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GET YOUR GIRLFRIEND TO THE GYM

by Bartlomiej F.
1 athletes joined

Program Description

Getting started with gym journey, classic 3x5 compound lifts mixed with hypertrophy work. Linear progression on all the lifts, Feel free to use any weight schemes, the most enjoyable for my gf was: for compound lifts, piramid (15kgx5, 17.5x5, 20x5, next session 17.5x5, 20x5, 22.5x5…) stick with 2.5kg jumps for lower body and 1.25kg for upper Double progression for accessories. Remember to listen to your gf opinion about exercise selection and schemes and adjust accordingly, don’t be a dick and make it easy for her. Focus more on building consistency with the gym and less going super hard with perfect technique, MAKE WORKOUT ENJOYABLE AND FUN FIRST.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 30, 2025 10:15
  • Last Edited
    Jun 26, 2025 06:32

Summary

Welcome to "GET YOUR GIRLFRIEND TO THE GYM," a dynamic 4-week program designed to inspire and engage your partner in fitness! Committing to just 2 days a week, this program focuses on foundational strength-building exercises like squats, deadlifts, and overhead presses, ensuring a full-body workout that promotes muscle growth and toning. With a mix of barbell and machine exercises, you'll both gain confidence and strength while supporting each other on this fitness journey. Get ready to lift together and make lasting gains!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
3
8-12 reps
RPE 7-8
4
Overhead Press (Barbell)
3
5 reps
RPE 7-8
5
Lat Pulldown
3
8-12 reps
RPE 7-8
6
Face Pull
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
3
8-12 reps
RPE 7-8
4
Overhead Press (Barbell)
3
5 reps
RPE 7-8
5
Lat Pulldown
3
8-12 reps
RPE 7-8
6
Face Pull
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
3
8-12 reps
RPE 7-8
4
Overhead Press (Barbell)
3
5 reps
RPE 7-8
5
Lat Pulldown
3
8-12 reps
RPE 7-8
6
Face Pull
3
12-15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
3
8-12 reps
RPE 7-8
4
Overhead Press (Barbell)
3
5 reps
RPE 7-8
5
Lat Pulldown
3
8-12 reps
RPE 7-8
6
Face Pull
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Bench Press (Barbell)
3
5 reps
RPE 7-8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Bench Press (Barbell)
3
5 reps
RPE 7-8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Bench Press (Barbell)
3
5 reps
RPE 7-8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Bench Press (Barbell)
3
5 reps
RPE 7-8
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@7-8
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Lying Leg Curl
3 Sets
8-12 Reps
@7-8
4
Overhead Press (Barbell)
3 Sets
5 Reps
@7-8
5
Lat Pulldown
3 Sets
8-12 Reps
@7-8
6
Face Pull
3 Sets
12-15 Reps
@7-8
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
5 Reps
@7-8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-8
3
Leg Extension
3 Sets
8-12 Reps
@7-8
4
Bench Press (Barbell)
3 Sets
5 Reps
@7-8
5
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7-8