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BoostcampPNG

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 18, 2025 09:49
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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
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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