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#BODYCOFFEENOTTEA

by Kaitlyn Kim

Program Description

Teenage Girl Core

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 23, 2025 03:25
  • Last Edited
    Jul 23, 2025 09:50

Summary

Unleash your potential with the #BODYCOFFEENOTTEA program, a dynamic 4-week training plan designed for those ready to elevate their fitness game. With five workouts each week, you'll target every major muscle group through a mix of strength training and cardio, ensuring balanced development and increased endurance. Expect to sculpt your arms, legs, chest, and core with a variety of exercises, from tricep pushdowns to Bulgarian split squats. Get ready to fuel your workouts and transform your physique—it's time to grind!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.6%
Hamstrings
11%
Triceps
9.1%
Chest
7.3%
Front Delts
7.3%
Upper Back
7.3%
Quadriceps
7.3%
Abs
7.3%
Lats
7.3%
Biceps
6.4%
Middle Delts
3.7%
Cardio
2.3%
Rear Delts
1.8%
Lower Back
1.8%
Abductors
1.8%
Stretching
1.8%
Forearms
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
2
Seated Tricep Extension
2
2
12 reps
10 reps
-
-
3
Cable Crossover
2
2
12 reps
10 reps
-
-
4
Face Pull
2
2
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
12 reps
10 reps
-
-
7
Stair Climber
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
2
Seated Tricep Extension
2
2
12 reps
10 reps
-
-
3
Face Pull
2
2
12 reps
10 reps
-
-
4
Lateral Raise (Cable)
2
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
2
2
12 reps
10 reps
-
-
6
Stair Climber
1
30 mins
-
7
Cable Crossover
2
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
2
Seated Tricep Extension
2
2
12 reps
10 reps
-
-
3
Face Pull
2
2
12 reps
10 reps
-
-
4
Lateral Raise (Cable)
2
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
2
2
12 reps
10 reps
-
-
6
Stair Climber
1
30 mins
-
7
Cable Crossover
2
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
2
12 reps
10 reps
-
-
2
Seated Tricep Extension
2
2
12 reps
10 reps
-
-
3
Face Pull
2
2
12 reps
10 reps
-
-
4
Lateral Raise (Cable)
2
2
12 reps
10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
2
2
12 reps
10 reps
-
-
6
Stair Climber
1
30 mins
-
7
Cable Crossover
2
2
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg RDLS
2
2
12 reps
10 reps
-
-
2
Bulgarian Split Squat (Barbell)
2
2
12 reps
10 reps
-
-
3
Hip Thrust (Machine)
2
2
12 reps
10 reps
-
-
4
Glute Kickback (Cable)
2
2
12 reps
10 reps
-
-
5
Leg Press (45 Degrees)
2
2
12 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg RDLS
2
2
12 reps
10 reps
-
-
2
Bulgarian Split Squat (Barbell)
2
2
12 reps
10 reps
-
-
3
Hip Thrust (Machine)
2
2
12 reps
10 reps
-
-
4
Glute Kickback (Cable)
2
2
12 reps
10 reps
-
-
5
Leg Press (45 Degrees)
2
2
12 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg RDLS
2
2
12 reps
10 reps
-
-
2
Bulgarian Split Squat (Barbell)
2
2
12 reps
10 reps
-
-
3
Hip Thrust (Machine)
2
2
12 reps
10 reps
-
-
4
Glute Kickback (Cable)
2
2
12 reps
10 reps
-
-
5
Leg Press (45 Degrees)
2
2
12 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg RDLS
2
2
12 reps
10 reps
-
-
2
Bulgarian Split Squat (Barbell)
2
2
12 reps
10 reps
-
-
3
Hip Thrust (Machine)
2
2
12 reps
10 reps
-
-
4
Glute Kickback (Cable)
2
2
12 reps
10 reps
-
-
5
Leg Press (45 Degrees)
2
2
12 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
12 reps
10 reps
-
-
2
Dumbbell Bench Pullover
2
2
12 reps
10 reps
-
-
3
Incline Chest Press (Machine)
2
2
12 reps
10 reps
-
-
4
Weighted Cocoon Passes
4
10 reps
-
5
Russian Twist (Dumbbell)
4
40 reps
-
6
Heel Taps
4
40 reps
-
7
Leg Lifts
4
10 reps
-
8
Knee Tucks
4
10 reps
-
9
Dead Bug
4
10 reps
-
10
Plank
4
1 mins
-
11
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
12 reps
10 reps
-
-
2
Dumbbell Bench Pullover
2
2
12 reps
10 reps
-
-
3
Incline Chest Press (Machine)
2
2
12 reps
10 reps
-
-
4
Weighted Cocoon Passes
4
10 reps
-
5
Russian Twist (Dumbbell)
4
40 reps
-
6
Heel Taps
4
40 reps
-
7
Leg Lifts
4
10 reps
-
8
Knee Tucks
4
10 reps
-
9
Dead Bug
4
10 reps
-
10
Plank
4
1 mins
-
11
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
12 reps
10 reps
-
-
2
Dumbbell Bench Pullover
2
2
12 reps
10 reps
-
-
3
Incline Chest Press (Machine)
2
2
12 reps
10 reps
-
-
4
Weighted Cocoon Passes
4
10 reps
-
5
Russian Twist (Dumbbell)
4
40 reps
-
6
Heel Taps
4
40 reps
-
7
Leg Lifts
4
10 reps
-
8
Knee Tucks
4
10 reps
-
9
Dead Bug
4
10 reps
-
10
Plank
4
1 mins
-
11
Stair Climber
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
12 reps
10 reps
-
-
2
Dumbbell Bench Pullover
2
2
12 reps
10 reps
-
-
3
Incline Chest Press (Machine)
2
2
12 reps
10 reps
-
-
4
Weighted Cocoon Passes
4
10 reps
-
5
Russian Twist (Dumbbell)
4
40 reps
-
6
Heel Taps
4
40 reps
-
7
Leg Lifts
4
10 reps
-
8
Knee Tucks
4
10 reps
-
9
Dead Bug
4
10 reps
-
10
Plank
4
1 mins
-
11
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
2
12 reps
10 reps
-
-
2
Hammer Curl (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Vertical Traction Machine
2
2
12 reps
10 reps
-
-
4
Lat Pulldown (Neutral Grip)
2
2
12 reps
10 reps
-
-
5
Bent Over Row (Dumbbell)
2
2
12 reps
10 reps
-
-
6
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
7
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
2
12 reps
10 reps
-
-
2
Hammer Curl (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Vertical Traction Machine
2
2
12 reps
10 reps
-
-
4
Lat Pulldown (Neutral Grip)
2
2
12 reps
10 reps
-
-
5
Bent Over Row (Dumbbell)
2
2
12 reps
10 reps
-
-
6
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
7
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
2
12 reps
10 reps
-
-
2
Hammer Curl (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Vertical Traction Machine
2
2
12 reps
10 reps
-
-
4
Lat Pulldown (Neutral Grip)
2
2
12 reps
10 reps
-
-
5
Bent Over Row (Dumbbell)
2
2
12 reps
10 reps
-
-
6
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
7
Stair Climber
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
2
12 reps
10 reps
-
-
2
Hammer Curl (Dumbbell)
2
2
12 reps
10 reps
-
-
3
Vertical Traction Machine
2
2
12 reps
10 reps
-
-
4
Lat Pulldown (Neutral Grip)
2
2
12 reps
10 reps
-
-
5
Bent Over Row (Dumbbell)
2
2
12 reps
10 reps
-
-
6
Seated Row (Cable)
2
2
12 reps
10 reps
-
-
7
Stair Climber
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg RDLS
2
2
12 reps
10 reps
-
-
2
Bulgarian Split Squat (Barbell)
2
2
12 reps
10 reps
-
-
3
Hip Thrust (Machine)
2
2
12 reps
10 reps
-
-
4
Glute Kickback (Cable)
2
2
12 reps
10 reps
-
-
5
Leg Press (45 Degrees)
2
2
12 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg RDLS
2
2
12 reps
10 reps
-
-
2
Bulgarian Split Squat (Barbell)
2
2
12 reps
10 reps
-
-
3
Hip Thrust (Machine)
2
2
12 reps
10 reps
-
-
4
Glute Kickback (Cable)
2
2
12 reps
10 reps
-
-
5
Leg Press (45 Degrees)
2
2
12 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg RDLS
2
2
12 reps
10 reps
-
-
2
Bulgarian Split Squat (Barbell)
2
2
12 reps
10 reps
-
-
3
Hip Thrust (Machine)
2
2
12 reps
10 reps
-
-
4
Glute Kickback (Cable)
2
2
12 reps
10 reps
-
-
5
Leg Press (45 Degrees)
2
2
12 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg RDLS
2
2
12 reps
10 reps
-
-
2
Bulgarian Split Squat (Barbell)
2
2
12 reps
10 reps
-
-
3
Hip Thrust (Machine)
2
2
12 reps
10 reps
-
-
4
Glute Kickback (Cable)
2
2
12 reps
10 reps
-
-
5
Leg Press (45 Degrees)
2
2
12 reps
10 reps
-
-
6
Treadmill
1
30 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
2
Seated Tricep Extension
2 Sets
2 Sets
12 Reps
10 Reps
-
-
3
Cable Crossover
2 Sets
2 Sets
12 Reps
10 Reps
-
-
4
Face Pull
2 Sets
2 Sets
12 Reps
10 Reps
-
-
5
Lateral Raise (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
7
Stair Climber
1 Set
30 mins
-
Day 2
1
Single Leg RDLS
2 Sets
2 Sets
12 Reps
10 Reps
-
-
2
Bulgarian Split Squat (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
3
Hip Thrust (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
4
Glute Kickback (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
5
Leg Press (45 Degrees)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
6
Treadmill
1 Set
30 mins
-
Day 3
1
Bench Press (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
2
Dumbbell Bench Pullover
2 Sets
2 Sets
12 Reps
10 Reps
-
-
3
Incline Chest Press (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
4
Weighted Cocoon Passes
4 Sets
10 Reps
-
5
Russian Twist (Dumbbell)
4 Sets
40 Reps
-
6
Heel Taps
4 Sets
40 Reps
-
7
Leg Lifts
4 Sets
10 Reps
-
8
Knee Tucks
4 Sets
10 Reps
-
9
Dead Bug
4 Sets
10 Reps
-
10
Plank
4 Sets
1 mins
-
11
Stair Climber
1 Set
30 mins
-
Day 4
1
Bicep Curl (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
2
Hammer Curl (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
3
Vertical Traction Machine
2 Sets
2 Sets
12 Reps
10 Reps
-
-
4
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
5
Bent Over Row (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
6
Seated Row (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
7
Stair Climber
1 Set
30 mins
-
Day 5
1
Single Leg RDLS
2 Sets
2 Sets
12 Reps
10 Reps
-
-
2
Bulgarian Split Squat (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
3
Hip Thrust (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
4
Glute Kickback (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
5
Leg Press (45 Degrees)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
6
Treadmill
1 Set
30 mins
-