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She v3

by Danny_P_608977
1 athletes joined

Program Description

3x full body

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2024 12:34
  • Last Edited
    Jun 18, 2025 09:45

Summary

**She v3** is a dynamic 6-week program designed for women looking to build strength and confidence through a balanced routine. Committing just three days a week, you'll engage in targeted supersets that focus on upper and lower body strength, core stability, and functional movements. Each workout combines compound and isolation exercises, ensuring you maximize your time and results. Perfect for at-home training, this program empowers you to push your limits and achieve your fitness goals. Get ready to transform your body and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
2
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
AD Press
3
8-12 reps
RPE 8
2A
T-Bar Row
3
6-10 reps
RPE 8
2B
Sissy Squat
3
8-12 reps
RPE 8
3A
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Decline Crunch (Weighted)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2A
Squat (Barbell)
3
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 8
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Russian Twist (Dumbbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
3
1-2 reps
4-6 reps
RPE 8
RPE 8
1B
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
2A
Nordic Curl
3
AMRAP
RPE 9
2B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
3B
Lying Leg Raise
3
AMRAP
RPE 8
4
Sled Push Pull
3
2 mins
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Trap Bar Deadlift
1 Set
2 Sets
1-2 Reps
4-6 Reps
@8
@8
1B
AD Press
3 Sets
8-12 Reps
@8
2A
T-Bar Row
3 Sets
6-10 Reps
@8
2B
Sissy Squat
3 Sets
8-12 Reps
@8
3A
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@8
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Squat (Barbell)
3 Sets
6-10 Reps
@8
2B
Dumbbell Row
3 Sets
8-12 Reps
@8
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
4
Russian Twist (Dumbbell)
2 Sets
8-12 Reps
@8
Day 3
1A
Safety Bar Squat
1 Set
3 Sets
1-2 Reps
4-6 Reps
@8
@8
1B
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@8
2A
Nordic Curl
3 Sets
AMRAP
@9
2B
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@8
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@8
3B
Lying Leg Raise
3 Sets
AMRAP
@8
4
Sled Push Pull
3 Sets
2 mins
@8