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Get your girl in the Gym II

by h3n0ck

Program Description

This program is for those that have a solid experience in the gym and want to take their physique to the next level. This program focuses on the lower body and the back with some shoulder work.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 09, 2025 06:30
  • Last Edited
    Nov 09, 2025 06:34
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.3%
Hamstrings
13.4%
Upper Back
13.4%
Lats
10.7%
Quadriceps
9.7%
Lower Back
9%
Biceps
8.3%
Abs
5.5%
Rear Delts
3.4%
Middle Delts
3.4%
Front Delts
2.1%
Forearms
0.7%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Glute Kickback (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
2
10-12 reps
-
3
Face Pull
2
12-15 reps
-
4
Hammer Curl
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
Hip Thrust (Barbell)
2
12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Knee Raise (Captain's Chair)
1
15-20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
4
Glute Kickback (Cable)
1 Set
15-20 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
-
2
Seated Row (Cable)
2 Sets
10-12 Reps
-
3
Face Pull
2 Sets
12-15 Reps
-
4
Hammer Curl
2 Sets
10-12 Reps
-
Day 3
1
Front Squat (Barbell)
3 Sets
8-12 Reps
-
2
Dumbbell Row
2 Sets
8-12 Reps
-
3
Hip Thrust (Barbell)
2 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
5
Knee Raise (Captain's Chair)
1 Set
15-20 Reps
-