AdvancedFree

Women workout

Filipemonteiro_pt· Mar 2024

53athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Advanced

Goal

Muscle

Equipment

Full Gym

Session length

120 min

Grow your fuckin glutes

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

11.8%

Quadriceps

11.6%

Upper Back

9.5%

Hamstrings

9.5%

Front Delts

8.4%

Biceps

8.1%

Lats

7.8%

Triceps

7.2%

Chest

6.5%

Middle Delts

5.3%

Abs

4.5%

Calves

4.2%

Lower Back

2.6%

Adductors

1.5%

Forearms

Rear Delts

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Seated Calf Raise	1	20–15 reps	@6.5
		1	20–15 reps	@8
		1	20–15 reps	@9
2	Squat (Paused)	1	12 reps	@6
		1	10 reps	@7
		1	8 reps	@8
		1	6 reps	@10
3	Hip Thrust (Barbell)	1	20 reps	@6.5
		1	12 reps	@8
		1	10 reps	@9
		1	8 reps	@10
Superset
4A	Leg Extension	1	20–18 reps	@8
		1	10–8 reps	@8
		1	8–6 reps	@10
		1	6–4 reps	@10
		1	800–800 reps	@8
4B	Sissy Squat	2	8–6 reps	@8
		1	8–6 reps	@10
		1	6–4 reps	@10
		1	800–800 reps	@10
5	Leg Curl	1	20 reps	@7
		1	15 reps	@8
		1	10 reps	@9
		1	20 reps	@10
6	Lying Leg Curl	1	20 reps	@8.5
		1	15 reps	@8
		1	10 reps	@9.5
		1	20 reps	@10
Superset
Superset

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	12–10 reps	@7
		1	8–6 reps	@9
		1	6–4 reps	@10
2	Bench Press (Barbell)	1	15–10 reps	@6.5
		1	6–8 reps	@8
		1	6–4 reps	@10
		1	15–10 reps	@8
3	Chest Fly (Machine)	1	1 min	@10
4	Arnold Press	1	12 reps	@8
		1	10 reps	@9
		1	6 reps	@10
5	Lateral Raise (Dumbbell)	1	10 reps	@7
		1	8 reps	@8
		1	6 reps	@10
6	Bar Skull Crusher	1	20–15 reps	@8.5
		1	15–12 reps	@9
		1	12–10 reps	@10
Superset
7A	Triceps Rope Above Head	1	12–10 reps	@8.5
		1	10–8 reps	@9
		1	8–6 reps	@10
7B	Tricep Pushdown (Cable)	1	12–10 reps	@8.5
		1	10–8 reps	@9
		1	8–6 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	12–10 reps	@8
		1	10–8 reps	@9
		1	8–6 reps	@10
2	Seated Row (Cable)	1	12–10 reps	@8
		1	10–8 reps	@8.5
		1	8–6 reps	@10
3	Pull-Up (Weighted)	3	AMRAP	—
4	Barbell Row	1	12–10 reps	@6.5
		1	10–8 reps	@8
		1	8–6 reps	@10
5	Hammer Curl	1	12–10 reps	@6.5
		1	10–8 reps	@8
		1	6–4 reps	@9
		1	12–10 reps	@10
6	Bicep Curl (Cable)	1	12–10 reps	@6.5
		1	10–8 reps	@8
		1	6–4 reps	@9.5
		1	12–10 reps	@10
7	Upright Row (Cable)	1	12–10 reps	@8
		1	10–8 reps	@8.5
		1	8–6 reps	@10
8	Hip Extension	1	15–12 reps	@7
		1	12–8 reps	@8
		1	8–6 reps	@8.5
		1	15–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Seated Calf Raise	1	15–10 reps	@6
		1	15–10 reps	@7
		1	15–10 reps	@7.5
2	Squat (Low Bar)	1	12–10 reps	@6.5
		1	10–8 reps	@8
		1	8–6 reps	@9
		1	12–10 reps	@10
3	Clean Deadlift	1	10 reps	@7
		1	8 reps	@8
		1	6 reps	@9
		1	4 reps	@9.5
4	Stiff Leg Deadlift	1	12–10 reps	@8
		1	10–8 reps	@8.5
		1	8–6 reps	@9.5
5	Bulgarian Split Squat (Dumbbell)	1	18–16 reps	@6.5
		1	16–14 reps	@8
		1	12–10 reps	@10
6	Hip Thrust (Barbell)	1	15 reps	@8
		1	12 reps	@8.5
		1	10 reps	@9.5
7	Standing Calf Raise	1	20–15 reps	@8
		1	20–15 reps	@9
		1	20–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	12–10 reps	@7
		1	10–8 reps	@9.5
		1	6–4 reps	@8.5
2	Bench Press (Paused)	1	10–8 reps	@8
		1	6–4 reps	@9
		1	4–2 reps	@10
3	Lateral Raise (Dumbbell)	1	12–10 reps	@8
		1	10–8 reps	@8.5
		1	8–6 reps	@9.5
4	Front Raise	1	12–10 reps	@8
		1	10–8 reps	@8.5
		1	8–6 reps	@9.5
5	Lat Pulldown	1	12–10 reps	@8
		1	10–8 reps	@8.5
		1	8–6 reps	@9
6	Pull-Up (Weighted)	3	AMRAP	—
7	Incline Curl (Dumbbell)	1	12–10 reps	@8
		1	10–8 reps	@9.5
		1	10–8 reps	@10

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Women workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Women workout is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Women workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android