Program Description
Femboy Fitness is an 18-week bodyweight workout program designed specifically for those looking to enhance their fitness to be a femboy from the comfort of home. With 92 training days packed with diverse exercises like Bulgarian Split Squats, Jump Rope, and Hip Bridges, this program caters to both novice and intermediate levels. Each session focuses on building strength, endurance, and flexibility, ensuring you stay motivated and challenged every step of the way. Get ready to transform your fitness routine and embrace a healthier, more feminine you!
Program Overview
- LevelNovice, Intermediate
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length18 weeks
- Time Per Workout40 minutes
- CreatedJan 26, 2026 11:26
- Last EditedFeb 14, 2026 05:37
Muscle Engagement
Front
Back
MuscleSet
Glutes
37.1%
Hamstrings
21.8%
Quadriceps
13.1%
Abductors
9.6%
Abs
8.3%
Other
5.2%
Adductors
3.1%
Lower Back
1.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
10 reps
-
2
Reverse Lunge (Bodyweight)
4
8 reps
-
3
Reverse Hyperextension
4
15 reps
-
4
Hip Bridge March
4
10 reps
-
5
Hip Abduction (Band)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
20 reps
-
2
Hip Bridge March
4
8 reps
-
3
Reverse Hyperextension
4
10 reps
-
4
Hip Abduction (Band)
4
20 reps
-
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 18 Weeks
Day 6
No exercises added to this day
Day 1
1
Jump Rope3 Sets
10 mins
-
Day 2
1
Bulgarian Split Squat (Bodyweight)4 Sets
10 Reps
-
2
Reverse Lunge (Bodyweight)4 Sets
8 Reps
-
3
Reverse Hyperextension4 Sets
15 Reps
-
4
Hip Bridge March4 Sets
10 Reps
-
5
Hip Abduction (Band)4 Sets
20 Reps
-
Day 3
1
Jump Rope3 Sets
10 mins
-
Day 4
1
Romanian Deadlift (Dumbbell)4 Sets
8 Reps
-
2
Hip Bridge March4 Sets
8 Reps
-
3
Reverse Hyperextension4 Sets
10 Reps
-
4
Hip Abduction (Band)3 Sets
20 Reps
-
Day 7
No exercises added to this day
Day 5
1
Squat (Bodyweight)3 Sets
20 Reps
-
2
Hip Bridge March4 Sets
8 Reps
-
3
Reverse Hyperextension4 Sets
10 Reps
-
4
Hip Abduction (Band)4 Sets
20 Reps
-