Girlie

by Rhazes

1 athletes joined

Program Description

🎀

Program Overview

Level
Beginner
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Nov 21, 2025 11:46
Last Edited
Nov 21, 2025 06:34

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14%

Hamstrings

14%

Lower Back

11.5%

Glutes

10.2%

Lats

8.9%

Upper Back

7%

Chest

6.4%

Abs

5.7%

Triceps

5.7%

Front Delts

5.1%

Biceps

3.8%

Calves

3.2%

Middle Delts

3.2%

Abductors

1.3%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Leg Press

2

10 reps

-

2

Leg Extension

1

10 reps

-

3

Hyperextension

1

10 reps

-

4

Bench Press (Dumbbell)

2

10 reps

-

5

Seated Row (Cable)

1

10 reps

-

6

Decline Sit Up (Weighted)

1

10 reps

-

Day 1

1

Leg Press

2

10 reps

-

2

Leg Extension

1

10 reps

-

3

Hyperextension

1

10 reps

-

4

Bench Press (Dumbbell)

2

10 reps

-

5

Seated Row (Cable)

1

10 reps

-

6

Decline Sit Up (Weighted)

1

10 reps

-

Day 1

1

Leg Press

2

10 reps

-

2

Leg Extension

1

10 reps

-

3

Hyperextension

1

10 reps

-

4

Bench Press (Dumbbell)

2

10 reps

-

5

Seated Row (Cable)

1

10 reps

-

6

Decline Sit Up (Weighted)

1

10 reps

-

Day 1

1

Leg Press

2

10 reps

-

2

Leg Extension

1

10 reps

-

3

Hyperextension

1

10 reps

-

4

Bench Press (Dumbbell)

2

10 reps

-

5

Seated Row (Cable)

1

10 reps

-

6

Decline Sit Up (Weighted)

1

10 reps

-

Day 2

1

Romanian Deadlift (Barbell)

2

10 reps

-

2

Leg Extension

1

10 reps

-

3

Standing Calf Raise

1

10 reps

-

4

Hyperextension

1

10 reps

-

5

Lat Pulldown

2

10 reps

-

6

Seated Shoulder Press (Dumbbell)

1

10 reps

-

Day 2

1

Romanian Deadlift (Barbell)

2

10 reps

-

2

Leg Extension

1

10 reps

-

3

Standing Calf Raise

1

10 reps

-

4

Hyperextension

1

10 reps

-

5

Lat Pulldown

2

10 reps

-

6

Seated Shoulder Press (Dumbbell)

1

10 reps

-

Day 2

1

Romanian Deadlift (Barbell)

2

10 reps

-

2

Leg Extension

1

10 reps

-

3

Standing Calf Raise

1

10 reps

-

4

Hyperextension

1

10 reps

-

5

Lat Pulldown

2

10 reps

-

6

Seated Shoulder Press (Dumbbell)

1

10 reps

-

Day 2

1

Romanian Deadlift (Barbell)

2

10 reps

-

2

Leg Extension

1

10 reps

-

3

Standing Calf Raise

1

10 reps

-

4

Hyperextension

1

10 reps

-

5

Lat Pulldown

2

10 reps

-

6

Seated Shoulder Press (Dumbbell)

1

10 reps

-

Day 1

1

Leg Press

2 Sets

10 Reps

-

2

Leg Extension

1 Set

10 Reps

-

3

Hyperextension

1 Set

10 Reps

-

4

Bench Press (Dumbbell)

2 Sets

10 Reps

-

5

Seated Row (Cable)

1 Set

10 Reps

-

6

Decline Sit Up (Weighted)

1 Set

10 Reps

-

Day 2

1

Romanian Deadlift (Barbell)

2 Sets

10 Reps

-

2

Leg Extension

1 Set

10 Reps

-

3

Standing Calf Raise

1 Set

10 Reps

-

4

Hyperextension

1 Set

10 Reps

-

5

Lat Pulldown

2 Sets

10 Reps

-

6

Seated Shoulder Press (Dumbbell)

1 Set

10 Reps

-