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BoostcampPNG

Femme Workout

by Abril Cricelli

Program Description

I'm a gymgirl and I've been using this app for two year and I saw wery few workouts made by a woman for woman, so I decided to create my own I hope this routine helps you to achieve your dream body, girl. KEEP PUSHING BABY

Program Overview

  • Level
    Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 06, 2025 09:31
  • Last Edited
    Nov 06, 2025 10:34
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.5%
Abs
11.7%
Triceps
11.2%
Hamstrings
10.3%
Lats
7.8%
Biceps
7%
Upper Back
6.3%
Chest
5.8%
Front Delts
5.8%
Middle Delts
5.4%
Quadriceps
4.9%
Abductors
4.5%
Lower Back
2.7%
Adductors
0.9%
Forearms
0.7%
Rear Delts
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
-
2
Seated Row (Machine)
3
8-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Hammer Curl
3
8-10 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Push Up
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Leg Curl
3
8-10 reps
-
4
Glute Kickback (Cable)
2
6-10 reps
-
5
Hip Abductor (Machine)
3
12+ reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-8 reps
-
4
Lat Pulldown (Neutral Grip)
2
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
-
6
Overhead Tricep Extension (Cable)
3
8-10 reps
-
7
Dip (Bodyweight)
3
10+ reps
-
Week 1
1 / 16 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
2
Seated Row (Machine)
3 Sets
8-10 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
6-8 Reps
-
4
Hammer Curl
3 Sets
8-10 Reps
-
5
Preacher Curl (Barbell)
2 Sets
6-8 Reps
-
6
Push Up
3 Sets
10+ Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
6-8 Reps
-
3
Leg Curl
3 Sets
8-10 Reps
-
4
Glute Kickback (Cable)
2 Sets
6-10 Reps
-
5
Hip Abductor (Machine)
3 Sets
12+ Reps
-
6
Plank
3 Sets
1 mins
-
7
Leg Raise (Captain's Chair)
3 Sets
10+ Reps
-
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
4
Leg Curl
2 Sets
8-10 Reps
-
5
Hip Abductor (Machine)
3 Sets
12+ Reps
-
6
Plank
3 Sets
1 mins
-
7
Leg Raise (Captain's Chair)
3 Sets
10+ Reps
-
Day 4
1
Overhead Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
6-8 Reps
-
4
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
7
Dip (Bodyweight)
3 Sets
10+ Reps
-