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Disney Princess Bootcamp

by Beau J.
1 athletes joined

Program Description

This program is intended to introduce female beginners to a 3 day Lower/Upper/Full Body split routine and is focused on those who are trying to get in the gym for the first time, or back in after a long vacation. The workouts should take 30-60 minutes depending on how fast you move. Dumbbells and machines are utilized over barbells for ease of use.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2025 06:51
  • Last Edited
    Aug 19, 2025 06:00

Summary

Unleash your inner royalty with the Disney Princess Bootcamp, an 8-week program designed to sculpt and strengthen your entire body. Committing just three days a week, you'll engage in a dynamic mix of lower, upper, and full-body workouts, incorporating exercises like dumbbell goblet squats and standing shoulder presses. Each session is tailored to enhance your strength and endurance, ensuring you feel empowered and ready to conquer any challenge. Join this magical journey and transform your fitness while channeling the spirit of your favorite princess!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Middle Delts
11%
Front Delts
11%
Hamstrings
9.6%
Upper Back
9.6%
Abs
8.8%
Quadriceps
8.1%
Biceps
5.9%
Glutes
4.4%
Calves
3.7%
Rear Delts
3.7%
Lats
3.7%
Lower Back
3.7%
Chest
3.7%
Abductors
0.7%
Forearms
0.7%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Goblet Squat
3
10-12 reps
RPE 6-8
2
Leg Press
3
10-12 reps
RPE 6-8
3
Leg Extension
3
10-12 reps
RPE 6-8
4
Hip Thrust Machine
3
10-12 reps
RPE 6-8
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 6-8
6
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Goblet Squat
3
10-12 reps
RPE 6-8
2
Leg Press
3
10-12 reps
RPE 6-8
3
Leg Extension
3
10-12 reps
RPE 6-8
4
Hip Thrust Machine
3
10-12 reps
RPE 6-8
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 6-8
6
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Goblet Squat
3
10-12 reps
RPE 6-8
2
Leg Press
3
10-12 reps
RPE 6-8
3
Leg Extension
3
10-12 reps
RPE 6-8
4
Hip Thrust Machine
3
10-12 reps
RPE 6-8
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 6-8
6
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Goblet Squat
3
10-12 reps
RPE 6-8
2
Leg Press
3
10-12 reps
RPE 6-8
3
Leg Extension
3
10-12 reps
RPE 6-8
4
Hip Thrust Machine
3
10-12 reps
RPE 6-8
5
Calf Raise (Leg Press)
3
10-12 reps
RPE 6-8
6
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Goblet Squat
3
12-15 reps
RPE 6-8
2
Leg Press
3
12-15 reps
RPE 6-8
3
Leg Extension
3
12-15 reps
RPE 6-8
4
Hip Thrust Machine
3
12-15 reps
RPE 6-8
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 6-8
6
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Goblet Squat
3
12-15 reps
RPE 6-8
2
Leg Press
3
12-15 reps
RPE 6-8
3
Leg Extension
3
12-15 reps
RPE 6-8
4
Hip Thrust Machine
3
12-15 reps
RPE 6-8
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 6-8
6
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Goblet Squat
3
12-15 reps
RPE 6-8
2
Leg Press
3
12-15 reps
RPE 6-8
3
Leg Extension
3
12-15 reps
RPE 6-8
4
Hip Thrust Machine
3
12-15 reps
RPE 6-8
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 6-8
6
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Goblet Squat
3
12-15 reps
RPE 6-8
2
Leg Press
3
12-15 reps
RPE 6-8
3
Leg Extension
3
12-15 reps
RPE 6-8
4
Hip Thrust Machine
3
12-15 reps
RPE 6-8
5
Calf Raise (Leg Press)
3
12-15 reps
RPE 6-8
6
Plank
3
0.5-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 6-8
2
Face Pull
3
10-12 reps
RPE 6-8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6-8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-8
5
Lat Pulldown
3
10-12 reps
RPE 6-8
6
Upright Row (Dumbbell)
3
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 6-8
2
Face Pull
3
10-12 reps
RPE 6-8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6-8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-8
5
Lat Pulldown
3
10-12 reps
RPE 6-8
6
Upright Row (Dumbbell)
3
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 6-8
2
Face Pull
3
10-12 reps
RPE 6-8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6-8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-8
5
Lat Pulldown
3
10-12 reps
RPE 6-8
6
Upright Row (Dumbbell)
3
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 6-8
2
Face Pull
3
10-12 reps
RPE 6-8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6-8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6-8
5
Lat Pulldown
3
10-12 reps
RPE 6-8
6
Upright Row (Dumbbell)
3
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 6-8
2
Face Pull
3
12-15 reps
RPE 6-8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6-8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6-8
5
Lat Pulldown
3
12-15 reps
RPE 6-8
6
Upright Row (Dumbbell)
3
12-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 6-8
2
Face Pull
3
12-15 reps
RPE 6-8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6-8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6-8
5
Lat Pulldown
3
12-15 reps
RPE 6-8
6
Upright Row (Dumbbell)
3
12-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 6-8
2
Face Pull
3
12-15 reps
RPE 6-8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6-8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6-8
5
Lat Pulldown
3
12-15 reps
RPE 6-8
6
Upright Row (Dumbbell)
3
12-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 6-8
2
Face Pull
3
12-15 reps
RPE 6-8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 6-8
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 6-8
5
Lat Pulldown
3
12-15 reps
RPE 6-8
6
Upright Row (Dumbbell)
3
12-15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-8
2
Cable Crunch
3
10-12 reps
RPE 6-8
3
Hamstring Curl
3
10-12 reps
RPE 6-8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6-8
5
French Press
3
10-12 reps
RPE 6-8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-8
2
Cable Crunch
3
10-12 reps
RPE 6-8
3
Hamstring Curl
3
10-12 reps
RPE 6-8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6-8
5
French Press
3
10-12 reps
RPE 6-8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-8
2
Cable Crunch
3
10-12 reps
RPE 6-8
3
Hamstring Curl
3
10-12 reps
RPE 6-8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6-8
5
French Press
3
10-12 reps
RPE 6-8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-8
2
Cable Crunch
3
10-12 reps
RPE 6-8
3
Hamstring Curl
3
10-12 reps
RPE 6-8
4
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6-8
5
French Press
3
10-12 reps
RPE 6-8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 6-8
2
Cable Crunch
3
12-15 reps
RPE 6-8
3
Hamstring Curl
3
12-15 reps
RPE 6-8
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 6-8
5
French Press
3
12-15 reps
RPE 6-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 6-8
2
Cable Crunch
3
12-15 reps
RPE 6-8
3
Hamstring Curl
3
12-15 reps
RPE 6-8
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 6-8
5
French Press
3
12-15 reps
RPE 6-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 6-8
2
Cable Crunch
3
12-15 reps
RPE 6-8
3
Hamstring Curl
3
12-15 reps
RPE 6-8
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 6-8
5
French Press
3
12-15 reps
RPE 6-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 6-8
2
Cable Crunch
3
12-15 reps
RPE 6-8
3
Hamstring Curl
3
12-15 reps
RPE 6-8
4
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 6-8
5
French Press
3
12-15 reps
RPE 6-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6-8
Week 1
1 / 8 Weeks
Day 1
1
Dumbbell Goblet Squat
3 Sets
10-12 Reps
@6-8
2
Leg Press
3 Sets
10-12 Reps
@6-8
3
Leg Extension
3 Sets
10-12 Reps
@6-8
4
Hip Thrust Machine
3 Sets
10-12 Reps
@6-8
5
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@6-8
6
Plank
3 Sets
0.5-1 mins
@8
Day 2
1
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@6-8
2
Face Pull
3 Sets
10-12 Reps
@6-8
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6-8
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@6-8
5
Lat Pulldown
3 Sets
10-12 Reps
@6-8
6
Upright Row (Dumbbell)
3 Sets
10-12 Reps
@6-8
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@6-8
2
Cable Crunch
3 Sets
10-12 Reps
@6-8
3
Hamstring Curl
3 Sets
10-12 Reps
@6-8
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6-8
5
French Press
3 Sets
10-12 Reps
@6-8
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6-8