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Beginner Pretty Princess

by haleyvagyok
1 athletes joined
5.0
(1 rating)

Program Description

**Beginner Pretty Princess** is a 12-week program designed to introduce you to the fundamentals of strength training with a focus on building confidence and technique. With 36 sessions spread across three days each week, you'll engage in a mix of barbell and machine exercises targeting all major muscle groups. This program emphasizes proper form and gradual progression, ensuring you develop a solid foundation for your fitness journey. Get ready to embrace your inner strength and shine bright as you transform your body!

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 25, 2025 08:38
  • Last Edited
    Jul 26, 2025 08:24
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
RPE 8
2
Leg Extension
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
10 reps
-
4B
Bicep Curl (Barbell)
4
10 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
RPE 8
2
Leg Extension
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
10 reps
-
4B
Bicep Curl (Barbell)
4
10 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
RPE 8
2
Leg Extension
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
10 reps
-
4B
Bicep Curl (Barbell)
4
10 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
RPE 8
2
Leg Extension
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
10 reps
-
4B
Bicep Curl (Barbell)
4
10 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
RPE 8
2
Leg Extension
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
10 reps
-
4B
Bicep Curl (Barbell)
4
10 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
RPE 8
2
Leg Extension
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
10 reps
-
4B
Bicep Curl (Barbell)
4
10 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
RPE 8
2
Leg Extension
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
10 reps
-
4B
Bicep Curl (Barbell)
4
10 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
RPE 8
2
Leg Extension
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
10 reps
-
4B
Bicep Curl (Barbell)
4
10 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
RPE 8
2
Leg Extension
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
10 reps
-
4B
Bicep Curl (Barbell)
4
10 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
RPE 8
2
Leg Extension
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
10 reps
-
4B
Bicep Curl (Barbell)
4
10 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
RPE 8
2
Leg Extension
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
10 reps
-
4B
Bicep Curl (Barbell)
4
10 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
RPE 8
2
Leg Extension
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
4
10 reps
-
4B
Bicep Curl (Barbell)
4
10 reps
-
5
Farmer's Walk (Weighted)
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
10 reps
-
5
Back Extension
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
10 reps
-
5
Back Extension
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
10 reps
-
5
Back Extension
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
10 reps
-
5
Back Extension
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
10 reps
-
5
Back Extension
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
10 reps
-
5
Back Extension
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
10 reps
-
5
Back Extension
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
10 reps
-
5
Back Extension
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
10 reps
-
5
Back Extension
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
10 reps
-
5
Back Extension
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
10 reps
-
5
Back Extension
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hip Thrust (Dumbbell)
4
10 reps
-
5
Back Extension
3
10 reps
-
6
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Shoulder Press (Machine)
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Shoulder Press (Machine)
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Shoulder Press (Machine)
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Shoulder Press (Machine)
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Shoulder Press (Machine)
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Shoulder Press (Machine)
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Shoulder Press (Machine)
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Shoulder Press (Machine)
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Shoulder Press (Machine)
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Shoulder Press (Machine)
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Shoulder Press (Machine)
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
10 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4A
Hammer Curl (Dumbbell)
3
10 reps
-
4B
Shoulder Press (Machine)
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
7 Reps
@8
2
Leg Extension
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4A
Tricep Pushdown (Cable)
4 Sets
10 Reps
-
4B
Bicep Curl (Barbell)
4 Sets
10 Reps
-
5
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Lying Leg Curl
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Hip Thrust (Dumbbell)
4 Sets
10 Reps
-
5
Back Extension
3 Sets
10 Reps
-
6
Face Pull
3 Sets
10 Reps
-
Day 3
1
Sumo Squat
3 Sets
10 Reps
-
2
Bench Press (Barbell)
4 Sets
8 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4B
Shoulder Press (Machine)
3 Sets
10 Reps
-
5
Glute Bridge (Dumbbell)
3 Sets
10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Márk János K.Man
15 hours ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
It seems to be a very good workout plan to begin this beatiful journey 😉