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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!
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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
-