girl body

by Youcef Chi

9 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
Sep 17, 2025 05:50

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!

Muscle Engagement

Front

Back

MuscleSet

Glutes

13.4%

Upper Back

8.9%

Hamstrings

8.7%

Biceps

8.4%

Chest

7.9%

Front Delts

7.6%

Abs

7.1%

Lats

7.1%

Triceps

6.6%

Quadriceps

Middle Delts

5.2%

Lower Back

3.9%

Calves

3.9%

Rear Delts

2.6%

Adductors

1.6%

Forearms

START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

Day 1

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Rope Push Down (Cable)

Reverse Abs Crunch (Bodyweight)

Day 1

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Rope Push Down (Cable)

Reverse Abs Crunch (Bodyweight)

Day 1

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Rope Push Down (Cable)

Reverse Abs Crunch (Bodyweight)

Day 1

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Rope Push Down (Cable)

Reverse Abs Crunch (Bodyweight)

Day 1

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Rope Push Down (Cable)

Reverse Abs Crunch (Bodyweight)

Day 1

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Rope Push Down (Cable)

Reverse Abs Crunch (Bodyweight)

Day 1

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Rope Push Down (Cable)

Reverse Abs Crunch (Bodyweight)

Day 1

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Rope Push Down (Cable)

Reverse Abs Crunch (Bodyweight)

Day 1

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Rope Push Down (Cable)

Reverse Abs Crunch (Bodyweight)

Day 2

Lat Pulldown

Seated Wide-Grip Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl

Day 2

Lat Pulldown

Seated Wide-Grip Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl

Day 2

Lat Pulldown

Seated Wide-Grip Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl

Day 2

Lat Pulldown

Seated Wide-Grip Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl

Day 2

Lat Pulldown

Seated Wide-Grip Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl

Day 2

Lat Pulldown

Seated Wide-Grip Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl

Day 2

Lat Pulldown

Seated Wide-Grip Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl

Day 2

Lat Pulldown

Seated Wide-Grip Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl

Day 2

Lat Pulldown

Seated Wide-Grip Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl

Day 3

Squat (Barbell)

Leg Extension

Glute Kickback (Cable)

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Seated Calf Raise

Day 3

Squat (Barbell)

Leg Extension

Glute Kickback (Cable)

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Seated Calf Raise

Day 3

Squat (Barbell)

Leg Extension

Glute Kickback (Cable)

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Seated Calf Raise

Day 3

Squat (Barbell)

Leg Extension

Glute Kickback (Cable)

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Seated Calf Raise

Day 3

Squat (Barbell)

Leg Extension

Glute Kickback (Cable)

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Seated Calf Raise

Day 3

Squat (Barbell)

Leg Extension

Glute Kickback (Cable)

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Seated Calf Raise

Day 3

Squat (Barbell)

Leg Extension

Glute Kickback (Cable)

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Seated Calf Raise

Day 3

Squat (Barbell)

Leg Extension

Glute Kickback (Cable)

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Seated Calf Raise

Day 3

Squat (Barbell)

Leg Extension

Glute Kickback (Cable)

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Seated Calf Raise

Day 1

Incline Bench Press (Dumbbell)

3 Sets

Chest Fly (Cable)

3 Sets

Lateral Raise (Dumbbell)

2 Sets

Seated Overhead Press (Dumbbell)

2 Sets

Tricep Rope Push Down (Cable)

2 Sets

Reverse Abs Crunch (Bodyweight)

3 Sets

Day 2

Lat Pulldown

3 Sets

Seated Wide-Grip Row (Cable)

3 Sets

Face Pull

2 Sets

Bicep Curl (Dumbbell)

2 Sets

Hammer Curl

2 Sets

Day 3

Squat (Barbell)

3 Sets

Leg Extension

1 Set

Glute Kickback (Cable)

3 Sets

Hip Thrust (Barbell)

3 Sets

Romanian Deadlift (Dumbbell)

3 Sets

Seated Calf Raise

3 Sets