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WONDERFUL STRONG WOMAN

by Mayelo Gonzalez
9 athletes joined

Program Description

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

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 03, 2024 05:59
  • Last Edited
    Jun 18, 2025 09:53

Summary

Unleash your inner strength with the *Wonderful Strong Woman* program, a dynamic 4-week journey designed specifically for women looking to build muscle and enhance overall fitness. Committing to just four days a week, you'll engage in a comprehensive full-body routine featuring a mix of machine and dumbbell exercises that target your legs, core, chest, and arms. Each session incorporates circuit-style training to maximize efficiency and keep your heart rate up, ensuring you not only build strength but also boost endurance. Step into the gym with confidence and transform your body, one workout at a time!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
13
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
13
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
13
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
13
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
12-15 reps
RPE 8
2
Abs Crunch (Machine)
3
12-20 reps
RPE 7-9
3
Leg Extension
2
10-12 reps
RPE 6
4
Leg Curl
2
10-12 reps
RPE 5-7
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Leg Press
2
5-10 reps
RPE 6-8
7
Leg Extension
3
15-20 reps
RPE 8-10
8
Tricep Extension (Machine)
2
8-12 reps
RPE 6-8
9
Incline Chest Press (Machine)
2
8-12 reps
RPE 6-8
10
Tricep Extension (Cable)
3
15-20 reps
RPE 7-9
11
Lateral Raise (Machine)
3
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
12-15 reps
RPE 7-9
2
Wood Chop
2
10-15 reps
RPE 6-8
3
Leg Extension
2
10-12 reps
RPE 6
4
Single-Leg Leg Curl
2
8-12 reps
RPE 6
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Leg Curl
3
10-15 reps
RPE 8
7
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 6-8
8
Seated Row (Machine)
2
8-12 reps
RPE 8
9
Wide Grip Lat Pulldown
2
12-15 reps
RPE 8
10
Face Pull
2
12-15 reps
RPE 8
11
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
12
Preacher Curl (Barbell)
2
7-10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Straight Leg Calf Raise
2 Sets
12-15 Reps
@8
2
Abs Crunch (Machine)
3 Sets
12-20 Reps
@7-9
3
Leg Extension
2 Sets
10-12 Reps
@6
4
Leg Curl
2 Sets
10-12 Reps
@5-7
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
6
Leg Press
2 Sets
5-10 Reps
@6-8
7
Leg Extension
3 Sets
15-20 Reps
@8-10
8
Tricep Extension (Machine)
2 Sets
8-12 Reps
@6-8
9
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@6-8
10
Tricep Extension (Cable)
3 Sets
15-20 Reps
@7-9
11
Lateral Raise (Machine)
3 Sets
10-15 Reps
@7-9
Day 3
1
Straight Leg Calf Raise
2 Sets
12-15 Reps
@8
2
Abs Crunch (Machine)
3 Sets
12-20 Reps
@7-9
3
Leg Extension
2 Sets
10-12 Reps
@6
4
Leg Curl
2 Sets
10-12 Reps
@5-7
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
6
Leg Press
2 Sets
5-10 Reps
@6-8
7
Leg Extension
3 Sets
15-20 Reps
@8-10
8
Tricep Extension (Machine)
2 Sets
8-12 Reps
@6-8
9
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@6-8
10
Tricep Extension (Cable)
3 Sets
15-20 Reps
@7-9
11
Lateral Raise (Machine)
3 Sets
10-15 Reps
@7-9
Day 4
1
Seated Calf Raise
2 Sets
12-15 Reps
@7-9
2
Wood Chop
2 Sets
10-15 Reps
@6-8
3
Leg Extension
2 Sets
10-12 Reps
@6
4
Single-Leg Leg Curl
2 Sets
8-12 Reps
@6
5
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8
6
Leg Curl
3 Sets
10-15 Reps
@8
7
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@6-8
8
Seated Row (Machine)
2 Sets
8-12 Reps
@8
9
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@8
10
Face Pull
2 Sets
12-15 Reps
@8
11
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@8
12
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@7
Day 2
1
Seated Calf Raise
2 Sets
12-15 Reps
@7-9
2
Wood Chop
2 Sets
10-15 Reps
@6-8
3
Leg Extension
2 Sets
10-12 Reps
@6
4
Single-Leg Leg Curl
2 Sets
8-12 Reps
@6
5
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8
6
Leg Curl
3 Sets
10-15 Reps
@8
7
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@6-8
8
Seated Row (Machine)
2 Sets
8-12 Reps
@8
9
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@8
10
Face Pull
2 Sets
12-15 Reps
@8
11
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@8
12
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@7
13
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@7-9