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BoostcampPNG

Women's Bodybuilding Program

by Solaiman Nawab
8 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
    Jul 17, 2025 04:14

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
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
4-8 reps
-
2
Leg Extension
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
5
Cable Crunch
2
10-15 reps
-
6A
Lat Pulldown (Close Grip)
2
6-10 reps
-
6B
Chest Fly (Machine)
2
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
-
2
Leg Curl
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4A
Wide Grip Lat Pulldown
2
6-10 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
Leg Curl
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
6-10 Reps
-
5
Cable Crunch
2 Sets
10-15 Reps
-
6A
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
-
6B
Chest Fly (Machine)
2 Sets
10-15 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
-
Day 2
1
Leg Press
2 Sets
6-10 Reps
-
2
Leg Curl
2 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4A
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
-
4B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
5
Abs Crunch (Machine)
2 Sets
10-15 Reps
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-