Beginner–IntermediateFree

Novice-ish Women’s Program

Easygoing hypertrophy program for the girls who like lifting heavy without wasting their time.

Ceilidh· Jun 2025

1athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

3 days

Level

Intermediate, Beginner

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

Novice friendly progressive overload program with a focus on larger compound movements. This program hits each major muscle group at least once each week, with minimal overlap between days to prevent fatigue. Each workout takes about 1-1.5 hours, with a roughly equal focus on strength and size. STRUCTURE: The exercises stay the same each week, only the weights change. Day 1: Lower Body Push — Quads, Calves, Glutes. Day 2: Upper Body Front/Push — Chest, Shoulders, Front/Side Delts, Biceps. Day 3: Full Body Pull. Hits everything on your backside — Rear Delts, Lats, Glutes, Hamstrings. Rep ranges are generally: - 6-8 for heavy compounds (i.e. Squat, Incline Bench, Deadlift) - 8-12 for large muscle group isolations (e.g. Leg Extension, Incline Curl, Rows) - 12-15 for accessory (e.g. Calf Raise, Lateral Raise, Face Pulls) RPEs given are a loose guideline only — try to take the last set of each exercise to failure if it is safe to do so. Recommended rest time is ~1-2 minutes between sets. For heavy compounds, take 2-3 minutes. PROGRESSION: - When you comfortably hit the top of the rep range on every set for a given exercise, add 5-10lbs the next time you attempt the exercise. - If you cannot make the minimum rep range on the set, drop 5-10lbs and start the set over again. Use the lower weight on your next attempt. - There is a deload week at the end of the program, after which you can repeat it pretty much infinitely. NOTES: - I generally don’t train abs, but if you have more time, optional Arms + Abs are given on each day. This will increase the workout time by about 10-15 mins. - This program is pretty relaxed, and there’s a lot of recovery time. Feel free to add in some of the smaller muscle group exercises more frequently, since they need minimal recovery time (e.g. Bicep curls, Pec fly). - This program IS NOT aesthetics oriented, and it won’t get you quick results — it’s relatively low volume/frequency overall. - This program IS realistic, attainable, and satisfying for women who wanna move some weight around. You’ll always leave with a good sweat!

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

14%

Glutes

9.9%

Upper Back

9.3%

Abs

8.8%

Hamstrings

8.7%

Biceps

8.4%

Rear Delts

5.8%

Front Delts

5.7%

Lats

5.2%

Triceps

4.7%

Abductors

3.5%

Calves

2.9%

Chest

2.9%

Middle Delts

2.9%

Forearms

2.8%

Stretching

2.2%

Adductors

1.2%

Lower Back

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	3	6–8 reps	@8
2	Leg Press	1	10–12 reps	—
		2	10–12 reps	@8
3	Bulgarian Split Squat (Dumbbell)	3	8–10 reps	@8
4	Leg Extension	3	10–12 reps	@7
5	Hip Abductor (Machine)	3	12–15 reps	@7
6	Standing Calf Raise	3	15 reps	@7
Superset
7A	Bicep Curl (Dumbbell)	3	12 reps	@7
7B	Dead Bug	3	12 reps	@6

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Dumbbell)	3	6–8 reps	@8
2	Incline Curl (Dumbbell)	3	10–12 reps	@8
3	Lateral Raise (Dumbbell)	3	12–15 reps	@7
4	Tricep Rope Push Down (Cable)	3	10–12 reps	@7
5	Rear Delt Fly (Machine)	3	10–12 reps	@7
Superset
6A	Russian Twist	3	12 reps	@6
6B	Front Raise	3	12 reps	@6

#	Exercise	Sets	Reps	Intensity
1	Deadlift (Barbell)	3	6–8 reps	@8
2	Lat Pulldown	3	8–10 reps	@8
3	Barbell Row	3	8–10 reps	@7
4	Leg Curl	3	10–12 reps	@7.5
5	Face Pull	3	15 reps	@7
Superset
6A	Plank	3	1 min	@6
6B	Reverse Bicep Curl (Dumbbell)	3	12 reps	@6

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Novice-ish Women’s Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. 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 70 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.

Novice-ish Women’s Program is structured around 3 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Novice-ish Women’s Program 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

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