+ reps
-
-
-
7
Seated Calf Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
3
10 reps
-
4
Reverse Pec Deck
1
1
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Tricep Extension (Cable)
2
AMRAP
-
7
Bicep Curl (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
3
10 reps
-
4
Reverse Pec Deck
1
1
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Tricep Extension (Cable)
2
AMRAP
-
7
Bicep Curl (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
3
10 reps
-
4
Reverse Pec Deck
1
1
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Tricep Extension (Cable)
2
AMRAP
-
7
Bicep Curl (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
3
10 reps
-
4
Reverse Pec Deck
1
1
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Tricep Extension (Cable)
2
AMRAP
-
7
Bicep Curl (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
3
10 reps
-
4
Reverse Pec Deck
1
1
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Tricep Extension (Cable)
2
AMRAP
-
7
Bicep Curl (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
-
3
Lat Pulldown
3
10 reps
-
4
Reverse Pec Deck
1
1
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Tricep Extension (Cable)
2
AMRAP
-
7
Bicep Curl (Cable)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
12 mins
-
2
Run
1
7 mins
-
3
Sit Up
3
10-12 reps
-
4
Plank
1
1 mins
-
5
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
12 mins
-
2
Run
1
7 mins
-
3
Sit Up
3
10-12 reps
-
4
Plank
1
1 mins
-
5
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
12 mins
-
2
Run
1
7 mins
-
3
Sit Up
3
10-12 reps
-
4
Plank
1
1 mins
-
5
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
12 mins
-
2
Run
1
7 mins
-
3
Sit Up
3
10-12 reps
-
4
Plank
1
1 mins
-
5
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
12 mins
-
2
Run
1
7 mins
-
3
Sit Up
3
10-12 reps
-
4
Plank
1
1 mins
-
5
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
12 mins
-
2
Run
1
7 mins
-
3
Sit Up
3
10-12 reps
-
4
Plank
1
1 mins
-
5
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Hip Adductor (Machine)
1
AMRAP
-
8
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Hip Adductor (Machine)
1
AMRAP
-
8
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Hip Adductor (Machine)
1
AMRAP
-
8
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Hip Adductor (Machine)
1
AMRAP
-
8
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Hip Adductor (Machine)
1
AMRAP
-
8
Seated Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
-
2
Run
1
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
10 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
6
Hip Abductor (Machine)
1
AMRAP
-
7
Hip Adductor (Machine)
1
AMRAP
-
8
Seated Calf Raise
2
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Walk
1 Set
5-10 mins
-
2
Run
1 Set
1-5 mins
-
3
Lunge (Dumbbell)
2 Sets
10+ Reps
-
4
Hip Adductor (Machine)
3 Sets
12+ Reps
-
5
Hip Abductor (Machine)
3 Sets
12+ Reps
-
6
Glute Bridge (Barbell)
1 Set
1 Set
2 Sets
5+ Reps
10+ Reps
12+ Reps
-
-
-
7
Seated Calf Raise
2 Sets
AMRAP
-
Day 2
1
2km Row
1 Set
5-10 mins
-
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Reverse Pec Deck
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
6
Tricep Extension (Cable)
2 Sets
AMRAP
-
7
Bicep Curl (Cable)
1 Set
15-20 Reps
-
Day 3
1
Walk
1 Set
12 mins
-
2
Run
1 Set
7 mins
-
3
Sit Up
3 Sets
10-12 Reps
-
4
Plank
1 Set
1 mins
-
5
Knee Raise (Captain's Chair)
2 Sets
AMRAP
-
Day 4
1
Walk
1 Set
5-10 mins
-
2
Run
1 Set
1-5 mins
-
3
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
-
5
Glute Bridge (Barbell)
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
1 Set
AMRAP
-
7
Hip Adductor (Machine)
1 Set
AMRAP
-
8
Seated Calf Raise
2 Sets
10-15 Reps
-