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Im just a girl

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Program Description

To get BBL accusations

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 21, 2025 06:20
  • Last Edited
    Jun 18, 2025 11:52

Summary

Embark on an empowering 8-week journey with "I'm Just a Girl," designed specifically for those ready to build strength and confidence. This program features four training days each week, focusing on a balanced mix of upper and lower body workouts that include essential lifts like the Bench Press, Squat, and Romanian Deadlift. With a full gym setup, you’ll engage multiple muscle groups, enhancing your overall strength and endurance. Get ready to challenge yourself and redefine your limits!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
3
12 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Bent Over Row (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 9
4
Prowler Push
3
2 mins
RPE 8
5
Hyperextension
3
12 reps
RPE 8
6
Glute Kickback
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 9
4
Prowler Push
3
2 mins
RPE 8
5
Hyperextension
3
12 reps
RPE 8
6
Glute Kickback
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 9
4
Prowler Push
3
2 mins
RPE 8
5
Hyperextension
3
12 reps
RPE 8
6
Glute Kickback
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 9
4
Prowler Push
3
2 mins
RPE 8
5
Hyperextension
3
12 reps
RPE 8
6
Glute Kickback
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 9
4
Prowler Push
3
2 mins
RPE 8
5
Hyperextension
3
12 reps
RPE 8
6
Glute Kickback
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 9
4
Prowler Push
3
2 mins
RPE 8
5
Hyperextension
3
12 reps
RPE 8
6
Glute Kickback
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 9
4
Prowler Push
3
2 mins
RPE 8
5
Hyperextension
3
12 reps
RPE 8
6
Glute Kickback
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 9
4
Prowler Push
3
2 mins
RPE 8
5
Hyperextension
3
12 reps
RPE 8
6
Glute Kickback
3
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Military Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
12 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
12 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
12 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
12 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
12 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
12 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
12 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Leg Press (45 Degrees)
3
12 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Chest Fly (Cable)
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@9
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Face Pull
3 Sets
15 Reps
@9
7
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@9
4
Prowler Push
3 Sets
2 mins
@8
5
Hyperextension
3 Sets
12 Reps
@8
6
Glute Kickback
3 Sets
30 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@9
4
Goblet Squat
3 Sets
12 Reps
@9
5
Back Extension
3 Sets
12 Reps
@8
6
Standing Calf Raise
3 Sets
15 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Military Press (Barbell)
3 Sets
8 Reps
@8
3
Lateral Raise (Cable)
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8