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Girlfriend Gym Era

by FranticFit
2 athletes joined

Program Description

To Achieve 1 Push-up, build bigger glutes (aesthetics ofc), feel stronger and healthier !

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 15, 2024 11:31
  • Last Edited
    Jun 18, 2025 09:15

Summary

Welcome to the Girlfriend Gym Era, a dynamic 5-week program designed for those ready to elevate their strength training with a focus on upper and lower body workouts. Committing just two days a week, you'll engage in targeted exercises like chest presses, shoulder presses, and glute bridges, all tailored to build muscle and enhance your overall fitness. Perfect for a garage gym setup, this program combines effective machine and dumbbell movements with structured rest times to maximize your results. Get ready to transform your training routine and unleash your inner strength!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 6-8
2
Shoulder Press (Machine)
2
6 reps
RPE 7-9
3
Seated Row (Machine)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6-8
6
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 8-10
7
Seated Hamstring Curl
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 6-8
2
Shoulder Press (Machine)
2
6 reps
RPE 7-9
3
Seated Row (Machine)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6-8
6
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 8-10
7
Seated Hamstring Curl
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 6-8
2
Shoulder Press (Machine)
2
6 reps
RPE 7-9
3
Seated Row (Machine)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6-8
6
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 8-10
7
Seated Hamstring Curl
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 6-8
2
Shoulder Press (Machine)
2
6 reps
RPE 7-9
3
Seated Row (Machine)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6-8
6
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 8-10
7
Seated Hamstring Curl
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 6-8
2
Shoulder Press (Machine)
2
6 reps
RPE 7-9
3
Seated Row (Machine)
3
10 reps
RPE 6.5
4
Lat Pulldown
3
10 reps
RPE 6.5
5
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6-8
6
Romanian Deadlift (Dumbbell)
1
AMRAP
RPE 8-10
7
Seated Hamstring Curl
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 6.5
2
Leg Press
3
8-12 reps
RPE 6.5
3
Glute Bridge (Dumbbell)
5
8 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 6.5
6
Lat Pulldown
1
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 6.5
2
Leg Press
3
8-12 reps
RPE 6.5
3
Glute Bridge (Dumbbell)
5
8 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 6.5
6
Lat Pulldown
1
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 6.5
2
Leg Press
3
8-12 reps
RPE 6.5
3
Glute Bridge (Dumbbell)
5
8 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 6.5
6
Lat Pulldown
1
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 6.5
2
Leg Press
3
8-12 reps
RPE 6.5
3
Glute Bridge (Dumbbell)
5
8 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 6.5
6
Lat Pulldown
1
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 6.5
2
Leg Press
3
8-12 reps
RPE 6.5
3
Glute Bridge (Dumbbell)
5
8 reps
RPE 8
4
Glute Kickback (Cable)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 6.5
6
Lat Pulldown
1
10 reps
RPE 6.5
Week 1
1 / 5 Weeks
Day 1
1
Chest Press (Machine)
5 Sets
8 Reps
@6-8
2
Shoulder Press (Machine)
2 Sets
6 Reps
@7-9
3
Seated Row (Machine)
3 Sets
10 Reps
@6.5
4
Lat Pulldown
3 Sets
10 Reps
@6.5
5
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@6-8
6
Romanian Deadlift (Dumbbell)
1 Set
AMRAP
@8-10
7
Seated Hamstring Curl
2 Sets
10 Reps
@6.5
Day 2
1
Leg Extension
3 Sets
8-12 Reps
@6.5
2
Leg Press
3 Sets
8-12 Reps
@6.5
3
Glute Bridge (Dumbbell)
5 Sets
8 Reps
@8
4
Glute Kickback (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Cable)
3 Sets
10 Reps
@6.5
6
Lat Pulldown
1 Set
10 Reps
@6.5