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Year One Challenge for Women (Phase 1)

by Chrissy P.
13 athletes joined

Program Description

This novice, friendly training program is designed to help you gain muscle and lose body fat. 

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 06, 2025 02:02
  • Last Edited
    Jun 18, 2025 12:36

Summary

Embark on a transformative 9-week journey with the Year One Challenge for Women (Phase 1). Designed for those ready to elevate their strength and fitness, this program features five days of targeted workouts each week, focusing on building a solid foundation in lower body, push, pull, and core strength. Expect to engage in compound movements like squats, deadlifts, and bench presses, ensuring a comprehensive approach to muscle development. Get ready to empower yourself and achieve your fitness goals with confidence!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Leg Press
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Hip Thrust (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
3
Hip Thrust (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7
3
Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
5 reps
RPE 3
RPE 7
2
Seated Overhead Press (Dumbbell)
3
5 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Dumbbell Row
3
6 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
10 reps
6 reps
RPE 3
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 7
3
Wide Grip Lat Pulldown
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Reverse Pec Deck
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
6 reps
RPE 4
RPE 7
2
Lunge (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Glute Kickback
3
6 reps
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
@3
@7
2
Leg Press
3 Sets
6 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
6 Reps
@3
@7
2
Seated Overhead Press (Dumbbell)
3 Sets
6 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
6 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
10 Reps
6 Reps
@3
@7
2
Dumbbell Row
3 Sets
6 Reps
@7
3
Lat Pulldown
3 Sets
6 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@4
@7
2
Bench Press (Dumbbell)
3 Sets
6 Reps
@7
3
Reverse Pec Deck
3 Sets
6 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
6 Reps
@7
Day 5
1
Squat (Barbell)
1 Set
3 Sets
10 Reps
6 Reps
@4
@7
2
Lunge (Dumbbell)
3 Sets
6 Reps
@7
3
Leg Curl
3 Sets
6 Reps
@7
4
Glute Kickback
3 Sets
6 Reps
@7