Program Description
Weight training specially designed for females
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout110 minutes
- CreatedSep 21, 2024 09:47
- Last EditedFeb 15, 2025 05:50
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
8 reps
RPE 7
2
Face Pull
3
15 reps
RPE 7
3
Good Morning
4
6 reps
RPE 7
4
Front Raise
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
8 reps
RPE 7
2
Face Pull
3
15 reps
RPE 7
3
Good Morning
4
6 reps
RPE 7
4
Front Raise
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
8 reps
RPE 7
2
Face Pull
3
15 reps
RPE 7
3
Good Morning
4
6 reps
RPE 7
4
Front Raise
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
8 reps
RPE 7
2
Face Pull
3
15 reps
RPE 7
3
Good Morning
4
6 reps
RPE 7
4
Front Raise
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
5
8 reps
RPE 7
2
Face Pull
3
15 reps
RPE 7
3
Good Morning
4
6 reps
RPE 7
4
Front Raise
4
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
Bicep Curl (Barbell)
3
7 reps
RPE 6.5
3
Wrist Curls
3
5 reps
RPE 6
4
V-Up
3
10 reps
RPE 6
5
Windshield Wipers
3
8 reps
RPE 6
6
Knee Raise (Captain's Chair)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
Bicep Curl (Barbell)
3
7 reps
RPE 6.5
3
Wrist Curls
3
5 reps
RPE 6
4
V-Up
3
10 reps
RPE 6
5
Windshield Wipers
3
8 reps
RPE 6
6
Knee Raise (Captain's Chair)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
Bicep Curl (Barbell)
3
7 reps
RPE 6.5
3
Wrist Curls
3
5 reps
RPE 6
4
V-Up
3
10 reps
RPE 6
5
Windshield Wipers
3
8 reps
RPE 6
6
Knee Raise (Captain's Chair)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
Bicep Curl (Barbell)
3
7 reps
RPE 6.5
3
Wrist Curls
3
5 reps
RPE 6
4
V-Up
3
10 reps
RPE 6
5
Windshield Wipers
3
8 reps
RPE 6
6
Knee Raise (Captain's Chair)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
Bicep Curl (Barbell)
3
7 reps
RPE 6.5
3
Wrist Curls
3
5 reps
RPE 6
4
V-Up
3
10 reps
RPE 6
5
Windshield Wipers
3
8 reps
RPE 6
6
Knee Raise (Captain's Chair)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
4
8 reps
6 reps
RPE 7
RPE 7
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
4
8 reps
6 reps
RPE 7
RPE 7
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
4
8 reps
6 reps
RPE 7
RPE 7
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
4
8 reps
6 reps
RPE 7
RPE 7
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 6
3
Bent Over Row (Dumbbell)
3
4
8 reps
6 reps
RPE 7
RPE 7
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
11 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Hanging Toes To Bar
3
8 reps
RPE 6
4
Front Squat (Paused)
3
12 reps
RPE 6.5
5
Seated Calf Raise
3
10 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Hip Thrust (Barbell)4 Sets
11 Reps
@7
2
Squat (Barbell)3 Sets
8 Reps
@8.5
3
Hanging Toes To Bar3 Sets
8 Reps
@6
4
Front Squat (Paused)3 Sets
12 Reps
@6.5
5
Seated Calf Raise3 Sets
10 Reps
@7
Day 2
1
Lat Pulldown (Neutral Grip)5 Sets
8 Reps
@7
2
Face Pull3 Sets
15 Reps
@7
3
Good Morning4 Sets
6 Reps
@7
4
Front Raise4 Sets
10 Reps
@7
5
Lateral Raise (Cable)3 Sets
15 Reps
@7
6
Rear Delt Fly (Cable)3 Sets
15 Reps
@7
Day 3
1
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@8
@9
@10
@10
@9
@8
@7
@6
2
Bicep Curl (Barbell)3 Sets
7 Reps
@6.5
3
Wrist Curls3 Sets
5 Reps
@6
4
V-Up3 Sets
10 Reps
@6
5
Windshield Wipers3 Sets
8 Reps
@6
6
Knee Raise (Captain's Chair)3 Sets
10 Reps
@6
Day 4
1
Deadlift (Barbell)5 Sets
5 Reps
@8
2
Pull-Up (Weighted)3 Sets
6 Reps
@6
3
Bent Over Row (Dumbbell)3 Sets
4 Sets
8 Reps
6 Reps
@7
@7
4
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
@7
Day 5
1
Hip Thrust (Barbell)4 Sets
11 Reps
@7
2
Squat (Barbell)3 Sets
8 Reps
@8.5
3
Hanging Toes To Bar3 Sets
8 Reps
@6
4
Front Squat (Paused)3 Sets
12 Reps
@6.5
5
Seated Calf Raise3 Sets
10 Reps
@7