logo
BoostcampPNG

Muscle & Strength Modified Women's Workout

by Brittany McAbee

Program Description

basics

Program Overview

  • Level
    Beginner
  • Goal
    Muscle, Strength, Women's
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2026 03:43
  • Last Edited
    Apr 06, 2026 04:07
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.3%
Hamstrings
16.7%
Quadriceps
13.2%
Triceps
7.5%
Biceps
6.3%
Abs
5.7%
Lats
5.7%
Upper Back
5.7%
Chest
5.7%
Front Delts
4.9%
Lower Back
4.3%
Adductors
3.2%
Forearms
1.7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Single Leg Press
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
6-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Single Leg Press
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
6-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Single Leg Press
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
6-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Single Leg Press
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
6-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Single Leg Press
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
6-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Single Leg Press
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
6-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Single Leg Press
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
6-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Single Leg Press
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
6-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Single Leg Press
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
6-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Single Leg Press
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
6-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Single Leg Press
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
6-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
12-15 reps
-
3
Single Leg Press
3
12-15 reps
-
4
Hip Thrust (Barbell)
3
6-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
2
Bent Over Row (Dumbbell)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bench Press (Dumbbell)
4
6-12 reps
-
9
Incline Bench Press (Dumbbell)
3
12-15 reps
-
10
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
2
Bent Over Row (Dumbbell)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bench Press (Dumbbell)
4
6-12 reps
-
9
Incline Bench Press (Dumbbell)
3
12-15 reps
-
10
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
2
Bent Over Row (Dumbbell)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bench Press (Dumbbell)
4
6-12 reps
-
9
Incline Bench Press (Dumbbell)
3
12-15 reps
-
10
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
2
Bent Over Row (Dumbbell)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bench Press (Dumbbell)
4
6-12 reps
-
9
Incline Bench Press (Dumbbell)
3
12-15 reps
-
10
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
2
Bent Over Row (Dumbbell)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bench Press (Dumbbell)
4
6-12 reps
-
9
Incline Bench Press (Dumbbell)
3
12-15 reps
-
10
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
2
Bent Over Row (Dumbbell)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bench Press (Dumbbell)
4
6-12 reps
-
9
Incline Bench Press (Dumbbell)
3
12-15 reps
-
10
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
2
Bent Over Row (Dumbbell)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bench Press (Dumbbell)
4
6-12 reps
-
9
Incline Bench Press (Dumbbell)
3
12-15 reps
-
10
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
2
Bent Over Row (Dumbbell)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bench Press (Dumbbell)
4
6-12 reps
-
9
Incline Bench Press (Dumbbell)
3
12-15 reps
-
10
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
2
Bent Over Row (Dumbbell)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bench Press (Dumbbell)
4
6-12 reps
-
9
Incline Bench Press (Dumbbell)
3
12-15 reps
-
10
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
2
Bent Over Row (Dumbbell)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bench Press (Dumbbell)
4
6-12 reps
-
9
Incline Bench Press (Dumbbell)
3
12-15 reps
-
10
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
2
Bent Over Row (Dumbbell)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bench Press (Dumbbell)
4
6-12 reps
-
9
Incline Bench Press (Dumbbell)
3
12-15 reps
-
10
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-12 reps
-
2
Bent Over Row (Dumbbell)
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Bench Press (Dumbbell)
4
6-12 reps
-
9
Incline Bench Press (Dumbbell)
3
12-15 reps
-
10
Chest Fly (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-12 reps
-
2
Sumo Squat
3
6-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Stiff Leg Deadlift
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Good Morning
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-12 reps
-
2
Sumo Squat
3
6-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Stiff Leg Deadlift
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Good Morning
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-12 reps
-
2
Sumo Squat
3
6-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Stiff Leg Deadlift
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Good Morning
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-12 reps
-
2
Sumo Squat
3
6-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Stiff Leg Deadlift
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Good Morning
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-12 reps
-
2
Sumo Squat
3
6-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Stiff Leg Deadlift
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Good Morning
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-12 reps
-
2
Sumo Squat
3
6-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Stiff Leg Deadlift
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Good Morning
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-12 reps
-
2
Sumo Squat
3
6-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Stiff Leg Deadlift
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Good Morning
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-12 reps
-
2
Sumo Squat
3
6-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Stiff Leg Deadlift
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Good Morning
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-12 reps
-
2
Sumo Squat
3
6-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Stiff Leg Deadlift
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Good Morning
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-12 reps
-
2
Sumo Squat
3
6-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Stiff Leg Deadlift
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Good Morning
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-12 reps
-
2
Sumo Squat
3
6-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Stiff Leg Deadlift
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Good Morning
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6-12 reps
-
2
Sumo Squat
3
6-12 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Stiff Leg Deadlift
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Good Morning
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
2
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Single Leg Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
9
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
10
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
-
2
Sumo Squat
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Glute Kickback (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Good Morning
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-