SCULPT HER 3D Home Training Program For Women
This home fitness program is designed specifically for women who want to build strength, improve muscle tone without needing a gym .
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Bodyweight) | 4 | 20 reps |
| 2 | Bulgarian Split Squat (Bodyweight) | 2 | 20 reps |
| 3 | Lunge (Bodyweight) | 3 | 15 reps |
| 4 | Hip Thrust (Bodyweight) | 3 | 20 reps |
| 5 | Donkey kicks | 3 | 25 reps |
| 6 | Calf Raise (Bodyweight) | 3 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 3 | 20 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 3 | Push Up (Knees) | 3 | 10–15 reps |
| 4 | Superman | 3 | 20 reps |
| 5 | Dumbbell Row | 3 | 20 reps |
| 6 | Lying Tricep Extension (Barbell) | 2 | 20 reps |
| 7 | Bicep Curl (Dumbbell) | 3 | 20 reps |
| 8 | Hammer Curl (Dumbbell) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jumping Jack | 3 | 15 reps |
| 2 | Jump Squat | 3 | 15 reps |
| 3 | Bear Crawl | 2 | 1 min |
| 4 | Abs Crunch (Bodyweight) | 3 | 15 reps |
| 5 | Mountain Climber | 4 | 25 min |
| 6 | Plank | 3 | 1–2 min |
Common questions
Yes, SCULPT HER 3D Home Training Program For Women is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
SCULPT HER 3D Home Training Program For Women is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SCULPT HER 3D Home Training Program For Women is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
