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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 10, 2025 01:21

Summary

Transform your fitness journey with the **Queenie Get Fit** program! Over the course of 4 weeks, you'll engage in three dynamic workout sessions each week, focusing on compound movements like squats, deadlifts, and bench presses to build strength and muscle. This program is designed for those ready to elevate their training with a full gym setup, ensuring you target all major muscle groups effectively. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and accountable!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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