Novice-ish Women’s Program

by Ceilidh

Program Description

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!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 15, 2025 02:27
  • Last Edited
    Jun 25, 2025 04:39

Summary

The Novice-ish Women’s Program is a comprehensive 4-week training plan designed specifically for women looking to build strength and confidence in the gym. Committing just three days a week, you'll engage in a balanced mix of lower and upper body workouts, featuring foundational exercises like squats, bench presses, and more. Each session incorporates a deload strategy to ensure proper recovery while still challenging your muscles. Perfect for those ready to take their fitness journey to the next level, this program will empower you to achieve your strength goals with effective, guided workouts.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
12-15 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 7
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7B
Dead Bug
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
12-15 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 7
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7B
Dead Bug
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
12-15 reps
RPE 7
6
Standing Calf Raise
3
15 reps
RPE 7
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
7B
Dead Bug
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6
4
Leg Extension
3
10-12 reps
RPE 6
5
Hip Abductor (Machine)
3
12-15 reps
RPE 6
6
Standing Calf Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7
6A
Russian Twist
3
12 reps
RPE 6
6B
Front Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7
6A
Russian Twist
3
12 reps
RPE 6
6B
Front Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 7
6A
Russian Twist
3
12 reps
RPE 6
6B
Front Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6
5
Rear Delt Fly (Machine)
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7
6A
Plank
3
1 mins
RPE 6
6B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7
6A
Plank
3
1 mins
RPE 6
6B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
Barbell Row
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7
6A
Plank
3
1 mins
RPE 6
6B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 6.5
3
Barbell Row
3
8-10 reps
RPE 6
4
Leg Curl
3
10-12 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
Week 1
1 / 4 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8.5
2
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
4
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@7
6A
Russian Twist
3 Sets
12 Reps
@6
6B
Front Raise
3 Sets
12 Reps
@6
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
@8.5
2
Leg Press
3 Sets
10-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
@7
6
Standing Calf Raise
3 Sets
15 Reps
@7
7A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
7B
Dead Bug
3 Sets
12 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
3 Sets
8-10 Reps
@8.5
3
Barbell Row
3 Sets
8-10 Reps
@7
4
Leg Curl
3 Sets
10-12 Reps
@7.5
5
Face Pull
3 Sets
15 Reps
@7
6A
Plank
3 Sets
1 mins
@6
6B
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6