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PROGRAM FOR FEMALE

by Harshit Jaiswal

Program Description

TO HELP FEMALES START THEIR JOURNEY INTO THE FITNESS SMOOTHLY

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 07, 2026 01:19
  • Last Edited
    Feb 07, 2026 01:29
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.5%
Triceps
10.5%
Upper Back
10.5%
Biceps
9.3%
Glutes
8.7%
Quadriceps
7%
Abs
7%
Lats
7%
Lower Back
5.2%
Front Delts
5.2%
Middle Delts
5.2%
Chest
3.5%
Rear Delts
3.5%
Forearms
2.9%
Cardio
2.3%
Adductors
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
LIGHT CARDIO
1
-
2
Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
CALVES RAISES
3
20 reps
-
6
Hip Thrust (Barbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
LIGHT CARDIO
1
-
2
Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
CALVES RAISES
3
20 reps
-
6
Hip Thrust (Barbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
LIGHT CARDIO
1
-
2
Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
CALVES RAISES
3
20 reps
-
6
Hip Thrust (Barbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
LIGHT CARDIO
1
-
2
Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
CALVES RAISES
3
20 reps
-
6
Hip Thrust (Barbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbell Press
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbell Press
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbell Press
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbell Press
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LIGHT CARDIO
1
-
2
Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
CALVES RAISES
3
20 reps
-
6
Hip Thrust (Barbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LIGHT CARDIO
1
-
2
Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
CALVES RAISES
3
20 reps
-
6
Hip Thrust (Barbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LIGHT CARDIO
1
-
2
Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
CALVES RAISES
3
20 reps
-
6
Hip Thrust (Barbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LIGHT CARDIO
1
-
2
Squat (Dumbbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
CALVES RAISES
3
20 reps
-
6
Hip Thrust (Barbell)
3
12 reps
-
7
Abs Crunch (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbell Press
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbell Press
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbell Press
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Flat Dumbell Press
3
12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Machine)
3
12 reps
-
3
Rear Delt Fly (Machine)
3
15 reps
-
4
Hyperextension
3
15 reps
-
5
Hammer Curl (Dumbbell)
2
12 reps
-
6
Preacher Curl (Machine)
3
12 reps
-
7
Cardio
1
-
Week 1
1 / 4 Weeks
Day 1
1
LIGHT CARDIO
1 Set
-
2
Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
CALVES RAISES
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Flat Dumbell Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Cardio
1 Set
-
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Cardio
1 Set
-
Day 4
1
LIGHT CARDIO
1 Set
-
2
Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
CALVES RAISES
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Flat Dumbell Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Cardio
1 Set
-
Day 6
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Cardio
1 Set
-