logo
BoostcampPNG

Female Skill Accusition Training Split

by Amadeo Z.
6 athletes joined

Program Description

Embark on an empowering 8-week journey with the Female Skill Acquisition Training Split, designed specifically for beginners looking to enhance their strength and athleticism. This program features 24 sessions that blend bodyweight and dumbbell exercises, targeting key muscle groups while promoting proper form and technique. Each workout lasts approximately 60 minutes, ensuring you build endurance and skill progressively. Get ready to transform your fitness routine and unlock your potential in a supportive and motivating environment!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2025 09:07
  • Last Edited
    Dec 01, 2025 01:57

Summary

Unlock your potential with the Female Skill Acquisition Training Split, an 8-week program designed specifically for women looking to enhance their strength and skill. Committing to just three days a week, you'll engage in a variety of bodyweight and dumbbell exercises, including squats, lunges, and deadlifts, that target key muscle groups for balanced development. Each session emphasizes proper form and technique, ensuring you build a solid foundation while boosting your confidence in the gym. Elevate your training and watch your skills soar!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.9%
Glutes
12%
Front Delts
10.5%
Abs
9.5%
Quadriceps
8.7%
Triceps
8.6%
Middle Delts
8.1%
Biceps
6.7%
Upper Back
5%
Lats
4.3%
Rear Delts
2.9%
Chest
2.4%
Adductors
2.1%
Cardio
2%
Lower Back
1.9%
Forearms
1.7%
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
20 reps
30 reps
-
-
2
Lunge (Bodyweight)
1
2
10 reps
10 reps
RPE 7
-
3
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
4
Squat to Press (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
5
Glute Kickback (Cable)
1
2
12 reps
12 reps
RPE 7
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
20 reps
30 reps
-
-
2
Lunge (Bodyweight)
1
2
10 reps
10 reps
RPE 7
-
3
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
4
Squat to Press (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
5
Glute Kickback (Cable)
1
2
12 reps
12 reps
RPE 7
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
20 reps
30 reps
-
-
2
Lunge (Bodyweight)
1
2
10 reps
10 reps
RPE 7
-
3
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
4
Squat to Press (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
5
Glute Kickback (Cable)
1
2
12 reps
12 reps
RPE 7
-
6
Sumo Deadlift (Dumbbell)
3
12 reps
-
7
Cardio
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Lunge (Bodyweight)
1
2
12 reps
12 reps
RPE 7
-
3
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
4
Squat to Press (Dumbbell)
1
1
1
12 reps
15 reps
12 reps
RPE 7
-
-
5
Glute Kickback (Cable)
1
2
12 reps
12 reps
RPE 7
-
6
Sumo Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
7
Cardio
1
25 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Lunge (Bodyweight)
1
2
12 reps
12 reps
RPE 7
-
3
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
4
Squat to Press (Dumbbell)
1
1
1
12 reps
15 reps
12 reps
RPE 7
-
-
5
Glute Kickback (Cable)
1
2
12 reps
12 reps
RPE 7
-
6
Sumo Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
7
Cardio
1
25 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
40 reps
30 reps
-
-
2
Lunge (Bodyweight)
1
2
15 reps
12 reps
RPE 7
-
3
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
4
Squat to Press (Dumbbell)
1
1
1
15 reps
15 reps
12 reps
RPE 7
-
-
5
Glute Kickback (Cable)
1
2
12 reps
12 reps
RPE 7
-
6
Sumo Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
7
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
40 reps
30 reps
-
-
2
Lunge (Bodyweight)
1
2
15 reps
12 reps
RPE 7
-
3
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
4
Squat to Press (Dumbbell)
1
1
1
15 reps
15 reps
12 reps
RPE 7
-
-
5
Glute Kickback (Cable)
1
2
12 reps
12 reps
RPE 7
-
6
Sumo Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
7
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
1
15 reps
10 reps
-
-
2
Lunge (Bodyweight)
1
2
10 reps
10 reps
RPE 6
-
3
Romanian Deadlift (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
4
Squat to Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
5
Glute Kickback (Cable)
1
2
8 reps
8 reps
RPE 7
-
6
Sumo Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
7
Cardio
1
35 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
2
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
3
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
TRX Row
1
2
8 reps
8 reps
RPE 7
-
5A
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 7
-
5B
Front Raise
1
2
12 reps
12 reps
RPE 7
-
6A
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
6B
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
7
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
2
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
3
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
TRX Row
1
2
8 reps
8 reps
RPE 7
-
5A
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 7
-
5B
Front Raise
1
2
12 reps
12 reps
RPE 7
-
6A
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
6B
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
7
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
2
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
3
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
4
TRX Row
1
2
8 reps
8 reps
RPE 7
-
5A
Chest Press (Machine)
1
2
8 reps
8 reps
RPE 7
-
5B
Front Raise
1
2
12 reps
12 reps
RPE 7
-
6A
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
6B
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
7
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 7
-
2
Shoulder Press (Machine)
1
2
12 reps
10 reps
RPE 7
-
3
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
4
TRX Row
1
2
10 reps
10 reps
RPE 7
-
5A
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 7
-
5B
Front Raise
1
2
12 reps
12 reps
RPE 7
-
6A
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
6B
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
7
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
-
8
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 7
-
2
Shoulder Press (Machine)
1
2
12 reps
10 reps
RPE 7
-
3
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
4
TRX Row
1
2
10 reps
10 reps
RPE 7
-
5A
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 7
-
5B
Front Raise
1
2
12 reps
12 reps
RPE 7
-
6A
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
6B
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
7
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
-
8
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
12 reps
10 reps
RPE 7
-
2
Shoulder Press (Machine)
1
2
12 reps
10 reps
RPE 7
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
-
-
4
TRX Row
1
2
12 reps
10 reps
RPE 7
-
5A
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 7
-
5B
Front Raise
1
2
12 reps
12 reps
RPE 7
-
6A
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
6B
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
7
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7
-
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
12 reps
10 reps
RPE 7
-
2
Shoulder Press (Machine)
1
2
12 reps
10 reps
RPE 7
-
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
-
-
4
TRX Row
1
2
12 reps
10 reps
RPE 7
-
5A
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 7
-
5B
Front Raise
1
2
12 reps
12 reps
RPE 7
-
6A
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
6B
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7
-
7
Bicep Curl (Barbell)
1
2
12 reps
10 reps
RPE 7
-
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
2
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
3
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
4
TRX Row
1
1
1
15 reps
10 reps
8 reps
RPE 8
-
-
5A
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
-
-
5B
Front Raise
1
2
10 reps
10 reps
RPE 7
-
6A
Rear Delt Fly (Dumbbell)
1
2
12 reps
8 reps
RPE 8
-
6B
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
-
-
7
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
20 reps
-
2
Glute-Ham Raise
2
1
12 reps
15 reps
-
-
3
Sit Up
2
2
1
10 reps
15 reps
20 reps
-
-
-
4
Lying Leg Curl
4
15 reps
-
5A
Single Arm Tricep Extension (Cable)
3
12 reps
-
5B
Bicep Curl (Cable)
3
12 reps
-
6
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
20 reps
-
2
Glute-Ham Raise
2
1
12 reps
15 reps
-
-
3
Sit Up
2
2
1
10 reps
15 reps
20 reps
-
-
-
4
Lying Leg Curl
4
15 reps
-
5A
Single Arm Tricep Extension (Cable)
3
12 reps
-
5B
Bicep Curl (Cable)
3
12 reps
-
6
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
20 reps
-
2
Glute-Ham Raise
2
1
12 reps
15 reps
-
-
3
Sit Up
2
2
1
10 reps
15 reps
20 reps
-
-
-
4
Lying Leg Curl
4
15 reps
-
5A
Single Arm Tricep Extension (Cable)
3
12 reps
-
5B
Bicep Curl (Cable)
3
12 reps
-
6
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
1
20 reps
10 reps
-
-
2
Glute-Ham Raise
4
12 reps
-
3
Sit Up
4
15 reps
-
4
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
-
5A
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Cardio
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
1
20 reps
10 reps
-
-
2
Glute-Ham Raise
4
12 reps
-
3
Sit Up
4
15 reps
-
4
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
-
5A
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Cardio
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
-
2
Glute-Ham Raise
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Sit Up
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
-
-
5A
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
4
20 reps
-
2
Glute-Ham Raise
1
1
2
15 reps
12 reps
10 reps
-
-
-
3
Sit Up
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
-
-
5A
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5B
Bicep Curl (Cable)
3
10 reps
-
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
1
1
1
1
1
20 reps
15 reps
10 reps
8 reps
4 reps
-
-
-
-
-
2
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
-
-
-
-
-
3
Sit Up
1
1
1
1
1
25 reps
12 reps
8 reps
6 reps
4 reps
-
-
-
-
-
4
Lying Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4 reps
RPE 8
-
-
-
-
5A
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5B
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Cardio
1
20 mins
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Squat (Bodyweight)
1 Set
1 Set
20 Reps
30 Reps
-
-
2
Lunge (Bodyweight)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
3
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
4
Squat to Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
-
5
Glute Kickback (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@7
-
6
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
-
7
Cardio
1 Set
20 mins
@6
Day 2
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
-
-
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
-
4
TRX Row
1 Set
2 Sets
8 Reps
8 Reps
@7
-
5A
Chest Press (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@7
-
5B
Front Raise
1 Set
2 Sets
12 Reps
12 Reps
@7
-
6A
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
6B
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
7
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
Day 3
1
Lying Leg Raise
3 Sets
20 Reps
-
2
Glute-Ham Raise
2 Sets
1 Set
12 Reps
15 Reps
-
-
3
Sit Up
2 Sets
2 Sets
1 Set
10 Reps
15 Reps
20 Reps
-
-
-
4
Lying Leg Curl
4 Sets
15 Reps
-
5A
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
5B
Bicep Curl (Cable)
3 Sets
12 Reps
-
6
Cardio
1 Set
20 mins
-