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Women’s Full Body Strength & Hypertrophy

by Ellie Ferrell
8 athletes joined

Program Description

Build muscle with this upper/lower workout for women. It combines lower rep ranges with higher rep ranges on both upper & lower days to maximize your results! Each week you should focus on increasing weight when appropriate in order to progress. For example, if you feel that you could do more than 6 reps with your working bench press weight, add 2.5-5lbs. If you feel you could do more than 12 reps with your goblet squat weight, add 2.5-5lbs. PICK A WEIGHT that is challenging, but not impossible, for the respective rep ranges. Include a warm-up and cool-down of your own choice before and after each session. And remember - YOU CAN DO THIS!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 06, 2024 04:24
  • Last Edited
    Sep 07, 2024 06:48
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
2
Dumbbell Row
4
6 reps
3
Overhead Press (Barbell)
4
6 reps
4
Chin-Up (Bodyweight)
4
6 reps
5
Plank
1
1 mins
6
Hyperextension
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
2
Dumbbell Row
4
6 reps
3
Overhead Press (Barbell)
4
6 reps
4
Chin-Up (Bodyweight)
4
6 reps
5
Plank
1
1 mins
6
Hyperextension
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
2
Dumbbell Row
4
6 reps
3
Overhead Press (Barbell)
4
6 reps
4
Chin-Up (Bodyweight)
4
6 reps
5
Plank
1
1 mins
6
Hyperextension
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
2
Dumbbell Row
4
6 reps
3
Overhead Press (Barbell)
4
6 reps
4
Chin-Up (Bodyweight)
4
6 reps
5
Plank
1
1 mins
6
Hyperextension
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
2
Dumbbell Row
4
6 reps
3
Overhead Press (Barbell)
4
6 reps
4
Chin-Up (Bodyweight)
4
6 reps
5
Plank
1
1 mins
6
Hyperextension
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
2
Dumbbell Row
4
6 reps
3
Overhead Press (Barbell)
4
6 reps
4
Chin-Up (Bodyweight)
4
6 reps
5
Plank
1
1 mins
6
Hyperextension
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
2
Dumbbell Row
4
6 reps
3
Overhead Press (Barbell)
4
6 reps
4
Chin-Up (Bodyweight)
4
6 reps
5
Plank
1
1 mins
6
Hyperextension
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
2
Dumbbell Row
4
6 reps
3
Overhead Press (Barbell)
4
6 reps
4
Chin-Up (Bodyweight)
4
6 reps
5
Plank
1
1 mins
6
Hyperextension
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
2
Dumbbell Row
4
6 reps
3
Overhead Press (Barbell)
4
6 reps
4
Chin-Up (Bodyweight)
4
6 reps
5
Plank
1
1 mins
6
Hyperextension
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
2
Dumbbell Row
4
6 reps
3
Overhead Press (Barbell)
4
6 reps
4
Chin-Up (Bodyweight)
4
6 reps
5
Plank
1
1 mins
6
Hyperextension
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Reverse Lunge (Dumbbell)
4
6 reps
4
Leg Press
4
6 reps
5
Hip Thrust (Barbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Reverse Lunge (Dumbbell)
4
6 reps
4
Leg Press
4
6 reps
5
Hip Thrust (Barbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Reverse Lunge (Dumbbell)
4
6 reps
4
Leg Press
4
6 reps
5
Hip Thrust (Barbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Reverse Lunge (Dumbbell)
4
6 reps
4
Leg Press
4
6 reps
5
Hip Thrust (Barbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Reverse Lunge (Dumbbell)
4
6 reps
4
Leg Press
4
6 reps
5
Hip Thrust (Barbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Reverse Lunge (Dumbbell)
4
6 reps
4
Leg Press
4
6 reps
5
Hip Thrust (Barbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Reverse Lunge (Dumbbell)
4
6 reps
4
Leg Press
4
6 reps
5
Hip Thrust (Barbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Reverse Lunge (Dumbbell)
4
6 reps
4
Leg Press
4
6 reps
5
Hip Thrust (Barbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Reverse Lunge (Dumbbell)
4
6 reps
4
Leg Press
4
6 reps
5
Hip Thrust (Barbell)
4
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Reverse Lunge (Dumbbell)
4
6 reps
4
Leg Press
4
6 reps
5
Hip Thrust (Barbell)
4
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Incline Tricep Extension (Dumbbell)
3
12 reps
7
Hanging Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Incline Tricep Extension (Dumbbell)
3
12 reps
7
Hanging Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Incline Tricep Extension (Dumbbell)
3
12 reps
7
Hanging Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Incline Tricep Extension (Dumbbell)
3
12 reps
7
Hanging Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Incline Tricep Extension (Dumbbell)
3
12 reps
7
Hanging Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Incline Tricep Extension (Dumbbell)
3
12 reps
7
Hanging Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Incline Tricep Extension (Dumbbell)
3
12 reps
7
Hanging Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Incline Tricep Extension (Dumbbell)
3
12 reps
7
Hanging Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Incline Tricep Extension (Dumbbell)
3
12 reps
7
Hanging Leg Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
2
Seated Row (Cable)
3
12 reps
3
Seated Overhead Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Bicep Curl (Dumbbell)
3
12 reps
6
Incline Tricep Extension (Dumbbell)
3
12 reps
7
Hanging Leg Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Landmine Squat
3
12 reps
5
Glute Bridge (Barbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Landmine Squat
3
12 reps
5
Glute Bridge (Barbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Landmine Squat
3
12 reps
5
Glute Bridge (Barbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Landmine Squat
3
12 reps
5
Glute Bridge (Barbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Landmine Squat
3
12 reps
5
Glute Bridge (Barbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Landmine Squat
3
12 reps
5
Glute Bridge (Barbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Landmine Squat
3
12 reps
5
Glute Bridge (Barbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Landmine Squat
3
12 reps
5
Glute Bridge (Barbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Landmine Squat
3
12 reps
5
Glute Bridge (Barbell)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Landmine Squat
3
12 reps
5
Glute Bridge (Barbell)
3
12 reps
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Reverse Lunge (Dumbbell)
4 Sets
6 Reps
4
Leg Press
4 Sets
6 Reps
5
Hip Thrust (Barbell)
4 Sets
6 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
6 Reps
2
Dumbbell Row
4 Sets
6 Reps
3
Overhead Press (Barbell)
4 Sets
6 Reps
4
Chin-Up (Bodyweight)
4 Sets
6 Reps
5
Plank
1 Set
1 mins
6
Hyperextension
3 Sets
12 Reps
Day 3
1
Walk
1 Set
30 mins
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Seated Row (Cable)
3 Sets
12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 5
1
Goblet Squat
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Landmine Squat
3 Sets
12 Reps
5
Glute Bridge (Barbell)
3 Sets
12 Reps