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Queenie Get Fit

by Quentin D.
1 athletes joined

Program Description

Beginner friendly

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 07, 2025 03:13
  • Last Edited
    Jul 06, 2025 04:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
6 reps
RPE 6
3
Incline Curl (Dumbbell)
2
11 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
11 reps
RPE 7
5
Leg Press
2
11 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6
2
Bench Press (Paused)
3
7 reps
RPE 6
3
Incline Curl (Dumbbell)
3
13 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
13 reps
RPE 7
5
Leg Press
3
13 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 7
2
Bench Press (Paused)
3
7 reps
RPE 7
3
Incline Curl (Dumbbell)
3
13 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
13 reps
RPE 7.5
5
Leg Press
3
13 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Incline Curl (Dumbbell)
3
13 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
13 reps
RPE 8
5
Leg Press
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
11 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
2
11 reps
RPE 7
5
Leg Curl
2
11 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
13 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
3
13 reps
RPE 7
5
Leg Curl
3
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
13 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
3
13 reps
RPE 8
5
Leg Curl
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
13 reps
RPE 9
4
Overhead Tricep Extension (Dumbbell)
3
13 reps
RPE 9
5
Leg Curl
3
13 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Dumbbell Row
3
11 reps
RPE 6
4
Hammer Curl
3
11 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
13 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
2
11 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
13 reps
RPE 6
4
Hammer Curl
3
13 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
13 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
11 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
13 reps
RPE 6
4
Hammer Curl
3
13 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
13 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
11 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Dumbbell Row
3
13 reps
RPE 6
4
Hammer Curl
3
13 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
13 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
11 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@6
2
Bench Press (Paused)
3 Sets
6 Reps
@6
3
Incline Curl (Dumbbell)
2 Sets
11 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
11 Reps
@7
5
Leg Press
2 Sets
11 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
11 Reps
@7
4
Overhead Tricep Extension (Dumbbell)
2 Sets
11 Reps
@7
5
Leg Curl
2 Sets
11 Reps
@7
Day 3
1
Squat (Paused)
3 Sets
8 Reps
@6
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7
3
Dumbbell Row
3 Sets
11 Reps
@6
4
Hammer Curl
3 Sets
11 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
13 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
2 Sets
11 Reps
@7