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BoostcampPNG

Women's Bodybuilding Program

by Solaiman Nawab
7 athletes joined

Program Description

A program for my pookie wookie

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2024 03:09
  • Last Edited
    Jun 18, 2025 12:19

Summary

Unleash your strength with this comprehensive 15-week Women's Bodybuilding Program, designed to sculpt and define your physique. Committing to just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, dumbbell bench presses, and Romanian deadlifts, all tailored to challenge your muscles while promoting balanced growth. Each workout emphasizes proper form and intensity, ensuring you maximize your gains while minimizing the risk of injury. Get ready to transform your body and build confidence as you progress through this empowering journey!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-9
2A
Bench Press (Dumbbell)
4
6-10 reps
RPE 7-8
2B
Hammer Curl
4
8-12 reps
RPE 10
3
Seated Hamstring Curl
4
8-12 reps
RPE 10
4A
Decline Crunch (Weighted)
4
12-15 reps
RPE 10
4B
Calf Raise (Leg Press)
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2A
Lat Pulldown
4
10-15 reps
RPE 10
2B
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
3
Leg Extension
3
15-20 reps
RPE 10
4A
Hip Thrust (Barbell)
4
12-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
10-15 reps
RPE 10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
1 Arm Dumbbell Row
3
8-12 reps
RPE 10
3A
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
3B
Standing Calf Raise
4
12-15 reps
RPE 10
Week 1
1 / 15 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-10 Reps
@7-9
2A
Bench Press (Dumbbell)
4 Sets
6-10 Reps
@7-8
2B
Hammer Curl
4 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@10
4A
Decline Crunch (Weighted)
4 Sets
12-15 Reps
@10
4B
Calf Raise (Leg Press)
4 Sets
12-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
2A
Lat Pulldown
4 Sets
10-15 Reps
@10
2B
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
3
Leg Extension
3 Sets
15-20 Reps
@10
4A
Hip Thrust (Barbell)
4 Sets
12-15 Reps
@10
4B
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@10
Day 3
1
Lunge (Dumbbell)
4 Sets
10-15 Reps
@10
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
2B
1 Arm Dumbbell Row
3 Sets
8-12 Reps
@10
3A
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@10
3B
Standing Calf Raise
4 Sets
12-15 Reps
@10