Beginner–IntermediateFree

FEMALE FULL BODY

Full body (Lower body focus) program made for women. 3x per week. Easy to follow.

Vemund L.· Jun 2025

51athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

3 days

Level

Beginner, Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

60 min

Program designed to be easy to follow with just 2 different sessions: workout A and workout B. Meant to be performed 3 times per week. - Week 1: A, B, A - Week 2: B, A, B - Repeat. OR do every other day, that would mean you workout 3.5 times per week. But it’s not necessary to be strict on this. Just alternate between A and B. If you have 2 sessions one week and 4 the next it doesn’t matter in the long run. Just don’t stop. Full body program, meaning push/pull/legs-exercises each day. It has a lower body focus. Feel free to add more upper body exercises. Optional: add abs at the end of each workout. Warm up before each workout with 5-10 minutes with LIGHT cardio. Choose whatever you feel like, this could be rower, elliptical, bike, assault bike, incline treadmill, light jogging etc… Before each exercise: perform it with lower weight, increasing until you are at your working weight. Most of the exercises are programmed at RPE 8. Meaning you should have around 2 reps in reserve. To make this easier to follow, just go until you feel the movement slow down. That should put you at around RPE 8. The progression scheme is double progression. Meaning progress happens by increasing the reps until you hit the top rep range on each set. Then you increase the weight by the smallest increment. Machine: Go one stack heavier. Dumbbell: Pick the next dumbbell. Barbell: Add 2,5kg or 5 Pounds. EXAMPLE: Romanian deadlift 1 - 50kg, reps 9,8,8 2 - 50kg, reps 10,9,8 3 - 50kg, reps 11,10,10 4 - 50kg, reps 12,11,11 5 - 50kg, reps 12,12,12 (Increase weight by 2,5kg) 6 - increase weight to 52,5 and try to get 12 reps again.

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

11.1%

Triceps

11.1%

Glutes

10.8%

Hamstrings

10.8%

Biceps

9.1%

Lats

9.1%

Upper Back

8.1%

Abs

6.4%

Front Delts

6.1%

Chest

5.1%

Middle Delts

5.1%

Lower Back

Adductors

2.4%

Forearms

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Goblet Squat	3	8–12 reps	@8
2	Bench Press (Dumbbell)	3	8–12 reps	@8
3	Walking Lunge (Dumbbell)	2	AMRAP	@10
4	Bent Over Row (Dumbbell)	3	8–12 reps	@8
5	Tricep Rope Push Down (Cable)	3	12–15 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Romanian Deadlift (Barbell)	3	8–12 reps	@8
2	Overhead Press (Dumbbell)	3	8–12 reps	@8
3	Lat Pulldown	3	10–12 reps	@8
4	Step-Up (Weighted)	2	AMRAP	@8
5	Bicep Curl (Dumbbell)	3	12–15 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Goblet Squat	3	8–12 reps	@8
2	Bench Press (Dumbbell)	3	8–12 reps	@8
3	Walking Lunge (Dumbbell)	2	AMRAP	@10
4	Bent Over Row (Dumbbell)	3	8–12 reps	@8
5	Tricep Rope Push Down (Cable)	3	12–15 reps	@8

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, FEMALE FULL BODY is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full 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 60 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.

FEMALE FULL BODY 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

FEMALE FULL BODY 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

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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