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BoostcampPNG

Women’s program

by H B.
20 athletes joined

Program Description

This is a hypertrophy program designed for women. The program is based upon Natural Hypertrophy’s women’s program. Emphasize glutes during exercises when possible.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 01, 2024 03:14
  • Last Edited
    Jun 18, 2025 09:11

Summary

Transform your fitness journey with this comprehensive 12-week program designed specifically for women. Committing to just three days a week, you'll engage in a balanced mix of strength training and cardio, focusing on key muscle groups to build strength and enhance endurance. Each workout incorporates effective exercises like the Romanian Deadlift and Hip Thrust, ensuring you maximize your results while keeping your routine fresh and challenging. Get ready to empower yourself and achieve your fitness goals with a program tailored for real results!
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
3A
Push Up (Knees)
3
AMRAP
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4A
Decline Crunch
4
AMRAP
-
4B
Seated Calf Raise
4
10-15 reps
-
5
Run
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
3A
Push Up (Knees)
3
AMRAP
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4A
Decline Crunch
4
AMRAP
-
4B
Seated Calf Raise
4
10-15 reps
-
5
Run
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
3A
Push Up (Knees)
3
AMRAP
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4A
Decline Crunch
4
AMRAP
-
4B
Seated Calf Raise
4
10-15 reps
-
5
Run
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
3A
Push Up (Knees)
3
AMRAP
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4A
Decline Crunch
4
AMRAP
-
4B
Seated Calf Raise
4
10-15 reps
-
5
Run
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
3A
Push Up (Knees)
3
AMRAP
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4A
Decline Crunch
4
AMRAP
-
4B
Seated Calf Raise
4
10-15 reps
-
5
Run
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
3A
Push Up (Knees)
3
AMRAP
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4A
Decline Crunch
4
AMRAP
-
4B
Seated Calf Raise
4
10-15 reps
-
5
Run
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
3A
Push Up (Knees)
3
AMRAP
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4A
Decline Crunch
4
AMRAP
-
4B
Seated Calf Raise
4
10-15 reps
-
5
Run
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
3A
Push Up (Knees)
3
AMRAP
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4A
Decline Crunch
4
AMRAP
-
4B
Seated Calf Raise
4
10-15 reps
-
5
Run
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
3A
Push Up (Knees)
3
AMRAP
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4A
Decline Crunch
4
AMRAP
-
4B
Seated Calf Raise
4
10-15 reps
-
5
Run
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
3A
Push Up (Knees)
3
AMRAP
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4A
Decline Crunch
4
AMRAP
-
4B
Seated Calf Raise
4
10-15 reps
-
5
Run
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
3A
Push Up (Knees)
3
AMRAP
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4A
Decline Crunch
4
AMRAP
-
4B
Seated Calf Raise
4
10-15 reps
-
5
Run
1
5-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
-
3A
Push Up (Knees)
3
AMRAP
-
3B
Bicep Curl (Machine)
3
8-12 reps
-
4A
Decline Crunch
4
AMRAP
-
4B
Seated Calf Raise
4
10-15 reps
-
5
Run
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Rear Delt Fly (Dumbbell)
4
-
-
3A
Hip Thrust (Barbell)
4
8-12 reps
-
3B
Chest Fly (Machine)
3
10-15 reps
-
4
Run
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Rear Delt Fly (Dumbbell)
4
-
-
3A
Hip Thrust (Barbell)
4
8-12 reps
-
3B
Chest Fly (Machine)
3
10-15 reps
-
4
Run
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Rear Delt Fly (Dumbbell)
4
-
-
3A
Hip Thrust (Barbell)
4
8-12 reps
-
3B
Chest Fly (Machine)
3
10-15 reps
-
4
Run
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Rear Delt Fly (Dumbbell)
4
-
-
3A
Hip Thrust (Barbell)
4
8-12 reps
-
3B
Chest Fly (Machine)
3
10-15 reps
-
4
Run
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Rear Delt Fly (Dumbbell)
4
-
-
3A
Hip Thrust (Barbell)
4
8-12 reps
-
3B
Chest Fly (Machine)
3
10-15 reps
-
4
Run
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Rear Delt Fly (Dumbbell)
4
-
-
3A
Hip Thrust (Barbell)
4
8-12 reps
-
3B
Chest Fly (Machine)
3
10-15 reps
-
4
Run
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Rear Delt Fly (Dumbbell)
4
-
-
3A
Hip Thrust (Barbell)
4
8-12 reps
-
3B
Chest Fly (Machine)
3
10-15 reps
-
4
Run
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Rear Delt Fly (Dumbbell)
4
-
-
3A
Hip Thrust (Barbell)
4
8-12 reps
-
3B
Chest Fly (Machine)
3
10-15 reps
-
4
Run
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Rear Delt Fly (Dumbbell)
4
-
-
3A
Hip Thrust (Barbell)
4
8-12 reps
-
3B
Chest Fly (Machine)
3
10-15 reps
-
4
Run
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Rear Delt Fly (Dumbbell)
4
-
-
3A
Hip Thrust (Barbell)
4
8-12 reps
-
3B
Chest Fly (Machine)
3
10-15 reps
-
4
Run
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Rear Delt Fly (Dumbbell)
4
-
-
3A
Hip Thrust (Barbell)
4
8-12 reps
-
3B
Chest Fly (Machine)
3
10-15 reps
-
4
Run
1
5-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Rear Delt Fly (Dumbbell)
4
-
-
3A
Hip Thrust (Barbell)
4
8-12 reps
-
3B
Chest Fly (Machine)
3
10-15 reps
-
4
Run
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2A
Chest Supported Row (Machine)
3
8-12 reps
-
2B
Shoulder Press (Machine)
2
6-10 reps
-
3A
Hyperextension
4
10-12 reps
-
3B
Seated Calf Raise
4
12-15 reps
-
4
Run
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2A
Chest Supported Row (Machine)
3
8-12 reps
-
2B
Shoulder Press (Machine)
2
6-10 reps
-
3A
Hyperextension
4
10-12 reps
-
3B
Seated Calf Raise
4
12-15 reps
-
4
Run
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2A
Chest Supported Row (Machine)
3
8-12 reps
-
2B
Shoulder Press (Machine)
2
6-10 reps
-
3A
Hyperextension
4
10-12 reps
-
3B
Seated Calf Raise
4
12-15 reps
-
4
Run
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2A
Chest Supported Row (Machine)
3
8-12 reps
-
2B
Shoulder Press (Machine)
2
6-10 reps
-
3A
Hyperextension
4
10-12 reps
-
3B
Seated Calf Raise
4
12-15 reps
-
4
Run
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2A
Chest Supported Row (Machine)
3
8-12 reps
-
2B
Shoulder Press (Machine)
2
6-10 reps
-
3A
Hyperextension
4
10-12 reps
-
3B
Seated Calf Raise
4
12-15 reps
-
4
Run
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2A
Chest Supported Row (Machine)
3
8-12 reps
-
2B
Shoulder Press (Machine)
2
6-10 reps
-
3A
Hyperextension
4
10-12 reps
-
3B
Seated Calf Raise
4
12-15 reps
-
4
Run
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2A
Chest Supported Row (Machine)
3
8-12 reps
-
2B
Shoulder Press (Machine)
2
6-10 reps
-
3A
Hyperextension
4
10-12 reps
-
3B
Seated Calf Raise
4
12-15 reps
-
4
Run
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2A
Chest Supported Row (Machine)
3
8-12 reps
-
2B
Shoulder Press (Machine)
2
6-10 reps
-
3A
Hyperextension
4
10-12 reps
-
3B
Seated Calf Raise
4
12-15 reps
-
4
Run
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2A
Chest Supported Row (Machine)
3
8-12 reps
-
2B
Shoulder Press (Machine)
2
6-10 reps
-
3A
Hyperextension
4
10-12 reps
-
3B
Seated Calf Raise
4
12-15 reps
-
4
Run
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2A
Chest Supported Row (Machine)
3
8-12 reps
-
2B
Shoulder Press (Machine)
2
6-10 reps
-
3A
Hyperextension
4
10-12 reps
-
3B
Seated Calf Raise
4
12-15 reps
-
4
Run
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2A
Chest Supported Row (Machine)
3
8-12 reps
-
2B
Shoulder Press (Machine)
2
6-10 reps
-
3A
Hyperextension
4
10-12 reps
-
3B
Seated Calf Raise
4
12-15 reps
-
4
Run
1
5-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
-
2A
Chest Supported Row (Machine)
3
8-12 reps
-
2B
Shoulder Press (Machine)
2
6-10 reps
-
3A
Hyperextension
4
10-12 reps
-
3B
Seated Calf Raise
4
12-15 reps
-
4
Run
1
5-15 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2A
Lat Pulldown
4 Sets
10-15 Reps
-
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
-
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
-
4
Run
1 Set
5-15 mins
-
Day 1
1
Hack Squat
4 Sets
6-10 Reps
-
3A
Push Up (Knees)
3 Sets
AMRAP
-
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
4A
Decline Crunch
4 Sets
AMRAP
-
4B
Seated Calf Raise
4 Sets
10-15 Reps
-
5
Run
1 Set
5-15 mins
-
Day 3
1
Hack Squat
3 Sets
6-8 Reps
-
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
-
3A
Hyperextension
4 Sets
10-12 Reps
-
3B
Seated Calf Raise
4 Sets
12-15 Reps
-
4
Run
1 Set
5-15 mins
-