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BoostcampPNG

Womens F/B U/L

by Alexander G.
1 athletes joined

Program Description

Womens 3 day a week workout program with 2x per week frequency per muscle group. Designed for novice lifters who want steady weight loss

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Women's, Muscle
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 01, 2026 02:20
  • Last Edited
    Apr 01, 2026 02:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Front Delts
10.6%
Glutes
9.6%
Hamstrings
8.5%
Biceps
7.4%
Cardio
6.4%
Lats
6.4%
Upper Back
6.4%
Chest
6.4%
Abs
4.3%
Quadriceps
4.3%
Abductors
4.3%
Middle Delts
4.3%
Lower Back
2.1%
Forearms
2.1%
Calves
2.1%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
2
6-10 reps
RPE 10
7
Bayesian Curl
2
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Shoulder Press (Machine)
2
6-10 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
2
6-10 reps
RPE 10
7
Bayesian Curl
2
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Shoulder Press (Machine)
2
6-10 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
2
6-10 reps
RPE 10
7
Bayesian Curl
2
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
9
Stair Climber
1
14 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Shoulder Press (Machine)
2
6-10 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
6-10 reps
RPE 10
9
Stair Climber
1
14 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
3
Lat Pulldown
2
4-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
5
Chest Press (Machine)
2
4-10 reps
RPE 10
6
Shoulder Press (Machine)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
4-10 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
4-10 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Lat Pulldown
2
4-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
5
Chest Press (Machine)
2
4-10 reps
RPE 10
6
Shoulder Press (Machine)
2
6-10 reps
RPE 10
7
Bayesian Curl
2
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
3
Lat Pulldown
2
4-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
5
Chest Press (Machine)
2
4-10 reps
RPE 10
6
Shoulder Press (Machine)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
4-10 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
4-10 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Lat Pulldown
2
4-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
5
Chest Press (Machine)
2
4-10 reps
RPE 10
6
Shoulder Press (Machine)
2
6-10 reps
RPE 10
7
Bayesian Curl
2
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
3
Lat Pulldown
2
4-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
5
Chest Press (Machine)
2
4-10 reps
RPE 10
6
Shoulder Press (Machine)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
4-10 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
4-10 reps
RPE 10
9
Stair Climber
1
14 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Lat Pulldown
2
4-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
5
Chest Press (Machine)
2
4-10 reps
RPE 10
6
Shoulder Press (Machine)
2
6-10 reps
RPE 10
7
Bayesian Curl
2
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
9
Stair Climber
1
14 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
3
Leg Press
2
4-10 reps
RPE 10
4
Lying Leg Curl
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
3
Leg Press
2
4-10 reps
RPE 10
4
Lying Leg Curl
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
3
Leg Press
2
4-10 reps
RPE 10
4
Lying Leg Curl
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
8
Stair Climber
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
3
Leg Press
2
4-10 reps
RPE 10
4
Lying Leg Curl
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
8
Stair Climber
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
3
Leg Press
2
4-10 reps
RPE 10
4
Lying Leg Curl
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
8
Stair Climber
1
14 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Hip Thrust (Barbell)
2
4-10 reps
RPE 10
3
Leg Press
2
4-10 reps
RPE 10
4
Lying Leg Curl
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
8
Stair Climber
1
14 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Stair Climber
1 Set
10 mins
-
2
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Press
2 Sets
6-10 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Chest Press (Machine)
2 Sets
6-10 Reps
@10
6
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
2 Sets
6-10 Reps
@10
8
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
9
Stair Climber
1 Set
10 mins
-
Day 2
1
Stair Climber
1 Set
10 mins
-
2
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@10
3
Lat Pulldown
2 Sets
4-10 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
4-10 Reps
@10
5
Chest Press (Machine)
2 Sets
4-10 Reps
@10
6
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
7
Preacher Curl (Machine)
2 Sets
4-10 Reps
@10
8
Skull Crusher (Dumbbell)
2 Sets
4-10 Reps
@10
9
Stair Climber
1 Set
10 mins
-
Day 3
1
Stair Climber
1 Set
10 mins
-
2
Hip Thrust (Barbell)
2 Sets
4-10 Reps
@10
3
Leg Press
2 Sets
4-10 Reps
@10
4
Lying Leg Curl
2 Sets
6-10 Reps
@10
5
Hip Abductor (Machine)
2 Sets
6-10 Reps
@10
6
Abs Crunch (Machine)
2 Sets
10-15 Reps
@10
7
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
8
Stair Climber
1 Set
10 mins
-