IntermediateFree

WONDERFUL STRONG WOMAN

Mayelo Gonzalez· Dec 2024

11athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

4 days

Level

Intermediate

Goal

Women's

Equipment

Full Gym

Session length

80 min

Bienvenida al programa "Wonderful Strong Woman"! Durante las próximas cuatro semanas, te embarcarás en un viaje transformador enfocado en optimizar tu fuerza, mejorar la salud ósea y prevención de patologías como resistencia a la insulina, todo mientras desarrollas masa muscular (si se lleva acompañado de una alimentación en super habit calórico). cada semana esta enfocada en desarrollar como musculos objetivos las piernas y brazos. La distribución de entrenamiento esta dividida en 4 dias full bodys dividida en anterior y posterior. Fortalecerás tu musculatura y mejorarás tu bienestar general. Recuerda, cada repetición cuenta y cada esfuerzo te acerca a ser la versión más fuerte y saludable de ti misma. ¡Juntos, lograremos tus metas! bienvenida a la comunidad STRONG BODIES

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on women's

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

13.7%

Quadriceps

13.2%

Triceps

8.4%

Glutes

7.8%

Abs

7.4%

Upper Back

7.2%

Biceps

7.2%

Calves

4.8%

Abductors

4.8%

Lats

4.8%

Front Delts

4.2%

Adductors

3.6%

Middle Delts

3.6%

Rear Delts

Chest

2.4%

Forearms

2.4%

Lower Back

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Straight Leg Calf Raise	2	12–15 reps	@8
2	Abs Crunch (Machine)	3	12–20 reps	@7–9
3	Leg Extension	2	10–12 reps	@6
4	Leg Curl	2	10–12 reps	@5–7
5	Hip Adductor (Machine)	3	10–15 reps	@8
6	Leg Press	2	5–10 reps	@6–8
7	Leg Extension	3	15–20 reps	@8–10
8	Tricep Extension (Machine)	2	8–12 reps	@6–8
9	Incline Chest Press (Machine)	2	8–12 reps	@6–8
10	Tricep Extension (Cable)	3	15–20 reps	@7–9
11	Lateral Raise (Machine)	3	10–15 reps	@7–9

#	Exercise	Sets	Reps	Load
1	Straight Leg Calf Raise	2	12–15 reps	@8
2	Abs Crunch (Machine)	3	12–20 reps	@7–9
3	Leg Extension	2	10–12 reps	@6
4	Leg Curl	2	10–12 reps	@5–7
5	Hip Adductor (Machine)	3	10–15 reps	@8
6	Leg Press	2	5–10 reps	@6–8
7	Leg Extension	3	15–20 reps	@8–10
8	Tricep Extension (Machine)	2	8–12 reps	@6–8
9	Incline Chest Press (Machine)	2	8–12 reps	@6–8
10	Tricep Extension (Cable)	3	15–20 reps	@7–9
11	Lateral Raise (Machine)	3	10–15 reps	@7–9

#	Exercise	Sets	Reps	Load
1	Seated Calf Raise	2	12–15 reps	@7–9
2	Wood Chop	2	10–15 reps	@6–8
3	Leg Extension	2	10–12 reps	@6
4	Single-Leg Leg Curl	2	8–12 reps	@6
5	Hip Abductor (Machine)	3	10–15 reps	@8
6	Leg Curl	3	10–15 reps	@8
7	Romanian Deadlift (Dumbbell)	2	8–10 reps	@6–8
8	Seated Row (Machine)	2	8–12 reps	@8
9	Wide Grip Lat Pulldown	2	12–15 reps	@8
10	Face Pull	2	12–15 reps	@8
11	Bicep Curl (Dumbbell)	2	8–10 reps	@8
12	Preacher Curl (Barbell)	2	7–10 reps	@7

#	Exercise	Sets	Reps	Load
1	Seated Calf Raise	2	12–15 reps	@7–9
2	Wood Chop	2	10–15 reps	@6–8
3	Leg Extension	2	10–12 reps	@6
4	Single-Leg Leg Curl	2	8–12 reps	@6
5	Hip Abductor (Machine)	3	10–15 reps	@8
6	Leg Curl	3	10–15 reps	@8
7	Romanian Deadlift (Dumbbell)	2	8–10 reps	@6–8
8	Seated Row (Machine)	2	8–12 reps	@8
9	Wide Grip Lat Pulldown	2	12–15 reps	@8
10	Face Pull	2	12–15 reps	@8
11	Bicep Curl (Dumbbell)	2	8–10 reps	@8
12	Preacher Curl (Barbell)	2	7–10 reps	@7
13	Hip Thrust (Barbell)	2	8–12 reps	@7–9

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, WONDERFUL STRONG WOMAN is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

WONDERFUL STRONG WOMAN is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

WONDERFUL STRONG WOMAN is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android