Femboy fitness :3
Transform your body at home with 18 weeks of bodyweight workouts designed for every level. Embrace your inner femboy. Also weights can be added if wanted
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 3 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 3 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Femboy fitness :3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Femboy fitness :3 is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Femboy fitness :3 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
