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Get your GF in the Gym (Girl Fitness Program)

by HORMX

Program Description

Full-body workout mostly for women. Beginner-friendly. Originally designed by Natural Hypertrophy. Props to him.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 17, 2025 01:53
  • Last Edited
    May 17, 2025 03:22
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Push Up
4
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
4
12-15 reps
RPE 8-9
5
Calf Raise (Machine)
4
10-15 reps
RPE 10
6
Bench Press (Barbell)
4
4-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Push Up
4
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
4
12-15 reps
RPE 8-9
5
Calf Raise (Machine)
4
10-15 reps
RPE 10
6
Bench Press (Barbell)
4
4-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Push Up
4
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
4
12-15 reps
RPE 8-9
5
Calf Raise (Machine)
4
10-15 reps
RPE 10
6
Bench Press (Barbell)
4
4-8 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Push Up
4
AMRAP
RPE 10
3
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
4
12-15 reps
RPE 8-9
5
Calf Raise (Machine)
4
10-15 reps
RPE 10
6
Bench Press (Barbell)
4
4-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
4
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
4
Hip Thrust (Barbell)
4
12-15 reps
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
4
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
4
Hip Thrust (Barbell)
4
12-15 reps
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
4
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
4
Hip Thrust (Barbell)
4
12-15 reps
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
4
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
4
Hip Thrust (Barbell)
4
12-15 reps
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 8-9
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-9
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Hyperextension
4
10-12 reps
RPE 8-9
6
Calf Raise (Machine)
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 8-9
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-9
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Hyperextension
4
10-12 reps
RPE 8-9
6
Calf Raise (Machine)
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 8-9
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-9
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Hyperextension
4
10-12 reps
RPE 8-9
6
Calf Raise (Machine)
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 8-9
2
High Bar Squat (Barbell)
3
6-8 reps
RPE 8-9
3
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-9
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Hyperextension
4
10-12 reps
RPE 8-9
6
Calf Raise (Machine)
4
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
High Bar Squat (Barbell)
4 Sets
6-10 Reps
@8-9
2
Push Up
4 Sets
AMRAP
@10
3
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
4 Sets
12-15 Reps
@8-9
5
Calf Raise (Machine)
4 Sets
10-15 Reps
@10
6
Bench Press (Barbell)
4 Sets
4-8 Reps
@8-9
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
4 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
4
Hip Thrust (Barbell)
4 Sets
12-15 Reps
@8-9
5
V-Handle Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
Day 3
1
Lunge (Dumbbell)
4 Sets
10-15 Reps
@8-9
2
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@8-9
3
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Hyperextension
4 Sets
10-12 Reps
@8-9
6
Calf Raise (Machine)
4 Sets
12-15 Reps
@10