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Hero Lab 4 day split for the LADIES💪

by Kitty V.
6 athletes joined

Program Description

Alternating upper/Lower split 2 days on, 1 off, 2 on, 2 off (Mon, Tues, Thurs, Fri) is the easiest. Use reps in reserve to gauge intensity. You want to hit the prescribed reps with the last rep feeling like you could maybe do 2 more tops. Week 5 is deload. Drop all weight by 25% and focus on form for that week. Then restart program week 1

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 10, 2025 03:22
  • Last Edited
    Feb 15, 2025 04:34
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8
2
Dumbbell Row
3
6 reps
RPE 8
3
Incline Chest Press (Machine)
3
6 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Plank
3
1-2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8
2
Dumbbell Row
3
6 reps
RPE 8
3
Incline Chest Press (Machine)
3
6 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Plank
3
1-2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8
2
Dumbbell Row
3
6 reps
RPE 8
3
Incline Chest Press (Machine)
3
6 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Plank
3
1-2 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8
2
Dumbbell Row
3
6 reps
RPE 8
3
Incline Chest Press (Machine)
3
6 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Back Extension (Weighted)
3
6 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Hip Thrust (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Back Extension (Weighted)
3
6 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Hip Thrust (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Back Extension (Weighted)
3
6 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Hip Thrust (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Back Extension (Weighted)
3
6 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
6 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
5
Hip Thrust (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Bicep Curl (Cable)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Abs Crunch (Machine)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Abs Crunch (Machine)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Abs Crunch (Machine)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Abs Crunch (Machine)
4
12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Hack Squat
3 Sets
6 Reps
@8
2
Back Extension (Weighted)
3 Sets
6 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
6 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
5
Hip Thrust (Machine)
3 Sets
10 Reps
@8
Day 1
1
Chest Press (Machine)
3 Sets
6 Reps
@8
2
Dumbbell Row
3 Sets
6 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
6 Reps
@8
4
Lat Pulldown
3 Sets
8 Reps
@8
5
Plank
3 Sets
1-2 mins
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
2
Cable Low Row
3 Sets
12 Reps
@8
3
Seated Dip (Machine)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
2 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
Day 4
1
Goblet Squat
3 Sets
15 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Abs Crunch (Machine)
4 Sets
12 Reps
@9