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Workout for Women- 3 x week

by Lauren K.
99 athletes joined

Program Description

A beginner or intermediate workout focusing on moderate weight and higher reps for women lifters that just want to build strength.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 02, 2024 12:25
  • Last Edited
    Sep 17, 2025 03:45

Summary

Transform your strength training routine with this comprehensive 4-week program designed specifically for women. Committing just three days a week, you’ll engage in targeted workouts focusing on key muscle groups, including chest, back, arms, and shoulders. Each session incorporates a mix of barbell, dumbbell, and machine exercises to build strength and enhance muscle definition. Get ready to elevate your fitness game and achieve your goals with a balanced approach that fits seamlessly into your lifestyle!
Muscle Engagement
Front
Back
MuscleSet
Abs
11.3%
Triceps
10.1%
Glutes
9.4%
Biceps
8.8%
Front Delts
6.9%
Hamstrings
6.9%
Chest
6.3%
Middle Delts
6.3%
Calves
6.3%
Lats
5.7%
Quadriceps
5.7%
Upper Back
5%
Lower Back
5%
Forearms
4.4%
Adductors
1.3%
Rear Delts
0.6%
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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
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Seated Row (Machine)
3
10 reps
RPE 6.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Decline Crunch
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Seated Row (Machine)
3
10 reps
RPE 6.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Decline Crunch
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Seated Row (Machine)
3
10 reps
RPE 6.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Decline Crunch
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Seated Row (Machine)
3
10 reps
RPE 6.5
3
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Decline Crunch
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Good Morning
3
10 reps
RPE 6.5
3
Seated Calf Raise
3
10 reps
RPE 6.5
4
Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 6.5
7
Decline Crunch
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Good Morning
3
10 reps
RPE 6.5
3
Seated Calf Raise
3
10 reps
RPE 6.5
4
Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 6.5
7
Decline Crunch
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Good Morning
3
10 reps
RPE 6.5
3
Seated Calf Raise
3
10 reps
RPE 6.5
4
Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 6.5
7
Decline Crunch
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Good Morning
3
10 reps
RPE 6.5
3
Seated Calf Raise
3
10 reps
RPE 6.5
4
Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 6.5
7
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
3
Concentration Curl
3
10 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Wrist Curls
3
10 reps
RPE 6.5
8
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
3
Concentration Curl
3
10 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Wrist Curls
3
10 reps
RPE 6.5
8
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
3
Concentration Curl
3
10 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Wrist Curls
3
10 reps
RPE 6.5
8
Decline Crunch
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
2
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
3
Concentration Curl
3
10 reps
RPE 6.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
7
Wrist Curls
3
10 reps
RPE 6.5
8
Decline Crunch
3
10 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Seated Row (Machine)
3 Sets
10 Reps
@6.5
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lat Pulldown
3 Sets
10 Reps
@6.5
5
Decline Crunch
3 Sets
10 Reps
@6
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
2
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@6.5
3
Concentration Curl
3 Sets
10 Reps
@6.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@6.5
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
7
Wrist Curls
3 Sets
10 Reps
@6.5
8
Decline Crunch
3 Sets
10 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Good Morning
3 Sets
10 Reps
@6.5
3
Seated Calf Raise
3 Sets
10 Reps
@6.5
4
Deadlift (Barbell)
3 Sets
10 Reps
@6.5
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6.5
6
Standing Calf Raise
3 Sets
10 Reps
@6.5
7
Decline Crunch
3 Sets
10 Reps
@6