Program Description
To achieve aesthetics and strength simultaneously.
Program Overview
- LevelAdvanced, Intermediate
- GoalMuscle, Strength, Women's
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedFeb 14, 2025 12:45
- Last EditedMar 18, 2026 03:32
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
13%
Hamstrings
8.1%
Chest
8.1%
Upper Back
7.7%
Glutes
7.6%
Abs
7.2%
Lats
7.2%
Quadriceps
6.8%
Middle Delts
5.9%
Biceps
4.7%
Adductors
2.2%
Calves
2.2%
Rear Delts
1.6%
Abductors
1.6%
Lower Back
1.6%
Forearms
1.1%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-12 reps
5-8 reps
RPE 9
RPE 8
2
Shoulder Press (Machine)
1
2
5-8 reps
9-12 reps
RPE 10
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Front Raise
3
8-16 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-12 reps
5-8 reps
RPE 9
RPE 8
2
Shoulder Press (Machine)
1
2
5-8 reps
9-12 reps
RPE 10
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Front Raise
3
8-16 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-12 reps
5-8 reps
RPE 9
RPE 8
2
Shoulder Press (Machine)
1
2
5-8 reps
9-12 reps
RPE 10
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Front Raise
3
8-16 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
3-12 reps
5-8 reps
RPE 9
RPE 8
2
Shoulder Press (Machine)
1
2
5-8 reps
9-12 reps
RPE 10
RPE 10
3
Standing Behind Neck Shoulder Press (Barbell)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Front Raise
3
8-16 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
7-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-12 reps
4-7 reps
RPE 9
RPE 8
2
Leg Press
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Reverse Nordic Curl
1
5-8 reps
-
6A
Standing Calf Raise
3
10-13 reps
RPE 10
6B
Calf Raise (Bodyweight)
3
10-13 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-12 reps
4-7 reps
RPE 9
RPE 8
2
Leg Press
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Reverse Nordic Curl
1
5-8 reps
-
6A
Standing Calf Raise
3
10-13 reps
RPE 10
6B
Calf Raise (Bodyweight)
3
10-13 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-12 reps
4-7 reps
RPE 9
RPE 8
2
Leg Press
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Reverse Nordic Curl
1
5-8 reps
-
6A
Standing Calf Raise
3
10-13 reps
RPE 10
6B
Calf Raise (Bodyweight)
3
10-13 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-12 reps
4-7 reps
RPE 9
RPE 8
2
Leg Press
3
AMRAP
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
5-8 reps
RPE 10
4
Leg Extension
3
12-15 reps
RPE 10
5
Reverse Nordic Curl
1
5-8 reps
-
6A
Standing Calf Raise
3
10-13 reps
RPE 10
6B
Calf Raise (Bodyweight)
3
10-13 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1-12 reps
2-4 reps
RPE 9.5
RPE 8
2
Bicep Curl (EZ Bar)
1
2
1-12 reps
8-11 reps
RPE 10
RPE 8
3
Hammer Curl
3
6-9 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Kickback
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
9-12 reps
RPE 10
7
French Press
1
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1-12 reps
2-4 reps
RPE 9.5
RPE 8
2
Bicep Curl (EZ Bar)
1
2
1-12 reps
8-11 reps
RPE 10
RPE 8
3
Hammer Curl
3
6-9 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Kickback
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
9-12 reps
RPE 10
7
French Press
1
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1-12 reps
2-4 reps
RPE 9.5
RPE 8
2
Bicep Curl (EZ Bar)
1
2
1-12 reps
8-11 reps
RPE 10
RPE 8
3
Hammer Curl
3
6-9 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Kickback
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
9-12 reps
RPE 10
7
French Press
1
9-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1-12 reps
2-4 reps
RPE 9.5
RPE 8
2
Bicep Curl (EZ Bar)
1
2
1-12 reps
8-11 reps
RPE 10
RPE 8
3
Hammer Curl
3
6-9 reps
RPE 10
4
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Kickback
3
7-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
9-12 reps
RPE 10
7
French Press
1
9-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
3
5-8 reps
-
3
Oblique Crunch
3
3-10 reps
-
4
Russian Twist (Dumbbell)
3
AMRAP
-
5
Ab Roller
3
AMRAP
-
6
Compression Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
3
5-8 reps
-
3
Oblique Crunch
3
3-10 reps
-
4
Russian Twist (Dumbbell)
3
AMRAP
-
5
Ab Roller
3
AMRAP
-
6
Compression Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
3
5-8 reps
-
3
Oblique Crunch
3
3-10 reps
-
4
Russian Twist (Dumbbell)
3
AMRAP
-
5
Ab Roller
3
AMRAP
-
6
Compression Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
3
5-8 reps
-
3
Oblique Crunch
3
3-10 reps
-
4
Russian Twist (Dumbbell)
3
AMRAP
-
5
Ab Roller
3
AMRAP
-
6
Compression Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
2-5 reps
RPE 9
RPE 8
2
Hip Thrust (Barbell)
1
2
5-8 reps
9-12 reps
RPE 10
RPE 8
3
Nordic Curl
3
AMRAP
-
4
Lying Leg Curl
3
9-12 reps
RPE 10
5
Sumo Deadlift (Dumbbell)
3
AMRAP
RPE 10
6A
Hip Adductor (Machine)
3
AMRAP
RPE 10
6B
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
KB Jefferson Curl
3
7-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
2-5 reps
RPE 9
RPE 8
2
Hip Thrust (Barbell)
1
2
5-8 reps
9-12 reps
RPE 10
RPE 8
3
Nordic Curl
3
AMRAP
-
4
Lying Leg Curl
3
9-12 reps
RPE 10
5
Sumo Deadlift (Dumbbell)
3
AMRAP
RPE 10
6A
Hip Adductor (Machine)
3
AMRAP
RPE 10
6B
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
KB Jefferson Curl
3
7-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
2-5 reps
RPE 9
RPE 8
2
Hip Thrust (Barbell)
1
2
5-8 reps
9-12 reps
RPE 10
RPE 8
3
Nordic Curl
3
AMRAP
-
4
Lying Leg Curl
3
9-12 reps
RPE 10
5
Sumo Deadlift (Dumbbell)
3
AMRAP
RPE 10
6A
Hip Adductor (Machine)
3
AMRAP
RPE 10
6B
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
KB Jefferson Curl
3
7-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
2-5 reps
RPE 9
RPE 8
2
Hip Thrust (Barbell)
1
2
5-8 reps
9-12 reps
RPE 10
RPE 8
3
Nordic Curl
3
AMRAP
-
4
Lying Leg Curl
3
9-12 reps
RPE 10
5
Sumo Deadlift (Dumbbell)
3
AMRAP
RPE 10
6A
Hip Adductor (Machine)
3
AMRAP
RPE 10
6B
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
KB Jefferson Curl
3
7-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
3
Sling Shot Bench Press (Barbell)
3
5-8 reps
65%
4
Incline Bench Press (Dumbbell)
1
2
4-12 reps
6-9 reps
RPE 9.5
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 10
7
Pec/Trap Complex
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
3
Sling Shot Bench Press (Barbell)
3
5-8 reps
65%
4
Incline Bench Press (Dumbbell)
1
2
4-12 reps
6-9 reps
RPE 9.5
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 10
7
Pec/Trap Complex
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
3
Sling Shot Bench Press (Barbell)
3
5-8 reps
65%
4
Incline Bench Press (Dumbbell)
1
2
4-12 reps
6-9 reps
RPE 9.5
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 10
7
Pec/Trap Complex
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
2
1-12 reps
1-12 reps
RPE 10
RPE 8
3
Sling Shot Bench Press (Barbell)
3
5-8 reps
65%
4
Incline Bench Press (Dumbbell)
1
2
4-12 reps
6-9 reps
RPE 9.5
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 10
7
Pec/Trap Complex
3
5 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1-8 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 9
3
Scapular Pull-Up
3
AMRAP
RPE 10
4
Single Arm Landmine Row
2
2
4-7 reps
8-11 reps
RPE 10
RPE 9
5
Seal Row
3
6-9 reps
RPE 9.5
6
Lat Pulldown
3
AMRAP
RPE 10
7
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
8
Pullover (Dumbbell)
3
6-9 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1-8 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 9
3
Scapular Pull-Up
3
AMRAP
RPE 10
4
Single Arm Landmine Row
2
2
4-7 reps
8-11 reps
RPE 10
RPE 9
5
Seal Row
3
6-9 reps
RPE 9.5
6
Lat Pulldown
3
AMRAP
RPE 10
7
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
8
Pullover (Dumbbell)
3
6-9 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1-8 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 9
3
Scapular Pull-Up
3
AMRAP
RPE 10
4
Single Arm Landmine Row
2
2
4-7 reps
8-11 reps
RPE 10
RPE 9
5
Seal Row
3
6-9 reps
RPE 9.5
6
Lat Pulldown
3
AMRAP
RPE 10
7
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
8
Pullover (Dumbbell)
3
6-9 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1-8 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 9
3
Scapular Pull-Up
3
AMRAP
RPE 10
4
Single Arm Landmine Row
2
2
4-7 reps
8-11 reps
RPE 10
RPE 9
5
Seal Row
3
6-9 reps
RPE 9.5
6
Lat Pulldown
3
AMRAP
RPE 10
7
Rear Delt Fly (Cable)
3
AMRAP
RPE 9
8
Pullover (Dumbbell)
3
6-9 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)1 Set
2 Sets
3-12 Reps
5-8 Reps
@9
@8
2
Shoulder Press (Machine)1 Set
2 Sets
5-8 Reps
9-12 Reps
@10
@10
3
Standing Behind Neck Shoulder Press (Barbell)3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@10
5
Seated Front Raise3 Sets
8-16 Reps
@10
6
Seated Shoulder Press (Dumbbell)3 Sets
7-10 Reps
@8
Day 2
1
Squat (Barbell)1 Set
2 Sets
1-12 Reps
4-7 Reps
@9
@8
2
Leg Press3 Sets
AMRAP
@10
3
Bulgarian Split Squat (Dumbbell)3 Sets
5-8 Reps
@10
4
Leg Extension3 Sets
12-15 Reps
@10
5
Reverse Nordic Curl1 Set
5-8 Reps
-
6A
Standing Calf Raise3 Sets
10-13 Reps
@10
6B
Calf Raise (Bodyweight)3 Sets
10-13 Reps
@10
Day 3
1
Bench Press (Close Grip)1 Set
2 Sets
1-12 Reps
2-4 Reps
@9.5
@8
2
Bicep Curl (EZ Bar)1 Set
2 Sets
1-12 Reps
8-11 Reps
@10
@8
3
Hammer Curl3 Sets
6-9 Reps
@10
4
Incline Curl (Dumbbell)3 Sets
5-8 Reps
@10
5
Tricep Kickback3 Sets
7-10 Reps
@10
6
Tricep Rope Push Down (Cable)3 Sets
9-12 Reps
@10
7
French Press1 Set
9-12 Reps
@10
Day 4
1
Hanging Leg Raise3 Sets
AMRAP
@10
2
Abs Crunch (Bodyweight)3 Sets
5-8 Reps
-
3
Oblique Crunch3 Sets
3-10 Reps
-
4
Russian Twist (Dumbbell)3 Sets
AMRAP
-
5
Ab Roller3 Sets
AMRAP
-
6
Compression Leg Raise3 Sets
AMRAP
-
Day 5
1
Deadlift (Barbell)1 Set
2 Sets
1-5 Reps
2-5 Reps
@9
@8
2
Hip Thrust (Barbell)1 Set
2 Sets
5-8 Reps
9-12 Reps
@10
@8
3
Nordic Curl3 Sets
AMRAP
-
4
Lying Leg Curl3 Sets
9-12 Reps
@10
5
Sumo Deadlift (Dumbbell)3 Sets
AMRAP
@10
6A
Hip Adductor (Machine)3 Sets
AMRAP
@10
6B
Hip Abductor (Machine)3 Sets
AMRAP
@10
7
KB Jefferson Curl3 Sets
7-10 Reps
@8
Day 6
1
Bench Press (Barbell)1 Set
2 Sets
1-12 Reps
1-12 Reps
@10
@8
2
Dip (Weighted)1 Set
2 Sets
1-12 Reps
1-12 Reps
@10
@8
3
Sling Shot Bench Press (Barbell)3 Sets
5-8 Reps
65%
4
Incline Bench Press (Dumbbell)1 Set
2 Sets
4-12 Reps
6-9 Reps
@9.5
@8
5
Chest Press (Machine)3 Sets
8-15 Reps
@10
6
Chest Fly (Cable)3 Sets
10-15 Reps
@10
7
Pec/Trap Complex3 Sets
5 Reps
@8
Day 7
1
Wide Grip Pull-Up2 Sets
1-8 Reps
@10
2
Wide Grip Pull-Up2 Sets
AMRAP
@9
3
Scapular Pull-Up3 Sets
AMRAP
@10
4
Single Arm Landmine Row2 Sets
2 Sets
4-7 Reps
8-11 Reps
@10
@9
5
Seal Row3 Sets
6-9 Reps
@9.5
6
Lat Pulldown3 Sets
AMRAP
@10
7
Rear Delt Fly (Cable)3 Sets
AMRAP
@9
8
Pullover (Dumbbell)3 Sets
6-9 Reps
@9