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Women’s full body 3x per week

by Abby W.
2 athletes joined

Program Description

Unlock your strength with the Women’s Full Body 3x Per Week program! Over the course of 8 weeks, you’ll engage in 24 dynamic workouts designed to build muscle and improve overall fitness. Each session targets multiple muscle groups through a variety of exercises, including barbell squats, deadlifts, and pull-ups, ensuring a comprehensive approach to strength training. Commit to just three days a week and watch as your body transforms, gaining power and confidence with every rep!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2026 01:50
  • Last Edited
    Feb 03, 2026 02:25
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.3%
Hamstrings
13.9%
Quadriceps
12.6%
Abs
11.1%
Upper Back
8.1%
Lats
6.6%
Middle Delts
4.6%
Front Delts
4.6%
Lower Back
4.5%
Biceps
3.8%
Triceps
3.8%
Adductors
2.9%
Rear Delts
2.6%
Abductors
1.6%
Chest
0.8%
Stretching
0.8%
Forearms
0.3%
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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
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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 (Barbell)
2
4
10 reps
8 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Lying Rear Lateral Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Lying Rear Lateral Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Lying Rear Lateral Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Lying Rear Lateral Raise
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Romanian Deadlift (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Romanian Deadlift (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Romanian Deadlift (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
10 reps
8 reps
-
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Romanian Deadlift (Dumbbell)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
2
8 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Face Pull
3
12-15 reps
-
6
Glute Kickback (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Face Pull
3
12-15 reps
-
6
Glute Kickback (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Face Pull
3
12-15 reps
-
6
Glute Kickback (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
8 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Face Pull
3
12-15 reps
-
6
Glute Kickback (Cable)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Reverse Lunge (Dumbbell)
1
2
1212 reps
12 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Reverse Lunge (Dumbbell)
1
2
1212 reps
12 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Reverse Lunge (Dumbbell)
1
2
1212 reps
12 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6-8 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Reverse Lunge (Dumbbell)
1
2
1212 reps
12 reps
-
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Goblet Squat
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
18 reps
-
6
Dead Bug
3
15 reps
-
7
Ab Wheel
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Goblet Squat
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
18 reps
-
6
Dead Bug
3
15 reps
-
7
Ab Wheel
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Goblet Squat
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
18 reps
-
6
Dead Bug
3
15 reps
-
7
Ab Wheel
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
12 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Goblet Squat
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Hip Abductor (Machine)
3
18 reps
-
6
Dead Bug
3
15 reps
-
7
Ab Wheel
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Hip Thrust (Barbell)
6
10-15 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
8-10 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Hip Thrust (Barbell)
6
10-15 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
8-10 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Hip Thrust (Barbell)
6
10-15 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
8-10 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Hip Thrust (Barbell)
6
10-15 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bent Over Row (Dumbbell)
4
8-10 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
4 Sets
10 Reps
8 Reps
-
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Lying Rear Lateral Raise
2 Sets
20 Reps
-
Day 2
1
Deadlift (Barbell)
6 Sets
8 Reps
-
2
Bent Over Row (Dumbbell)
4 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
4
Single Leg Hip Thrust
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Glute Kickback (Cable)
2 Sets
20 Reps
-
Day 3
1
Hip Thrust (Barbell)
5 Sets
12 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Goblet Squat
3 Sets
15 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
3 Sets
18 Reps
-
6
Dead Bug
3 Sets
15 Reps
-
7
Ab Wheel
3 Sets
8 Reps
-