Program Description
Train hard get big
Program Overview
- LevelBeginner
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 12, 2025 10:42
- Last EditedSep 14, 2025 03:20
Summary
Transform your physique with the **Ana machi femboy** program, a comprehensive 12-week journey designed for dedicated lifters. Committing just three days a week, you'll engage in a mix of compound and isolation exercises, including squats, bench presses, and deadlifts, to build strength and muscle definition. Each session is crafted to push your limits and enhance your performance, ensuring you see tangible results. With a focus on technique and intensity, this program is perfect for those ready to elevate their training and achieve their fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.6%
Upper Back
10.9%
Abs
10.3%
Biceps
10.1%
Lats
7.4%
Chest
7.4%
Front Delts
7.4%
Middle Delts
6.9%
Quadriceps
6.3%
Hamstrings
4.6%
Glutes
4%
Rear Delts
2.9%
Lower Back
2.3%
Forearms
1.9%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Bicep Curl (Dumbbell)
3
12-15 reps
-
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5B
Hammer Curl
3
12-15 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Pres (Low Pad)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5A
Skull Crusher (Barbell)
3
10-12 reps
-
6A
Bicep Curl (EZ Bar)
4
10-12 reps
-
7
Cable Crunch
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
6-8 Reps
-
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
3
Bent Over Row (Barbell)3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
5A
Bicep Curl (Dumbbell)3 Sets
12-15 Reps
-
5B
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
-
6
Plank3 Sets
1 mins
-
Day 2
1
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
2
Bench Press (Barbell)3 Sets
8-10 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
5A
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
-
5B
Hammer Curl3 Sets
12-15 Reps
-
6
Hanging Leg Raise3 Sets
10-15 Reps
-
Day 3
1
Leg Pres (Low Pad)3 Sets
8-12 Reps
-
2
Dip (Bodyweight)3 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)3 Sets
10-12 Reps
-
4
Face Pull3 Sets
12-15 Reps
-
5A
Skull Crusher (Barbell)3 Sets
10-12 Reps
-
6A
Bicep Curl (EZ Bar)4 Sets
10-12 Reps
-
7
Cable Crunch3 Sets
15-20 Reps
-