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Program Description

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Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2026 03:22
  • Last Edited
    Mar 19, 2026 04:09
Muscle Engagement
Front
Back
MuscleSet
Glutes
19%
Abs
14.6%
Hamstrings
12.9%
Quadriceps
12.1%
Front Delts
6.9%
Upper Back
6.6%
Middle Delts
5.5%
Lats
5%
Lower Back
3.9%
Triceps
3.9%
Abductors
3.3%
Adductors
2.2%
Rear Delts
1.9%
Biceps
1.7%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Squat (Bodyweight)
2
20 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Squat (Bodyweight)
2
20 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Squat (Bodyweight)
2
20 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Squat (Bodyweight)
2
20 reps
-
6
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Hollow Hold
2
0.5 mins
-
6
Russian Twist
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Hollow Hold
2
0.5 mins
-
6
Russian Twist
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Hollow Hold
2
0.5 mins
-
6
Russian Twist
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Barbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Standing Shoulder Press (Dumbbell)
3
10 reps
-
5
Hollow Hold
2
0.5 mins
-
6
Russian Twist
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12-15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
8 reps
-
6
Plank
1
1 mins
-
7
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12-15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
8 reps
-
6
Plank
1
1 mins
-
7
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12-15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
8 reps
-
6
Plank
1
1 mins
-
7
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12-15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Hip Abductor (Machine)
3
8 reps
-
6
Plank
1
1 mins
-
7
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
4
10 reps
-
2
Kettlebell Swing
4
12-15 reps
-
3
Pull-Up (Band)
2
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
1 mins
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
4
10 reps
-
2
Kettlebell Swing
4
12-15 reps
-
3
Pull-Up (Band)
2
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
1 mins
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
4
10 reps
-
2
Kettlebell Swing
4
12-15 reps
-
3
Pull-Up (Band)
2
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
1 mins
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
4
10 reps
-
2
Kettlebell Swing
4
12-15 reps
-
3
Pull-Up (Band)
2
10 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Walking Lunge (Dumbbell)
2
1 mins
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Abs Crunch (Bodyweight)
3
30 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Squat (Bodyweight)
1 Set
1 Set
20 Reps
20 Reps
-
-
6
Plank
1 Set
1 Set
1 mins
1 mins
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
4
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Hollow Hold
1 Set
1 Set
0.5 mins
0.5 mins
-
-
6
Russian Twist
1 Set
1 Set
0.5 mins
0.5 mins
-
-
Day 3
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Plank
1 Set
1 mins
-
7
Side Plank
1 Set
1 Set
1 mins
1 mins
-
-
Day 4
1
Squat Thruster
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
3
Pull-Up (Band)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 mins
1 mins
-
-
6
Plank with Shoulder Taps
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-