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BoostcampPNG

Women’s program

by H B.
8 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
    Sep 04, 2024 10:54
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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