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Girls Girls Girls

by Goldenberg
2 athletes joined

Program Description

**Girls Girls Girls** is a dynamic 12-week workout program designed specifically for women looking to build strength, improve fitness, and boost confidence through bodyweight exercises. With 60 workouts spread across the week, this beginner-friendly plan focuses on core stability, leg strength, and upper body conditioning, utilizing minimal equipment typically found in a garage gym. Each session is crafted to keep you engaged and motivated, ensuring you progress steadily while enjoying the journey to a stronger you!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2025 10:09
  • Last Edited
    Nov 07, 2025 03:57

Summary

Embark on a transformative 12-week journey with "Girls Girls Girls," a dynamic program designed specifically for women looking to build strength and confidence. Committing to five days a week, you'll engage in a variety of bodyweight and dumbbell exercises, including Lying Leg Raises, Walking Lunges, and Pull-Ups, all tailored to sculpt your physique and enhance your athleticism. With a focus on core, legs, and back, this program is perfect for those ready to challenge themselves and achieve their fitness goals. Get ready to unleash your inner strength and embrace the journey ahead!
Muscle Engagement
Front
Back
MuscleSet
Abs
15.6%
Glutes
12.9%
Quadriceps
11.3%
Hamstrings
10.3%
Upper Back
9.7%
Lats
7.3%
Front Delts
5.3%
Middle Delts
5%
Triceps
4.2%
Adductors
3.4%
Chest
3%
Other
3%
Rear Delts
2.4%
Biceps
2%
Calves
2%
Lower Back
1.6%
Cardio
1%
Forearms
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-20 reps
-
2
Walking Lunge
3
10-20 reps
-
3
Hip Thrust (Dumbbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Clean Deadlift
1
1
12+ reps
10+ reps
RPE 8
RPE 8.5
6
Lying Leg Curl
1
1
1
15-20 reps
12-16 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
1
1
1
30+ reps
30+ reps
30+ reps
RPE 6
RPE 7
RPE 8
2
Seated Overhead Press (Dumbbell)
3
20+ reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Squat (Bodyweight)
1
10-20 reps
RPE 6
6
Goblet Squat
3
15+ reps
-
7
Single Leg Calf Raise (Bodyweight)
2
30+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-90 mins
-
2
Stretching
1
10-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
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
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
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
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
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
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
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
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
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
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
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
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
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
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
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
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
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
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
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
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
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
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
10-20 reps
15-25 reps
20-30 reps
-
-
-
2
Glute Bridge (Bodyweight)
2
1-2 mins
-
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
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-60 mins
-
2
Plank
1
-
3
Side Plank
1
-
4
Reverse Plank
1
-
5
Yoga
1
-
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Raise
3 Sets
10-20 Reps
-
2
Walking Lunge
3 Sets
10-20 Reps
-
3
Hip Thrust (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@8
@8.5
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
-
5
Clean Deadlift
1 Set
1 Set
12+ Reps
10+ Reps
@8
@8.5
6
Lying Leg Curl
1 Set
1 Set
1 Set
15-20 Reps
12-16 Reps
8-12 Reps
@9
@9.5
@10
Day 2
1
Cable Crunch
1 Set
1 Set
1 Set
30+ Reps
30+ Reps
30+ Reps
@6
@7
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
20+ Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5
Squat (Bodyweight)
1 Set
10-20 Reps
@6
6
Goblet Squat
3 Sets
15+ Reps
-
7
Single Leg Calf Raise (Bodyweight)
2 Sets
30+ Reps
-
Day 4
1
Sit Up
1 Set
1 Set
1 Set
10-20 Reps
15-25 Reps
20-30 Reps
-
-
-
2
Glute Bridge (Bodyweight)
2 Sets
1-2 mins
-
3
Squat (Dumbbell)
3 Sets
10-15 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
-
5
Barbell Row
3 Sets
15+ Reps
-
6
Push Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8.5
@9
@10
Day 3
1
Cardio
1 Set
20-90 mins
-
2
Stretching
1 Set
10-60 mins
-
Day 5
1
Stretching
1 Set
10-60 mins
-
2
Plank
1 Set
-
3
Side Plank
1 Set
-
4
Reverse Plank
1 Set
-
5
Yoga
1 Set
-