Girls Girls Girls
designed for every girl ready to transform in her garage gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Raise | 3 | 10–20 reps | — |
| 2 | Walking Lunge | 3 | 10–20 reps | — |
| 3 | Hip Thrust (Dumbbell) | 1 | AMRAP | @8 |
| 1 | AMRAP | @8.5 | ||
| 4 | Pull-Up (Neutral Grip, Bodyweight) | 3 | AMRAP | — |
| 5 | Clean Deadlift | 1 | 12+ reps | @8 |
| 1 | 10+ reps | @8.5 | ||
| 6 | Lying Leg Curl | 1 | 15–20 reps | @9 |
| 1 | 12–16 reps | @9.5 | ||
| 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cable Crunch | 1 | 30+ reps | @6 |
| 1 | 30+ reps | @7 | ||
| 1 | 30+ reps | @8 | ||
| 2 | Seated Overhead Press (Dumbbell) | 3 | 20+ reps | @8 |
| 3 | Lateral Raise (Dumbbell) | 2 | 10–15 reps | — |
| 4 | Pull-Up (Bodyweight) | 2 | AMRAP | — |
| 5 | Squat (Bodyweight) | 1 | 10–20 reps | @6 |
| 6 | Goblet Squat | 3 | 15+ reps | — |
| 7 | Single Leg Calf Raise (Bodyweight) | 2 | 30+ reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 20–90 min |
| 2 | Stretching | 1 | 10–60 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sit Up | 1 | 10–20 reps | — |
| 1 | 15–25 reps | — | ||
| 1 | 20–30 reps | — | ||
| 2 | Glute Bridge (Bodyweight) | 2 | 1–2 min | — |
| 3 | Squat (Dumbbell) | 3 | 10–15 reps | — |
| 4 | Rear Delt Fly (Dumbbell) | 2 | 12–15 reps | — |
| 5 | Barbell Row | 3 | 15+ reps | — |
| 6 | Push Up | 1 | AMRAP | @8.5 |
| 1 | AMRAP | @9 | ||
| 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 10–60 min |
| 2 | Plank | 1 | 0 min |
| 3 | Side Plank | 1 | 0 min |
| 4 | Reverse Plank | 1 | 0 min |
| 5 | Yoga | 1 | 0 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Girls Girls Girls is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. 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 60 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.
Girls Girls Girls is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Girls Girls Girls 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
