Girlie

by Rhazes

9 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
Feb 04, 2026 06:08

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

17.2%

Hamstrings

12.8%

Lower Back

10.3%

Lats

9.7%

Glutes

7.9%

Upper Back

7.6%

Chest

6.9%

Triceps

6.2%

Front Delts

5.5%

Biceps

4.1%

Calves

3.4%

Middle Delts

3.4%

Abs

3.4%

Abductors

1.4%

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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

Lying Leg Curl

1

10 reps

-

3

Leg Extension

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

Lying Leg Curl

1

10 reps

-

3

Leg Extension

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

Lying Leg Curl

1

10 reps

-

3

Leg Extension

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

Lying Leg Curl

1

10 reps

-

3

Leg Extension

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

Hyperextension

3

10 reps

-

2

Leg Extension

2

10 reps

-

3

Standing Calf Raise

1

10 reps

-

4

Lat Pulldown

2

10 reps

-

5

Seated Shoulder Press (Dumbbell)

1

10 reps

-

Day 2

1

Hyperextension

3

10 reps

-

2

Leg Extension

2

10 reps

-

3

Standing Calf Raise

1

10 reps

-

4

Lat Pulldown

2

10 reps

-

5

Seated Shoulder Press (Dumbbell)

1

10 reps

-

Day 2

1

Hyperextension

3

10 reps

-

2

Leg Extension

2

10 reps

-

3

Standing Calf Raise

1

10 reps

-

4

Lat Pulldown

2

10 reps

-

5

Seated Shoulder Press (Dumbbell)

1

10 reps

-

Day 2

1

Hyperextension

3

10 reps

-

2

Leg Extension

2

10 reps

-

3

Standing Calf Raise

1

10 reps

-

4

Lat Pulldown

2

10 reps

-

5

Seated Shoulder Press (Dumbbell)

1

10 reps

-

Day 2

1

Hyperextension

3 Sets

10 Reps

-

2

Leg Extension

2 Sets

10 Reps

-

3

Standing Calf Raise

1 Set

10 Reps

-

4

Lat Pulldown

2 Sets

10 Reps

-

5

Seated Shoulder Press (Dumbbell)

1 Set

10 Reps

-

Day 1

1

Leg Press

2 Sets

10 Reps

-

2

Lying Leg Curl

1 Set

10 Reps

-

3

Leg Extension

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

-