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Pretty and strong

by TSDLifts

Program Description

Mix of bodybuilding work and strength work

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2026 02:38
  • Last Edited
    Apr 06, 2026 03:23
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.6%
Quadriceps
13.6%
Abs
11.9%
Glutes
10.7%
Upper Back
8.5%
Middle Delts
7.3%
Lats
6.3%
Triceps
6.3%
Biceps
6.1%
Front Delts
5.4%
Rear Delts
4.1%
Lower Back
2.7%
Forearms
1.5%
Adductors
1.2%
Abductors
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Hip Adductor (Machine)
4
20 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
3
20-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
3
20-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
3
20-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
3
20-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
3
20-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
3
20-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
3
20-40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
15 reps
-
5
Leg Extension
4
15 reps
-
6
Lying Leg Raise
3
15 reps
-
7
Abs Crunch (Machine)
3
15 reps
-
8
Plank
3
20-40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Face Pull
3
20 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Heel Elevated Squats
3
12-15 reps
-
3
Hack Squat
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Hamstring Curl
4
15 reps
-
6
Leg Extension
4
15 reps
-
7
Hip Adductor (Machine)
3
20 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Lying Leg Raise
3
15 reps
-
10
Plank
3
20-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Heel Elevated Squats
3
12-15 reps
-
3
Hack Squat
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Hamstring Curl
4
15 reps
-
6
Leg Extension
4
15 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
3
20-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Heel Elevated Squats
3
12-15 reps
-
3
Hack Squat
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Hamstring Curl
4
15 reps
-
6
Leg Extension
4
15 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
3
20-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Heel Elevated Squats
3
12-15 reps
-
3
Hack Squat
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Hamstring Curl
4
15 reps
-
6
Leg Extension
4
15 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
3
20-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Heel Elevated Squats
3
12-15 reps
-
3
Hack Squat
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Hamstring Curl
4
15 reps
-
6
Leg Extension
4
15 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
3
20-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Heel Elevated Squats
3
12-15 reps
-
3
Hack Squat
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Hamstring Curl
4
15 reps
-
6
Leg Extension
4
15 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
3
20-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Heel Elevated Squats
3
12-15 reps
-
3
Hack Squat
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Hamstring Curl
4
15 reps
-
6
Leg Extension
4
15 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
3
20-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
-
2
Heel Elevated Squats
3
12-15 reps
-
3
Hack Squat
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
15 reps
-
5
Hamstring Curl
4
15 reps
-
6
Leg Extension
4
15 reps
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Machine)
3
15 reps
-
9
Plank
3
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
7
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Plank
1 Set
1 Set
1 Set
20-40 mins
20-40 mins
20-40 mins
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Heel Elevated Squats
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
10
Plank
1 Set
1 Set
1 Set
20-40 mins
20-40 mins
20-40 mins
-
-
-
Day 4
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-