Program Description
You become bigger
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedJun 19, 2024 01:54
- Last EditedJun 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!
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 Pulldown3 Sets
-
2
Seated Wide-Grip Row (Cable)3 Sets
-
3
Face Pull2 Sets
-
4
Bicep Curl (Dumbbell)2 Sets
-
5
Hammer Curl2 Sets
-
Day 3
1
Squat (Barbell)3 Sets
-
2
Leg Extension1 Set
-
3
Glute Kickback (Cable)3 Sets
-
4
Hip Thrust (Barbell)3 Sets
-
5
Romanian Deadlift (Dumbbell)3 Sets
-
6
Seated Calf Raise3 Sets
-