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Get your GF in the Gym (Girl Fitness Program)

by HORMX
1 athletes joined

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
    Jun 18, 2025 08:26

Summary

Embark on a transformative journey with the "Get Your GF in the Gym" program, designed specifically for women looking to build strength and confidence. This 4-week plan features 3 workouts per week, incorporating a mix of barbell, dumbbell, and bodyweight exercises that target all major muscle groups. From high bar squats to push-ups and hip thrusts, each session is crafted to challenge your limits and enhance your fitness level. Get ready to empower yourself and embrace the gym with this supportive and effective training regimen!
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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