logo
BoostcampPNG

Gym Girl Baddie Full Body Combo

by Naeema A.

Program Description

Built for female beginners in the gym, to kick start their weightlifting journey. 12 week easy to follow program, focussing on muscle sculpting. Program could be carried out in the gym or at home with dumbbells, this program is easily adjustable. Become a Gym Girl Baddie in no time. Created by Naeema Azeem.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 23, 2025 03:18
  • Last Edited
    Dec 23, 2025 11:08
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.9%
Quadriceps
14.6%
Hamstrings
14.6%
Upper Back
8.4%
Abs
6.7%
Biceps
5.1%
Middle Delts
5.1%
Front Delts
5.1%
Triceps
5.1%
Lats
5.1%
Adductors
3.4%
Lower Back
3.4%
Other
2.2%
Forearms
1.7%
Rear Delts
1.7%
Abductors
1%
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
Leg Press
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6.5
2
Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
2
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Face Pull
3
8 reps
RPE 6.5
3
Single Arm Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6
Hip Abductor (Machine)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Face Pull
3
8 reps
RPE 6.5
3
Single Arm Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6
Walk
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Face Pull
3
8 reps
RPE 6.5
3
Single Arm Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6
Walk
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Face Pull
3
8 reps
RPE 6.5
3
Single Arm Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6
Walk
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Face Pull
3
8 reps
RPE 6.5
3
Single Arm Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6
Walk
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Face Pull
3
8 reps
RPE 6.5
3
Single Arm Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6
Walk
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Face Pull
3
8 reps
RPE 6.5
3
Single Arm Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6
Walk
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Face Pull
3
8 reps
RPE 6.5
3
Single Arm Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6
Walk
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Face Pull
3
8 reps
RPE 6.5
3
Single Arm Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6
Walk
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Face Pull
3
8 reps
RPE 6.5
3
Single Arm Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6
Walk
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Face Pull
3
8 reps
RPE 6.5
3
Single Arm Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6
Walk
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Face Pull
3
8 reps
RPE 6.5
3
Single Arm Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7
6
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
7
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Goblet March
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Goblet March
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Goblet March
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Goblet March
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Goblet March
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Goblet March
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Goblet March
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Goblet March
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Goblet March
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Goblet March
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Goblet March
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
5
Goblet March
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
7
Walk
1
20 mins
RPE 6
Week 1
1 / 12 Weeks
Day 4
1
Goblet Squat
3 Sets
8 Reps
@7
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@7
3
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
4
Barbell Row
3 Sets
10 Reps
@7
5
Goblet March
3 Sets
10 Reps
@6.5
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@7.5
7
Walk
1 Set
20 mins
@6
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Face Pull
3 Sets
8 Reps
@6.5
3
Single Arm Row (Cable)
3 Sets
8 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
6
Hip Abductor (Machine)
3 Sets
8 Reps
@7.5
7
Walk
1 Set
20 mins
@6
Day 1
1
Leg Press
3 Sets
8 Reps
@6.5
2
Squat (Barbell)
3 Sets
8 Reps
@6.5
3
Leg Curl
2 Sets
10 Reps
@7
4
Leg Extension
2 Sets
12 Reps
@7
5
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
7
Walk
1 Set
20 mins
@6
Day 3
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8 Reps
@7
4
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@7
5
Step-Up (Weighted)
3 Sets
8 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7
7
Walk
1 Set
20 mins
@6