logo
BoostcampPNG

For the girls!

by Tamlen Darga
21 athletes joined

Program Description

Gain strength, lose fat, gain muscle. Lower, upper, pull, lower

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 29, 2024 01:57
  • Last Edited
    Sep 02, 2025 04:45

Summary

Unleash your strength with "For the girls!", a dynamic 12-week program designed specifically for women looking to enhance their fitness journey. Committing to just four days a week, you'll engage in targeted lower and upper body workouts that focus on building muscle and boosting endurance. Each session incorporates a mix of barbell, dumbbell, and machine exercises tailored to challenge your limits and promote growth. Get ready to sculpt your physique and elevate your confidence as you progress through this empowering program!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.3%
Hamstrings
16.2%
Quadriceps
14.5%
Abs
7.5%
Triceps
6.4%
Middle Delts
5.8%
Biceps
5.2%
Upper Back
5.2%
Front Delts
5.2%
Lats
5.2%
Lower Back
4.6%
Chest
2.9%
Adductors
2.3%
Abductors
0.6%
Rear Delts
0.6%
Forearms
0.6%
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Leg Raise (Captain's Chair)
3
10-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Wide Grip Lat Pulldown
3
10-15 reps
-
4
Bicep Curl (EZ Bar)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Split Squat (Dumbbell)
3
8-12 reps
-
3
Lying Leg Curl
3
10-15 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
5
Leg Raise (Captain's Chair)
3 Sets
10-30 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Dumbbell Row
3 Sets
8-12 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
10-15 Reps
-
4
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-