Workout for Women- 3 x week
A lifting program for women. Will hit all muscle groups with 3 workouts per week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps | @6.5 |
| 2 | Seated Row (Machine) | 3 | 10 reps | @6.5 |
| 3 | Chest Fly (Dumbbell) | 3 | 10 reps | @6.5 |
| 4 | Lat Pulldown | 3 | 10 reps | @6.5 |
| 5 | Decline Crunch | 3 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps | @6.5 |
| 2 | Good Morning | 3 | 10 reps | @6.5 |
| 3 | Seated Calf Raise | 3 | 10 reps | @6.5 |
| 4 | Deadlift (Barbell) | 3 | 10 reps | @6.5 |
| 5 | Hip Thrust (Barbell) | 3 | 10 reps | @6.5 |
| 6 | Standing Calf Raise | 3 | 10 reps | @6.5 |
| 7 | Decline Crunch | 3 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 10 reps | @6.5 |
| 2 | Skull Crusher (Dumbbell) | 3 | 10 reps | @6.5 |
| 3 | Concentration Curl | 3 | 10 reps | @6.5 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @6.5 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 10 reps | @6.5 |
| 6 | Incline Curl (Dumbbell) | 3 | 10 reps | @6.5 |
| 7 | Wrist Curls | 3 | 10 reps | @6.5 |
| 8 | Decline Crunch | 3 | 10 reps | @6 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Workout for Women- 3 x week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Workout for Women- 3 x week is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Workout for Women- 3 x week is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
