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BoostcampPNG

Beginner Strength and Bodybuilding for Women

by Silas N.
3 athletes joined

Program Description

The purpose of this program is to provide an enjoyable, short, but effective workout plan that will get women enthusiastic and confident about being in the gym and bettering themselves each week.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 11, 2025 04:51
  • Last Edited
    Dec 12, 2025 03:58
Muscle Engagement
Front
Back
MuscleSet
Glutes
19%
Hamstrings
14.4%
Quadriceps
11.1%
Abductors
8.3%
Triceps
7.4%
Lats
5.6%
Upper Back
5.6%
Front Delts
5.6%
Lower Back
4.6%
Abs
4.6%
Biceps
4.6%
Chest
2.8%
Middle Delts
2.8%
Calves
2.8%
Forearms
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Exercise Bike
1
4 mins
RPE 7
2
Standing Leg Swings
1
5 reps
RPE 6
3
Banded Side Steps
2
12 reps
RPE 6
4
Hip Circles
1
5 reps
RPE 6
5
Glute Bridges
2
12 reps
RPE 6
6
Hip Thrust (Barbell)
4
6-8 reps
RPE 7
7
Leg Press
3
10-12 reps
RPE 7
8
Leg Curl
3
12-15 reps
RPE 8
9
Glute Kickback (Cable)
3
12-15 reps
RPE 8
10
Hip Abductor (Machine)
3
15-20 reps
RPE 9
11
Hip Bridge Hold
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Exercise Bike
1
4 mins
RPE 7
2
Standing Leg Swings
1
5 reps
RPE 6
3
Banded Side Steps
2
12 reps
RPE 6
4
Hip Circles
1
5 reps
RPE 6
5
Glute Bridges
2
12 reps
RPE 6
6
Hip Thrust (Barbell)
4
6-8 reps
RPE 7
7
Leg Press
3
10-12 reps
RPE 7
8
Leg Curl
3
12-15 reps
RPE 8
9
Glute Kickback (Cable)
3
12-15 reps
RPE 8
10
Hip Abductor (Machine)
3
15-20 reps
RPE 9
11
Hip Bridge Hold
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Exercise Bike
1
4 mins
RPE 7
2
Standing Leg Swings
1
5 reps
RPE 6
3
Banded Side Steps
2
12 reps
RPE 6
4
Hip Circles
1
5 reps
RPE 6
5
Glute Bridges
2
12 reps
RPE 6
6
Hip Thrust (Barbell)
4
6-8 reps
RPE 7
7
Leg Press
3
10-12 reps
RPE 7
8
Leg Curl
3
12-15 reps
RPE 8
9
Glute Kickback (Cable)
3
12-15 reps
RPE 8
10
Hip Abductor (Machine)
3
15-20 reps
RPE 9
11
Hip Bridge Hold
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Exercise Bike
1
4 mins
RPE 7
2
Standing Leg Swings
1
5 reps
RPE 6
3
Banded Side Steps
2
12 reps
RPE 6
4
Hip Circles
1
5 reps
RPE 6
5
Glute Bridges
2
12 reps
RPE 6
6
Hip Thrust (Barbell)
4
6-8 reps
RPE 7
7
Leg Press
3
10-12 reps
RPE 7
8
Leg Curl
3
12-15 reps
RPE 8
9
Glute Kickback (Cable)
3
12-15 reps
RPE 8
10
Hip Abductor (Machine)
3
15-20 reps
RPE 9
11
Hip Bridge Hold
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Bike
1
4 mins
RPE 7
2
Banded Side Steps
2
12 reps
RPE 6
3
Standing Leg Swings
1
5 reps
RPE 6
4
Hip Circles
1
5 reps
RPE 6
5
Glute Bridges
2
12 reps
RPE 6
6
Lat Pulldown
3
8-10 reps
RPE 7
7
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
8
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
10
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
12
Plank
3
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Bike
1
4 mins
RPE 7
2
Banded Side Steps
2
12 reps
RPE 6
3
Standing Leg Swings
1
5 reps
RPE 6
4
Hip Circles
1
5 reps
RPE 6
5
Glute Bridges
2
12 reps
RPE 6
6
Lat Pulldown
3
8-10 reps
RPE 7
7
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
8
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
10
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
12
Plank
3
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Bike
1
4 mins
RPE 7
2
Banded Side Steps
2
12 reps
RPE 6
3
Standing Leg Swings
1
5 reps
RPE 6
4
Hip Circles
1
5 reps
RPE 6
5
Glute Bridges
2
12 reps
RPE 6
6
Lat Pulldown
3
8-10 reps
RPE 7
7
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
8
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
10
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
12
Plank
3
20-30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Bike
1
4 mins
RPE 7
2
Banded Side Steps
2
12 reps
RPE 6
3
Standing Leg Swings
1
5 reps
RPE 6
4
Hip Circles
1
5 reps
RPE 6
5
Glute Bridges
2
12 reps
RPE 6
6
Lat Pulldown
3
8-10 reps
RPE 7
7
Bench Press (Dumbbell)
3
8-10 reps
RPE 7
8
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
9
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
10
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8
12
Plank
3
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Side Steps
2
12 reps
RPE 6
2
Exercise Bike
1
4 mins
RPE 7
3
Standing Leg Swings
1
5 reps
RPE 6
4
Hip Circles
1
5 reps
RPE 6
5
Glute Bridges
2
12 reps
RPE 6
6
Box Squat (Barbell)
3
8-10 reps
RPE 7
7
Leg Press
3
10-12 reps
RPE 7
8
Leg Extension
3
12-15 reps
RPE 8
9
Back Extension
3
12-15 reps
RPE 8
10
Standing Calf Raise
3
10-12 reps
RPE 8
11
Hip Abductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Side Steps
2
12 reps
RPE 6
2
Exercise Bike
1
4 mins
RPE 7
3
Standing Leg Swings
1
5 reps
RPE 6
4
Hip Circles
1
5 reps
RPE 6
5
Glute Bridges
2
12 reps
RPE 6
6
Box Squat (Barbell)
3
8-10 reps
RPE 7
7
Leg Press
3
10-12 reps
RPE 7
8
Leg Extension
3
12-15 reps
RPE 8
9
Back Extension
3
12-15 reps
RPE 8
10
Standing Calf Raise
3
10-12 reps
RPE 8
11
Hip Abductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Side Steps
2
12 reps
RPE 6
2
Exercise Bike
1
4 mins
RPE 7
3
Standing Leg Swings
1
5 reps
RPE 6
4
Hip Circles
1
5 reps
RPE 6
5
Glute Bridges
2
12 reps
RPE 6
6
Box Squat (Barbell)
3
8-10 reps
RPE 7
7
Leg Press
3
10-12 reps
RPE 7
8
Leg Extension
3
12-15 reps
RPE 8
9
Back Extension
3
12-15 reps
RPE 8
10
Standing Calf Raise
3
10-12 reps
RPE 8
11
Hip Abductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Side Steps
2
12 reps
RPE 6
2
Exercise Bike
1
4 mins
RPE 7
3
Standing Leg Swings
1
5 reps
RPE 6
4
Hip Circles
1
5 reps
RPE 6
5
Glute Bridges
2
12 reps
RPE 6
6
Box Squat (Barbell)
3
8-10 reps
RPE 7
7
Leg Press
3
10-12 reps
RPE 7
8
Leg Extension
3
12-15 reps
RPE 8
9
Back Extension
3
12-15 reps
RPE 8
10
Standing Calf Raise
3
10-12 reps
RPE 8
11
Hip Abductor (Machine)
3
15-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Exercise Bike
1 Set
4 mins
@7
2
Standing Leg Swings
1 Set
5 Reps
@6
3
Banded Side Steps
1 Set
1 Set
12 Reps
12 Reps
@6
@6
4
Hip Circles
1 Set
5 Reps
@6
5
Glute Bridges
1 Set
1 Set
12 Reps
12 Reps
@6
@6
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7
@7
@7
7
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
8
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
9
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
10
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
11
Hip Bridge Hold
1 Set
1 mins
@8
Day 2
1
Exercise Bike
1 Set
4 mins
@7
2
Banded Side Steps
1 Set
1 Set
12 Reps
12 Reps
@6
@6
3
Standing Leg Swings
1 Set
5 Reps
@6
4
Hip Circles
1 Set
5 Reps
@6
5
Glute Bridges
1 Set
1 Set
12 Reps
12 Reps
@6
@6
6
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
7
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
8
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
9
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
10
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
11
Bicep Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
12
Plank
1 Set
1 Set
1 Set
20-30 mins
20-30 mins
20-30 mins
@8
@8
@8
Day 3
1
Banded Side Steps
1 Set
1 Set
12 Reps
12 Reps
@6
@6
2
Exercise Bike
1 Set
4 mins
@7
3
Standing Leg Swings
1 Set
5 Reps
@6
4
Hip Circles
1 Set
5 Reps
@6
5
Glute Bridges
1 Set
1 Set
12 Reps
12 Reps
@6
@6
6
Box Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
7
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
8
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
9
Back Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
10
Standing Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
11
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9