Glow Up Girl Phase 1
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Leg Raises | 3 | 10 reps |
| 2 | Glute Bridge (Bodyweight) | 3 | 12 reps |
| 3 | Bulgarian Split Squat (Bodyweight) | 3 | 10 reps |
| 4 | Donkey Kicks | 3 | 12 reps |
| 5 | Walking Lunges | 3 | 10 reps |
| 6 | Romanian Deadlift (Dumbbell) | 3 | 10 reps |
| 7 | Side Plank | 3 | 1 min |
| 8 | Plank | 3 | 1 min |
| 9 | Flutter Kicks | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 3 | 10 reps |
| 2 | Chest Press (Dumbbell) | 3 | 10 reps |
| 3 | Standing Shoulder Press (Dumbbell) | 3 | 10 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 6 | Tricep Kickback | 1 | 10 reps |
| 7 | Abs Crunch (Bodyweight) | 3 | 20 reps |
| 8 | Russian Twist | 3 | 20 reps |
| 9 | Lying Leg Raise | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Donkey Kicks | 3 | 10 reps |
| 2 | Bulgarian Split Squat (Bodyweight) | 3 | 10 reps |
| 3 | Hip Thrust (Bodyweight) | 3 | 10 reps |
| 4 | Lateral Leg Raises | 3 | 10 reps |
| 5 | Goblet Squat | 3 | 10 reps |
| 6 | Sumo Squat | 3 | 10 reps |
| 7 | Bicycle Crunch | 3 | 20 reps |
| 8 | Heel Taps | 3 | 20 reps |
| 9 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Superman | 3 | 1 min |
| 2 | Dumbbell Row | 3 | 10 reps |
| 3 | Reverse Fly | 3 | 10 reps |
| 4 | Overhead Extension (Dumbbell) | 3 | 10 reps |
| 5 | Side Plank | 3 | 1 min |
| 6 | DANCER AB ROUTINE 6 MINUTES | 1 | undefined min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Leg Raises | 3 | 10 reps |
| 2 | Fire Hydrants | 3 | 10 reps |
| 3 | Donkey Kicks | 3 | 10 reps |
| 4 | Glute Bridge (Bodyweight) | 3 | 15 reps |
| 5 | Sumo Squat | 3 | 10 reps |
| 6 | Bulgarian Split Squat (Bodyweight) | 3 | 10 reps |
| 7 | DANCER AB ROUTINE 6 MINUTES | 1 | 1 rep |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Bodyweight) | 3 | 10 reps |
| 2 | Lunge (Bodyweight) | 3 | 10 reps |
| 3 | Wall Sit | 3 | 1 min |
| 4 | Calf Raise (Bodyweight) | 3 | 10 reps |
| 5 | Glute Bridge (Bodyweight) | 3 | 10 reps |
| 6 | Deadlift (Dumbbell) | 3 | 10 reps |
| 7 | DANCER AB ROUTINE 6 MINUTES | 1 | 1 rep |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Glow Up Girl Phase 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Glow Up Girl Phase 1 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Glow Up Girl Phase 1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
