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BoostcampPNG

Program for the girl <3

by Noah M.
2 athletes joined

Program Description

Intermediate program meant to increase strength and size.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2025 01:57
  • Last Edited
    Jun 18, 2025 01:00

Summary

Embark on a transformative 9-week journey designed specifically for women, training three times a week to build strength and confidence. This program combines a variety of exercises, including machine and free weights, targeting all major muscle groups for a balanced approach. With a focus on progressive overload and proper form, you’ll see improvements in your strength and endurance. Get ready to unleash your inner power and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
10.2%
Hamstrings
9.1%
Quadriceps
8.8%
Triceps
8.3%
Front Delts
7.6%
Chest
7.6%
Upper Back
7.2%
Glutes
7.1%
Biceps
6.7%
Middle Delts
5.2%
Lats
4.6%
Abductors
3.3%
Adductors
2.8%
Lower Back
2.8%
Rear Delts
2.6%
Calves
2.6%
Stretching
2.6%
Forearms
1%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
65%
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
V-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
65%
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
V-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
6 reps
65%
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
V-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
70%
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
V-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
70%
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
V-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
5 reps
70%
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
V-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
4 reps
75%
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
V-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
4 reps
75%
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
V-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
4 reps
75%
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
V-Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
65%
2
Sumo Squat
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Chin-Up (Assisted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hollow Rock
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
65%
2
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chin-Up (Assisted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hollow Rock
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
65%
2
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chin-Up (Assisted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hollow Rock
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
70%
2
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chin-Up (Assisted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hollow Rock
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
70%
2
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chin-Up (Assisted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hollow Rock
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
70%
2
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chin-Up (Assisted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hollow Rock
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4 reps
75%
2
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chin-Up (Assisted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hollow Rock
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4 reps
75%
2
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chin-Up (Assisted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hollow Rock
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4 reps
75%
2
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chin-Up (Assisted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Seated Dip (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Hip Adductor (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Hollow Rock
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
65%
2
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Push Up (Incline)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
65%
2
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Step-Up (Weighted)
3
-
5
Push Up (Incline)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
65%
2
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Step-Up (Weighted)
3
-
5
Push Up (Incline)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
70%
2
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Step-Up (Weighted)
3
-
5
Push Up (Incline)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
70%
2
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Step-Up (Weighted)
3
-
5
Push Up (Incline)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
70%
2
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Step-Up (Weighted)
3
-
5
Push Up (Incline)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
75%
2
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Step-Up (Weighted)
3
-
5
Push Up (Incline)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
75%
2
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Step-Up (Weighted)
3
-
5
Push Up (Incline)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Dead Bug
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
75%
2
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Hammer Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Step-Up (Weighted)
3
-
5
Push Up (Incline)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Dead Bug
3
AMRAP
-
Week 1
1 / 9 Weeks
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
65%
2
Seated Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Hammer Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Push Up (Incline)
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
7
Dead Bug
3 Sets
AMRAP
-
Day 2
1
Bench Press (Dumbbell)
4 Sets
6 Reps
65%
2
Sumo Squat
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Chin-Up (Assisted)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@10
4
Seated Dip (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Hip Adductor (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Hollow Rock
3 Sets
1 mins
@8
Day 1
1
Leg Press
4 Sets
6 Reps
65%
2
Overhead Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
5
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
6
Face Pull
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
7
V-Up
3 Sets
AMRAP
-