Shy Girl Workout
Unleash your inner strength and confidence with 18 weeks of empowering workouts designed for every shy girl ready to shine.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Dumbbell) | 4 | 12 reps |
| 2 | Stiff Leg Deadlift (Dumbbell) | 4 | 12 reps |
| 3 | Lunge (Dumbbell) | 4 | 12 reps |
| 4 | Glute Bridge (Dumbbell) | 4 | 15 reps |
| 5 | Seated Calf Raise | 4 | 15 reps |
| 6 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 8 reps |
| 2 | Bent Over Row (Dumbbell) | 3 | 10 reps |
| 3 | Seated Overhead Press (Dumbbell) | 3 | 10 reps |
| 4 | Tricep Extension (Dumbbell) | 3 | 12 reps |
| 5 | Stair Climber | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 3 | 10 reps |
| 2 | Goblet Squat | 3 | 8 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 4 | Step-Up (Weighted) | 3 | 12 reps |
| 5 | Standing Calf Raise | 3 | 15 reps |
| 6 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 12 reps |
| 2 | Seated Row (Cable) | 4 | 12 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 15 reps |
| 4 | Hammer Curl (Dumbbell) | 4 | 15 reps |
| 5 | Single Arm Overhead Tricep Extension | 4 | 15 reps |
| 6 | Stair Climber | 1 | 30 min |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Shy Girl Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a dumbbell only. 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 10 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.
Shy Girl Workout is structured around 4 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Shy Girl Workout 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
