Program Description
This program aims at aiding women +40 who are not professional athletes to achieve goals for optimal health and longevity. It is based on Dr. Stacy Sims' science based approach, all backed by scientific literature, especially tailored to women's biology and performance.For practical reasons on this app, I made the program 4 weeks, but it would be ideal to run it for 12!It includes 2 SIT (sprint interval training) sessions per week using a treadmill, but please look into this online, as you can also use an assault bike, rower, etc. Also, I have put in 3 sets, but consider you should build up to 8. Post menopausal women, instead, should stick to 3 sets but do it 3-4 times per week. In regards to choosing your weights for each specific exercise, consider that we aim at lifting HEAVY. This means you need to use a weight that will allow you to do 6-8 reps with good form, max. If you can do 9, you need to increase your weight. Please make sure you research further, as there is nutritional advice and many other helpful pieces of info about how a +40 woman's biology works and how this affects her training routine when working towards optimal health and longevity. *Note: the app offers some exercises but please consider that you can do them using different techniques, tools, and machines. For example, I have put in Bicep Curls with the cable, but you can definitely do them with dumbbells or even the bar. Same goes for squats, RDL's, etc. Just focus on the muscle group and adequate weight. Happy training from Javiera! :-)
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4
weeks
Time Per Workout
60 minutes
Created
Mar 11, 2025 11:19
Last Edited
Mar 11, 2025 12:15
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK
1
WEEK
2
WEEK
3
WEEK
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
4
8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Single Leg Romanian Deadlift
3
8 reps
RPE 9
5
Step-Up (Weighted)
1
8 reps
RPE 9
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
8
Bicep Curl (Cable)
3
8 reps
RPE 10
9
Sprint
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
4
8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Single Leg Romanian Deadlift
3
8 reps
RPE 9
5
Step-Up (Weighted)
1
8 reps
RPE 9
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
8
Bicep Curl (Cable)
3
8 reps
RPE 10
9
Sprint
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
4
8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Single Leg Romanian Deadlift
3
8 reps
RPE 9
5
Step-Up (Weighted)
1
8 reps
RPE 9
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
8
Bicep Curl (Cable)
3
8 reps
RPE 10
9
Sprint
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Squat (Barbell)
4
8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Single Leg Romanian Deadlift
3
8 reps
RPE 9
5
Step-Up (Weighted)
1
8 reps
RPE 9
6
Bent Over Row (Dumbbell)
3
8 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
8
Bicep Curl (Cable)
3
8 reps
RPE 10
9
Sprint
3
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Front Raise
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Lying Rear Lateral Raise
3
8 reps
RPE 9
5
Bent Over Row (Dumbbell)
3
8 reps
RPE 9.5
6
Push Up
3
8 reps
RPE 10
7
Bicep Curl (Cable)
3
8 reps
RPE 10
8
Hip Abductor (Machine)
4
8 reps
RPE 10
9
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Front Raise
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Lying Rear Lateral Raise
3
8 reps
RPE 9
5
Bent Over Row (Dumbbell)
3
8 reps
RPE 9.5
6
Push Up
3
8 reps
RPE 10
7
Bicep Curl (Cable)
3
8 reps
RPE 10
8
Hip Abductor (Machine)
4
8 reps
RPE 10
9
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Front Raise
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Lying Rear Lateral Raise
3
8 reps
RPE 9
5
Bent Over Row (Dumbbell)
3
8 reps
RPE 9.5
6
Push Up
3
8 reps
RPE 10
7
Bicep Curl (Cable)
3
8 reps
RPE 10
8
Hip Abductor (Machine)
4
8 reps
RPE 10
9
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Front Raise
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
Lying Rear Lateral Raise
3
8 reps
RPE 9
5
Bent Over Row (Dumbbell)
3
8 reps
RPE 9.5
6
Push Up
3
8 reps
RPE 10
7
Bicep Curl (Cable)
3
8 reps
RPE 10
8
Hip Abductor (Machine)
4
8 reps
RPE 10
9
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Glute Kickback (Cable)
6
8 reps
RPE 9.5
3
Glute Kickback (Cable)
6
8 reps
RPE 9.5
4
Glute Kickback (Cable)
6
8 reps
RPE 9.5
5
Pull Through (Cable)
6
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9.5
7
Hip Abductor (Machine)
4
8 reps
RPE 10
8
Hip Adductor (Machine)
3
8 reps
RPE 10
9
Sprint
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Glute Kickback (Cable)
6
8 reps
RPE 9.5
3
Glute Kickback (Cable)
6
8 reps
RPE 9.5
4
Glute Kickback (Cable)
6
8 reps
RPE 9.5
5
Pull Through (Cable)
6
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9.5
7
Hip Abductor (Machine)
4
8 reps
RPE 10
8
Hip Adductor (Machine)
3
8 reps
RPE 10
9
Sprint
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Glute Kickback (Cable)
6
8 reps
RPE 9.5
3
Glute Kickback (Cable)
6
8 reps
RPE 9.5
4
Glute Kickback (Cable)
6
8 reps
RPE 9.5
5
Pull Through (Cable)
6
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9.5
7
Hip Abductor (Machine)
4
8 reps
RPE 10
8
Hip Adductor (Machine)
3
8 reps
RPE 10
9
Sprint
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
2
Glute Kickback (Cable)
6
8 reps
RPE 9.5
3
Glute Kickback (Cable)
6
8 reps
RPE 9.5
4
Glute Kickback (Cable)
6
8 reps
RPE 9.5
5
Pull Through (Cable)
6
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9.5
7
Hip Abductor (Machine)
4
8 reps
RPE 10
8
Hip Adductor (Machine)
3
8 reps
RPE 10
9
Sprint
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Hip Thrust (Machine)
4
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 9.5
4
Pull Through (Cable)
3
8 reps
RPE 10
5
Pull Apart (Cable)
3
8 reps
RPE 9.5
6
Bicep Curl (Cable)
4
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9.5
8
Hip Abductor (Machine)
4
8 reps
RPE 10
9
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Hip Thrust (Machine)
4
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 9.5
4
Pull Through (Cable)
3
8 reps
RPE 10
5
Pull Apart (Cable)
3
8 reps
RPE 9.5
6
Bicep Curl (Cable)
4
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9.5
8
Hip Abductor (Machine)
4
8 reps
RPE 10
9
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Hip Thrust (Machine)
4
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 9.5
4
Pull Through (Cable)
3
8 reps
RPE 10
5
Pull Apart (Cable)
3
8 reps
RPE 9.5
6
Bicep Curl (Cable)
4
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9.5
8
Hip Abductor (Machine)
4
8 reps
RPE 10
9
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6.5
2
Hip Thrust (Machine)
4
8 reps
RPE 10
3
Leg Curl
3
8 reps
RPE 9.5
4
Pull Through (Cable)
3
8 reps
RPE 10
5
Pull Apart (Cable)
3
8 reps
RPE 9.5
6
Bicep Curl (Cable)
4
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9.5
8
Hip Abductor (Machine)
4
8 reps
RPE 10
9
Hip Adductor (Machine)
3
8 reps
RPE 10
Week
1
1 / 4 Weeks
Day 4
1
Walk
1 Set
20 mins
@6.5
2
Hip Thrust (Machine)
4 Sets
8 Reps
@10
3
Leg Curl
3 Sets
8 Reps
@9.5
4
Pull Through (Cable)
3 Sets
8 Reps
@10
5
Pull Apart (Cable)
3 Sets
8 Reps
@9.5
6
Bicep Curl (Cable)
4 Sets
8 Reps
@10
7
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@9.5
8
Hip Abductor (Machine)
4 Sets
8 Reps
@10
9
Hip Adductor (Machine)
3 Sets
8 Reps
@10
Day 2
1
Walk
1 Set
20 mins
-
2
Front Raise
3 Sets
8 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
4
Lying Rear Lateral Raise
3 Sets
8 Reps
@9
5
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@9.5
6
Push Up
3 Sets
8 Reps
@10
7
Bicep Curl (Cable)
3 Sets
8 Reps
@10
8
Hip Abductor (Machine)
4 Sets
8 Reps
@10
9
Hip Adductor (Machine)
3 Sets
8 Reps
@10
Day 1
1
Walk
1 Set
20 mins
-
2
Squat (Barbell)
4 Sets
8 Reps
@9.5
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9
4
Single Leg Romanian Deadlift
3 Sets
8 Reps
@9
5
Step-Up (Weighted)
1 Set
8 Reps
@9
6
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
8
Bicep Curl (Cable)
3 Sets
8 Reps
@10
9
Sprint
3 Sets
0.5 mins
@10
Day 3
1
Walk
1 Set
20 mins
-
2
Glute Kickback (Cable)
6 Sets
8 Reps
@9.5
3
Glute Kickback (Cable)
6 Sets
8 Reps
@9.5
4
Glute Kickback (Cable)
6 Sets
8 Reps
@9.5
5
Pull Through (Cable)
6 Sets
8 Reps
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@9.5
7
Hip Abductor (Machine)
4 Sets
8 Reps
@10
8
Hip Adductor (Machine)
3 Sets
8 Reps
@10
9
Sprint
3 Sets
0.5 mins
@10
