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Gym Girlie Gainz - Level Two

by Rachel W.
14 athletes joined

Program Description

Second level of the Gym Girlie program.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2024 07:38
  • Last Edited
    Sep 14, 2024 12:46
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Walking Lunge (Dumbbell)
4
20 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6.5
3
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Good Morning
4
10 reps
RPE 6.5
5
Glute Bridge (Barbell)
4
15 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6.5
3
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Good Morning
4
10 reps
RPE 6.5
5
Glute Bridge (Barbell)
4
15 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6.5
3
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Good Morning
4
10 reps
RPE 6.5
5
Glute Bridge (Barbell)
4
15 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6.5
3
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Good Morning
4
10 reps
RPE 6.5
5
Glute Bridge (Barbell)
4
15 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
5
10-12 reps
RPE 6.5
3
Wide Grip Lat Pulldown
5
10-12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 6.5
6A
Lying Leg Raise
3
20 reps
RPE 6.5
6B
Side Plank
1
1 mins
RPE 6.5
7
Jog
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
5
10-12 reps
RPE 6.5
3
Wide Grip Lat Pulldown
5
10-12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 6.5
6A
Lying Leg Raise
3
20 reps
RPE 6.5
6B
Side Plank
1
1 mins
RPE 6.5
7
Jog
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
5
10-12 reps
RPE 6.5
3
Wide Grip Lat Pulldown
5
10-12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 6.5
6A
Lying Leg Raise
3
20 reps
RPE 6.5
6B
Side Plank
1
1 mins
RPE 6.5
7
Jog
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
5
10-12 reps
RPE 6.5
3
Wide Grip Lat Pulldown
5
10-12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 6.5
6A
Lying Leg Raise
3
20 reps
RPE 6.5
6B
Side Plank
1
1 mins
RPE 6.5
7
Jog
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 6.5
2
Leg Extension
4
10-12 reps
RPE 6.5
3
Step-Up (Weighted)
4
10 reps
RPE 6.5
4
Leg Press
4
10-12 reps
RPE 6.5
5
Walking Lunge (Dumbbell)
3
30 reps
RPE 6.5
6
Jog
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 6.5
2
Leg Extension
4
10-12 reps
RPE 6.5
3
Step-Up (Weighted)
4
10 reps
RPE 6.5
4
Leg Press
4
10-12 reps
RPE 6.5
5
Walking Lunge (Dumbbell)
3
30 reps
RPE 6.5
6
Jog
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 6.5
2
Leg Extension
4
10-12 reps
RPE 6.5
3
Step-Up (Weighted)
4
10 reps
RPE 6.5
4
Leg Press
4
10-12 reps
RPE 6.5
5
Walking Lunge (Dumbbell)
3
30 reps
RPE 6.5
6
Jog
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 6.5
2
Leg Extension
4
10-12 reps
RPE 6.5
3
Step-Up (Weighted)
4
10 reps
RPE 6.5
4
Leg Press
4
10-12 reps
RPE 6.5
5
Walking Lunge (Dumbbell)
3
30 reps
RPE 6.5
6
Jog
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 6.5
4
Incline Bench Neutral
4
10-12 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
7-9 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 6.5
4
Incline Bench Neutral
4
10-12 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
7-9 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 6.5
4
Incline Bench Neutral
4
10-12 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
7-9 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 6.5
4
Incline Bench Neutral
4
10-12 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
7-9 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 6.5
1B
Lunge (Bodyweight)
4
20 reps
RPE 6.5
1C
Stability Ball Knee Tucks
4
12-20 reps
RPE 6.5
2A
Arm Circle
3
20 reps
RPE 6.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
3A
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 6.5
3B
Kettlebell Swing
4
20 reps
RPE 6.5
4A
Push Up
4
8-12 reps
RPE 6.5
4B
Upright Row (Dumbbell)
4
20 reps
RPE 6.5
5
Jog
1
20 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 6.5
1B
Lunge (Bodyweight)
4
20 reps
RPE 6.5
1C
Stability Ball Knee Tucks
4
12-20 reps
RPE 6.5
2A
Arm Circle
3
20 reps
RPE 6.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
3A
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 6.5
3B
Kettlebell Swing
4
20 reps
RPE 6.5
4A
Push Up
4
8-12 reps
RPE 6.5
4B
Upright Row (Dumbbell)
4
20 reps
RPE 6.5
5
Jog
1
20 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 6.5
1B
Lunge (Bodyweight)
4
20 reps
RPE 6.5
1C
Stability Ball Knee Tucks
4
12-20 reps
RPE 6.5
2A
Arm Circle
3
20 reps
RPE 6.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
3A
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 6.5
3B
Kettlebell Swing
4
20 reps
RPE 6.5
4A
Push Up
4
8-12 reps
RPE 6.5
4B
Upright Row (Dumbbell)
4
20 reps
RPE 6.5
5
Jog
1
20 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 6.5
1B
Lunge (Bodyweight)
4
20 reps
RPE 6.5
1C
Stability Ball Knee Tucks
4
12-20 reps
RPE 6.5
2A
Arm Circle
3
20 reps
RPE 6.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
3A
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 6.5
3B
Kettlebell Swing
4
20 reps
RPE 6.5
4A
Push Up
4
8-12 reps
RPE 6.5
4B
Upright Row (Dumbbell)
4
20 reps
RPE 6.5
5
Jog
1
20 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
20 Reps
@6.5
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@6.5
3
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
4
Good Morning
4 Sets
10 Reps
@6.5
5
Glute Bridge (Barbell)
4 Sets
15 Reps
@6.5
6
Jog
1 Set
20 mins
@7
Day 2
1
Pull-Up (Assisted)
4 Sets
10 Reps
@6.5
2
Single Arm Row (Dumbbell)
5 Sets
10-12 Reps
@6.5
3
Wide Grip Lat Pulldown
5 Sets
10-12 Reps
@6.5
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@6.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@6.5
6A
Lying Leg Raise
3 Sets
20 Reps
@6.5
6B
Side Plank
1 Set
1 mins
@6.5
7
Jog
1 Set
20 mins
@7
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
@6.5
2
Leg Extension
4 Sets
10-12 Reps
@6.5
3
Step-Up (Weighted)
4 Sets
10 Reps
@6.5
4
Leg Press
4 Sets
10-12 Reps
@6.5
5
Walking Lunge (Dumbbell)
3 Sets
30 Reps
@6.5
6
Jog
1 Set
20 mins
@6.5
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@6.5
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6.5
3
Dip (Bodyweight)
3 Sets
10 Reps
@6.5
4
Incline Bench Neutral
4 Sets
10-12 Reps
@6.5
5
Tricep Rope Push Down (Cable)
3 Sets
7-9 Reps
@6.5
6
Jog
1 Set
20 mins
@7
Day 5
1A
Rear Delt Fly (Dumbbell)
4 Sets
10-12 Reps
@6.5
1B
Lunge (Bodyweight)
4 Sets
20 Reps
@6.5
1C
Stability Ball Knee Tucks
4 Sets
12-20 Reps
@6.5
2A
Arm Circle
3 Sets
20 Reps
@6.5
2B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
3A
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@6.5
3B
Kettlebell Swing
4 Sets
20 Reps
@6.5
4A
Push Up
4 Sets
8-12 Reps
@6.5
4B
Upright Row (Dumbbell)
4 Sets
20 Reps
@6.5
5
Jog
1 Set
20 mins
@7