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Gym Girlie Gainz - Level Two

by Rachel W.
18 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
    Jun 18, 2025 08:31

Summary

Elevate your strength training with "Gym Girlie Gainz - Level Two," a dynamic 4-week program designed for those ready to take their fitness to the next level. Committing to five days a week, you'll engage in a variety of exercises targeting key muscle groups, including walking lunges, Romanian deadlifts, and pull-ups, all crafted to enhance your strength and sculpt your physique. With a focus on progressive overload and proper form, this program will help you build lean muscle and boost your confidence in the gym. Get ready to embrace the challenge and unlock your potential!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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