Female Advanced Phase
Unlock your potential with 8 weeks of targeted training designed to elevate your strength and skills—empower your journey, one workout at a time!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat to Press (Dumbbell) | 2 | 5 reps | — |
| 2 | 10 reps | — | ||
| 1 | 15 reps | — | ||
| 2 | Lunge (Dumbbell) | 1 | 6 reps | — |
| 1 | 10 reps | — | ||
| 1 | 12 reps | — | ||
| 3 | B-Stance Romanian Deadlift (Dumbbell) | 3 | 8 reps | — |
| 4 | Single Leg Press | 3 | 8 reps | — |
| 5 | Shoulder Press (Machine) | 4 | 10 reps | — |
| 6 | Hyperextension | 1 | 15 reps | — |
| 1 | 12 reps | — | ||
| 1 | 10 reps | — | ||
| 7 | Glute Kickback (Cable) | 1 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 8 | Hip Thrust (Machine) | 3 | 8 reps | — |
| 9 | Cardio | 1 | 20 min | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Underhand Lat Pulldown | 1 | 15 reps | @7 |
| 1 | 12 reps | — | ||
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 2 | Chest Press (Machine) | 1 | 8 reps | @7 |
| 3 | 8 reps | — | ||
| 3 | Chest Supported Row (Machine) | 1 | 12 reps | @7 |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 15 reps | @7 |
| 1 | 12 reps | — | ||
| 1 | 10 reps | — | ||
| 5 | Rear Delt Fly (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 6 | Face Pull | 1 | 12 reps | @7 |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 7 | Leg Raise (Captain's Chair) | 1 | 15 reps | @7 |
| 1 | 12 reps | — | ||
| 1 | 10 reps | — | ||
| 8 | Abs Crunch (Machine) | 1 | 20 reps | @7 |
| 1 | 15 reps | — | ||
| 1 | 10 reps | — | ||
| 9 | Plank with Shoulder Taps | 1 | 0.5 min | @7 |
| 2 | 0.5 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Raise | 1 | 20 reps |
| 1 | 15 reps | ||
| 1 | 10 reps | ||
| 2 | Russian Twist (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3 | Step-Up (Weighted) | 3 | 6 reps |
| 4 | Leg Extension | 3 | 10 reps |
| 5 | Leg Curl | 3 | 12 reps |
| 6 | Hip Abductor (Machine) | 1 | 20 reps |
| 1 | 15 reps | ||
| 1 | 10 reps | ||
| 7 | Single Arm Tricep Extension (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 8 | Cardio | 1 | 20 min |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Female Advanced Phase is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full 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.
Female Advanced Phase is structured around 3 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Female Advanced Phase 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.
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