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HER BODY FIT ♀️

by BALOL32
1 athletes joined

Program Description

Build woman shape

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 01, 2025 06:04
  • Last Edited
    Nov 01, 2025 05:49
Muscle Engagement
Front
Back
MuscleSet
Abs
22.9%
Glutes
16.1%
Quadriceps
10.9%
Hamstrings
9.9%
Upper Back
7%
Lats
6.6%
Lower Back
6.5%
Adductors
5.8%
Middle Delts
3.9%
Front Delts
2.7%
Abductors
2.3%
Biceps
2.3%
Triceps
1.2%
Forearms
1%
Rear Delts
0.4%
Cardio
0.4%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
15 reps
RPE 7
3
Hip Adductor (Machine)
3
20 reps
RPE 6
4
Leg Press
3
15 reps
RPE 7
5
Plank
4
1 mins
RPE 10
6
Side Plank
4
1 mins
RPE 10
7
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
15 reps
RPE 7
3
Hip Adductor (Machine)
3
20 reps
RPE 6
4
Leg Press
3
15 reps
RPE 7
5
Plank
4
1 mins
RPE 10
6
Side Plank
4
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
15 reps
RPE 7
3
Hip Adductor (Machine)
3
20 reps
RPE 6
4
Leg Press
3
15 reps
RPE 7
5
Plank
4
1 mins
RPE 10
6
Side Plank
4
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
15 reps
RPE 7
3
Hip Adductor (Machine)
3
20 reps
RPE 6
4
Leg Press
3
15 reps
RPE 7
5
Plank
4
1 mins
RPE 10
6
Side Plank
4
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
15 reps
RPE 7
3
Hip Adductor (Machine)
3
20 reps
RPE 6
4
Leg Press
3
15 reps
RPE 7
5
Plank
4
1 mins
RPE 10
6
Side Plank
4
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 8
2
Dumbbell Row
3
15 reps
RPE 7
3
Back Extension
3
20 reps
RPE 6
4
Lateral Raise (Machine)
3
15 reps
RPE 7
5
Sit Up
5
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 8
2
Dumbbell Row
3
15 reps
RPE 7
3
Back Extension
3
20 reps
RPE 6
4
Lateral Raise (Machine)
3
15 reps
RPE 7
5
Sit Up
5
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 8
2
Dumbbell Row
3
15 reps
RPE 7
3
Back Extension
3
20 reps
RPE 6
4
Lateral Raise (Machine)
3
15 reps
RPE 7
5
Sit Up
5
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 8
2
Dumbbell Row
3
15 reps
RPE 7
3
Back Extension
3
20 reps
RPE 6
4
Lateral Raise (Machine)
3
15 reps
RPE 7
5
Sit Up
5
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 8
2
Dumbbell Row
3
15 reps
RPE 7
3
Back Extension
3
20 reps
RPE 6
4
Lateral Raise (Machine)
3
15 reps
RPE 7
5
Sit Up
5
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 10
2
Walking Lunge
3
20 reps
RPE 8
3
Hip Adductor (Machine)
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 7
5
Plank
4
1 mins
RPE 10
6
Side Plank
4
1 mins
RPE 10
7
Cardio
1
15-20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 10
2
Walking Lunge
3
20 reps
RPE 8
3
Hip Adductor (Machine)
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 7
5
Plank
4
1 mins
RPE 10
6
Side Plank
4
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 10
2
Walking Lunge
3
20 reps
RPE 8
3
Hip Adductor (Machine)
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 7
5
Plank
4
1 mins
RPE 10
6
Side Plank
4
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 10
2
Walking Lunge
3
20 reps
RPE 8
3
Hip Adductor (Machine)
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 7
5
Plank
4
1 mins
RPE 10
6
Side Plank
4
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
10 reps
RPE 10
2
Walking Lunge
3
20 reps
RPE 8
3
Hip Adductor (Machine)
3
20 reps
RPE 8
4
Goblet Squat
3
15 reps
RPE 7
5
Plank
4
1 mins
RPE 10
6
Side Plank
4
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
10 reps
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 7
3
Back Extension
3
20 reps
RPE 10
4
Overhead Press (Dumbbell)
3
15 reps
RPE 8
5
Abs Crunch (Bodyweight)
5
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
10 reps
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 7
3
Back Extension
3
20 reps
RPE 10
4
Overhead Press (Dumbbell)
3
15 reps
RPE 8
5
Abs Crunch (Bodyweight)
5
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
10 reps
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 7
3
Back Extension
3
20 reps
RPE 10
4
Overhead Press (Dumbbell)
3
15 reps
RPE 8
5
Abs Crunch (Bodyweight)
5
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
10 reps
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 7
3
Back Extension
3
20 reps
RPE 10
4
Overhead Press (Dumbbell)
3
15 reps
RPE 8
5
Abs Crunch (Bodyweight)
5
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
10 reps
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 7
3
Back Extension
3
20 reps
RPE 10
4
Overhead Press (Dumbbell)
3
15 reps
RPE 8
5
Abs Crunch (Bodyweight)
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
12 reps
RPE 8
2
Lying Leg Curl
3
15 reps
RPE 8
3
Trap Bar Deadlift
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 10
5
Rotating Plank
4
20 reps
RPE 10
6
Cardio
1
15-20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
12 reps
RPE 8
2
Lying Leg Curl
3
15 reps
RPE 8
3
Trap Bar Deadlift
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 10
5
Rotating Plank
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
12 reps
RPE 8
2
Lying Leg Curl
3
15 reps
RPE 8
3
Trap Bar Deadlift
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 10
5
Rotating Plank
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
12 reps
RPE 8
2
Lying Leg Curl
3
15 reps
RPE 8
3
Trap Bar Deadlift
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 10
5
Rotating Plank
4
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
12 reps
RPE 8
2
Lying Leg Curl
3
15 reps
RPE 8
3
Trap Bar Deadlift
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
20 reps
RPE 10
5
Rotating Plank
4
20 reps
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Lat Pulldown
3 Sets
15 Reps
@8
2
Dumbbell Row
3 Sets
15 Reps
@7
3
Back Extension
3 Sets
20 Reps
@6
4
Lateral Raise (Machine)
3 Sets
15 Reps
@7
5
Sit Up
5 Sets
20 Reps
@6
Day 4
1
Inverted Row
3 Sets
10 Reps
@8
2
Seated Row (Cable)
3 Sets
15 Reps
@7
3
Back Extension
3 Sets
20 Reps
@10
4
Overhead Press (Dumbbell)
3 Sets
15 Reps
@8
5
Abs Crunch (Bodyweight)
5 Sets
20 Reps
@10
Day 5
1
Single Leg Hip Thrust
3 Sets
12 Reps
@8
2
Lying Leg Curl
3 Sets
15 Reps
@8
3
Trap Bar Deadlift
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
3 Sets
20 Reps
@10
5
Rotating Plank
4 Sets
20 Reps
@10
6
Cardio
1 Set
15-20 mins
-
Day 3
1
Hip Thrust (Machine)
5 Sets
10 Reps
@10
2
Walking Lunge
3 Sets
20 Reps
@8
3
Hip Adductor (Machine)
3 Sets
20 Reps
@8
4
Goblet Squat
3 Sets
15 Reps
@7
5
Plank
4 Sets
1 mins
@10
6
Side Plank
4 Sets
1 mins
@10
7
Cardio
1 Set
15-20 mins
-
Day 1
1
Leg Extension
3 Sets
15 Reps
@8
2
Squat (Smith Machine)
3 Sets
15 Reps
@7
3
Hip Adductor (Machine)
3 Sets
20 Reps
@6
4
Leg Press
3 Sets
15 Reps
@7
5
Plank
4 Sets
1 mins
@10
6
Side Plank
4 Sets
1 mins
@10
7
Cardio
1 Set
15-20 mins
-