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Gym Girlie Gainz - Level One

by Rachel W.
61 athletes joined

Program Description

First Level of the Girlie Gainz Program

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2024 12:07
  • Last Edited
    Jun 18, 2025 12:59

Summary

**Gym Girlie Gainz - Level One** is a dynamic 4-week program designed to empower women through strength training. Committing to 5 days a week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell bench presses, squats, and cable tricep pushdowns. This program emphasizes proper form and progressive overload, ensuring you build strength and confidence in the gym. Get ready to transform your physique and unleash your inner powerhouse!
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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
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6.5
RPE 6.5
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
3
Arnold Press
5
7-9 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
8-10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
7-9 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6.5
RPE 6.5
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
3
Arnold Press
5
7-9 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
8-10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
7-9 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6.5
RPE 6.5
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
3
Arnold Press
5
7-9 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
8-10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
7-9 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6.5
RPE 6.5
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
3
Arnold Press
5
7-9 reps
RPE 6.5
4
Tricep Pushdown (Cable)
4
8-10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
7-9 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
8-12 reps
RPE 6.5
2
Front Raise
5
7-9 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
8-12 reps
RPE 6.5
2
Front Raise
5
7-9 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
8-12 reps
RPE 6.5
2
Front Raise
5
7-9 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
5
8-12 reps
RPE 6.5
2
Front Raise
5
7-9 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Walking Lunge
3
20 reps
RPE 6.5
3
Leg Extension
5
7-9 reps
RPE 6.5
4
Hamstring Curl
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Walking Lunge
3
20 reps
RPE 6.5
3
Leg Extension
5
7-9 reps
RPE 6.5
4
Hamstring Curl
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Walking Lunge
3
20 reps
RPE 6.5
3
Leg Extension
5
7-9 reps
RPE 6.5
4
Hamstring Curl
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Walking Lunge
3
20 reps
RPE 6.5
3
Leg Extension
5
7-9 reps
RPE 6.5
4
Hamstring Curl
3
7-9 reps
RPE 6.5
5
Walk
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8-12 reps
RPE 6.5
2
Rear Delt Fly (Dumbbell)
3
7-9 reps
RPE 6.5
3
Lat Pulldown
5
7-9 reps
RPE 6.5
4
Military Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
5
Seated Row (Cable)
3
7-9 reps
RPE 6.5
7A
Stability Ball Knee Tucks
3
12-15 reps
RPE 6.5
7B
Stability Ball Roll Out
1
12-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8-12 reps
RPE 6.5
2
Rear Delt Fly (Dumbbell)
3
7-9 reps
RPE 6.5
3
Lat Pulldown
5
7-9 reps
RPE 6.5
4
Military Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
5
Seated Row (Cable)
3
7-9 reps
RPE 6.5
7A
Stability Ball Knee Tucks
3
12-15 reps
RPE 6.5
7B
Stability Ball Roll Out
1
12-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8-12 reps
RPE 6.5
2
Rear Delt Fly (Dumbbell)
3
7-9 reps
RPE 6.5
3
Lat Pulldown
5
7-9 reps
RPE 6.5
4
Military Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
5
Seated Row (Cable)
3
7-9 reps
RPE 6.5
7A
Stability Ball Knee Tucks
3
12-15 reps
RPE 6.5
7B
Stability Ball Roll Out
1
12-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8-12 reps
RPE 6.5
2
Rear Delt Fly (Dumbbell)
3
7-9 reps
RPE 6.5
3
Lat Pulldown
5
7-9 reps
RPE 6.5
4
Military Press (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
5
Seated Row (Cable)
3
7-9 reps
RPE 6.5
7A
Stability Ball Knee Tucks
3
12-15 reps
RPE 6.5
7B
Stability Ball Roll Out
1
12-15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Hamstring Curl
3
7-9 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
5
14-18 reps
RPE 6.5
4
Hip Thrust (Barbell)
5
8-15 reps
RPE 6.5
5
Seated Calf Raise
3
10-12 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Hamstring Curl
3
7-9 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
5
14-18 reps
RPE 6.5
4
Hip Thrust (Barbell)
5
8-15 reps
RPE 6.5
5
Seated Calf Raise
3
10-12 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Hamstring Curl
3
7-9 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
5
14-18 reps
RPE 6.5
4
Hip Thrust (Barbell)
5
8-15 reps
RPE 6.5
5
Seated Calf Raise
3
10-12 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Hamstring Curl
3
7-9 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
5
14-18 reps
RPE 6.5
4
Hip Thrust (Barbell)
5
8-15 reps
RPE 6.5
5
Seated Calf Raise
3
10-12 reps
RPE 6.5
6
Walk
1
30 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
6 Reps
@6
@6
@6
@6.5
@6.5
2
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6
3
Arnold Press
5 Sets
7-9 Reps
@6.5
4
Tricep Pushdown (Cable)
4 Sets
8-10 Reps
@6.5
5
Lateral Raise (Dumbbell)
4 Sets
7-9 Reps
@6.5
6
Walk
1 Set
30 mins
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
2
Walking Lunge
3 Sets
20 Reps
@6.5
3
Leg Extension
5 Sets
7-9 Reps
@6.5
4
Hamstring Curl
3 Sets
7-9 Reps
@6.5
5
Walk
1 Set
30 mins
@7
Day 4
1
Wide Grip Pull-Up
5 Sets
8-12 Reps
@6.5
2
Rear Delt Fly (Dumbbell)
3 Sets
7-9 Reps
@6.5
3
Lat Pulldown
5 Sets
7-9 Reps
@6.5
4
Military Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
5
Seated Row (Cable)
3 Sets
7-9 Reps
@6.5
7A
Stability Ball Knee Tucks
3 Sets
12-15 Reps
@6.5
7B
Stability Ball Roll Out
1 Set
12-15 Reps
@6.5
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
2
Hamstring Curl
3 Sets
7-9 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
5 Sets
14-18 Reps
@6.5
4
Hip Thrust (Barbell)
5 Sets
8-15 Reps
@6.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@6.5
6
Walk
1 Set
30 mins
@7
Day 2
1
Pull-Up (Assisted)
5 Sets
8-12 Reps
@6.5
2
Front Raise
5 Sets
7-9 Reps
@6.5
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@6.5
4
Bicep Curl (Dumbbell)
3 Sets
7-9 Reps
@6.5
5
Walk
1 Set
30 mins
@7