girl body

by Youcef Chi
8 athletes joined

Program Description

You become bigger

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 19, 2024 01:54
  • Last Edited
    Jun 18, 2025 12:10

Summary

Transform your physique with the "girl body" program, a comprehensive 9-week journey designed for those ready to sculpt and strengthen. Committing just three days a week, you'll engage in a balanced mix of strength training exercises targeting your chest, back, arms, and core, using a variety of equipment including dumbbells and cables. Each session is crafted to maximize muscle engagement and promote growth, ensuring you build strength while enhancing your overall fitness. Get ready to embrace your power and achieve the body you’ve always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Seated Overhead Press (Dumbbell)
2
-
5
Tricep Rope Push Down (Cable)
2
-
6
Reverse Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Wide-Grip Row (Cable)
3
-
3
Face Pull
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Hammer Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
1
-
3
Glute Kickback (Cable)
3
-
4
Hip Thrust (Barbell)
3
-
5
Romanian Deadlift (Dumbbell)
3
-
6
Seated Calf Raise
3
-
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
-
4
Seated Overhead Press (Dumbbell)
2 Sets
-
5
Tricep Rope Push Down (Cable)
2 Sets
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Seated Wide-Grip Row (Cable)
3 Sets
-
3
Face Pull
2 Sets
-
4
Bicep Curl (Dumbbell)
2 Sets
-
5
Hammer Curl
2 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Extension
1 Set
-
3
Glute Kickback (Cable)
3 Sets
-
4
Hip Thrust (Barbell)
3 Sets
-
5
Romanian Deadlift (Dumbbell)
3 Sets
-
6
Seated Calf Raise
3 Sets
-