logo
BoostcampPNG

Weekly workouts

by Melissa O'Sullivan
1 athletes joined

Program Description

Unlock your strength with this comprehensive 1-week workout program designed for women, focusing on muscle building and strength enhancement. With two sessions per week, you'll engage in a variety of exercises, including the Leg Press, Bulgarian Split Squat, and Chest Press, all tailored for beginner to intermediate levels. Each workout lasts approximately 60 minutes, ensuring you maximize your gym time while effectively targeting major muscle groups. Equip yourself with the tools for transformation and get ready to elevate your fitness journey!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Women's, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2026 04:34
  • Last Edited
    Mar 26, 2026 08:32
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.3%
Quadriceps
14.1%
Hamstrings
14.1%
Triceps
11.8%
Biceps
8.2%
Chest
7.1%
Front Delts
7.1%
Lats
7.1%
Upper Back
7.1%
Abductors
3.5%
Forearms
2.4%
Lower Back
2.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Back Extension
2
6-10 reps
-
4
Chest Press (Machine)
3
6-10 reps
-
5
Lat Pulldown
3
6-10 reps
-
6
Bicep Curl (Cable)
2
6-10 reps
-
7
Tricep Pushdown (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
3
Chest Press (Machine)
3
6-10 reps
-
4
Lat Pulldown
3
6-10 reps
-
5
Bicep Curl (Cable)
2
6-10 reps
-
6
Tricep Pushdown (Cable)
2
6-10 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Leg Press
3 Sets
6-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
3
Chest Press (Machine)
3 Sets
6-10 Reps
-
4
Lat Pulldown
3 Sets
6-10 Reps
-
5
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-
Day 1
1
Leg Press
3 Sets
6-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
3
Back Extension
2 Sets
6-10 Reps
-
4
Chest Press (Machine)
3 Sets
6-10 Reps
-
5
Lat Pulldown
3 Sets
6-10 Reps
-
6
Bicep Curl (Cable)
2 Sets
6-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
-