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Girl 3 day

by Olle W.
11 athletes joined

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 03, 2025 11:56
  • Last Edited
    Jun 18, 2025 09:46

Summary

Unlock your strength with the "Girl 3 Day" program, a focused 4-week plan designed for those ready to transform their fitness journey. Committing just three days a week, you'll engage in a variety of targeted exercises like hip thrusts, Bulgarian split squats, and leg presses, all aimed at sculpting and strengthening your lower body. With a full gym at your disposal, this program combines effective strength training with cardio to maximize results. Get ready to build muscle, boost endurance, and feel empowered every step of the way!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trappa
1
5 mins
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
12-15 reps
RPE 9
5
Hip Abductor (Machine)
4
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
7
Lying Leg Raise
4
15-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trappa
1
5 mins
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
12-15 reps
RPE 9
5
Hip Abductor (Machine)
4
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trappa
1
5 mins
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
12-15 reps
RPE 9
5
Hip Abductor (Machine)
4
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trappa
1
5 mins
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
4
12-15 reps
RPE 9
5
Hip Abductor (Machine)
4
12-15 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Overhead Press (Barbell)
4
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Overhead Press (Barbell)
4
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Barbell Row
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Overhead Press (Barbell)
4
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Seated Row (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Overhead Press (Barbell)
4
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Barbell Row
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Hip Thrust (Barbell)
4
12-14 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Glute Kickback (Cable)
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
4
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Hip Thrust (Barbell)
4
12-14 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Glute Kickback (Cable)
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Hip Thrust (Barbell)
4
12-14 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Glute Kickback (Cable)
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Hip Thrust (Barbell)
4
12-14 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Glute Kickback (Cable)
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
2
Overhead Press (Barbell)
4 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Seated Row (Cable)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
Day 1
1
Trappa
1 Set
5 mins
-
2
Hip Thrust (Barbell)
4 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
4
Leg Press (45 Degrees)
4 Sets
12-15 Reps
@9
5
Hip Abductor (Machine)
4 Sets
12-15 Reps
@9
6
Leg Extension
3 Sets
12-15 Reps
@9
7
Lying Leg Raise
4 Sets
15-30 Reps
@9
Day 3
1
Squat (Smith Machine)
4 Sets
6-10 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
12-14 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
4
Glute Kickback (Cable)
3 Sets
12-15 Reps
@9
5
Hip Abductor (Machine)
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
4 Sets
15-30 Reps
@9