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Women’s 4 Day Upper Strength/Lower Hypertrophy

by Ellie Ferrell
18 athletes joined

Program Description

Introducing my Women’s 4-Day Glute-Focused Upper/Lower Hypertrophy Program—designed for those looking to build strong, sculpted muscles while enhancing an hourglass figure. This program strategically combines intense lower-body glute workouts with balanced upper-body training, emphasizing muscle growth and symmetry. Perfect for women aiming to enhance their curves, especially in the glutes, while maintaining overall strength and balance. For best results, this program is ideal when paired with a caloric surplus, ensuring your body has the fuel needed to grow and shape those muscles. Whether you’re looking to boost your strength or create a more defined silhouette, this program is your path to achieving some serious gains.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 28, 2024 01:06
  • Last Edited
    Dec 27, 2024 10:02
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Hip Abductor (Machine)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
-
2
Sumo Deadlift (Barbell)
3
6-10 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Single Leg Hip Thrust
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
-
2
Sumo Deadlift (Barbell)
3
6-10 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Single Leg Hip Thrust
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
-
2
Sumo Deadlift (Barbell)
3
6-10 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Single Leg Hip Thrust
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
-
2
Sumo Deadlift (Barbell)
3
6-10 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Single Leg Hip Thrust
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
-
2
Sumo Deadlift (Barbell)
3
6-10 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Single Leg Hip Thrust
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
-
2
Sumo Deadlift (Barbell)
3
6-10 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Single Leg Hip Thrust
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
-
2
Sumo Deadlift (Barbell)
3
6-10 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Single Leg Hip Thrust
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
-
2
Sumo Deadlift (Barbell)
3
6-10 reps
-
3
Reverse Lunge (Barbell)
3
8-12 reps
-
4
Hyperextension
3
8-12 reps
-
5
Single Leg Hip Thrust
3
10-15 reps
-
6
Leg Curl
3
10-15 reps
-
7
Glute Kickback (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Chin-Up (Assisted)
4
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Face Pull
2
10-15 reps
-
5
Skull Crusher
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hollow Hold
3
1 mins
-
8
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Chin-Up (Assisted)
4
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Face Pull
2
10-15 reps
-
5
Skull Crusher
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hollow Hold
3
1 mins
-
8
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Chin-Up (Assisted)
4
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Face Pull
2
10-15 reps
-
5
Skull Crusher
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hollow Hold
3
1 mins
-
8
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Chin-Up (Assisted)
4
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Face Pull
2
10-15 reps
-
5
Skull Crusher
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hollow Hold
3
1 mins
-
8
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Chin-Up (Assisted)
4
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Face Pull
2
10-15 reps
-
5
Skull Crusher
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hollow Hold
3
1 mins
-
8
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Chin-Up (Assisted)
4
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Face Pull
2
10-15 reps
-
5
Skull Crusher
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hollow Hold
3
1 mins
-
8
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Chin-Up (Assisted)
4
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Face Pull
2
10-15 reps
-
5
Skull Crusher
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hollow Hold
3
1 mins
-
8
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
2
8-12 reps
-
2
Chin-Up (Assisted)
4
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Face Pull
2
10-15 reps
-
5
Skull Crusher
3
8-12 reps
-
6
Bicep Curl (Cable)
3
10-15 reps
-
7
Hollow Hold
3
1 mins
-
8
Abs Crunch (Bodyweight)
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Machine)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
2 Sets
12-20 Reps
-
Day 2
1
Bench Press (Dumbbell)
4 Sets
6-10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
4
Single Arm Iso Row
2 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
2 Sets
1 Set
8-12 Reps
8-15 Reps
-
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
-
Day 3
1
Plank
1 Set
1-2 mins
-
2
Sumo Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Reverse Lunge (Barbell)
3 Sets
8-12 Reps
-
4
Hyperextension
3 Sets
8-12 Reps
-
5
Single Leg Hip Thrust
3 Sets
10-15 Reps
-
6
Leg Curl
3 Sets
10-15 Reps
-
7
Glute Kickback (Cable)
2 Sets
12-20 Reps
-
Day 4
1
Overhead Press (Dumbbell)
2 Sets
8-12 Reps
-
2
Chin-Up (Assisted)
4 Sets
AMRAP
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Face Pull
2 Sets
10-15 Reps
-
5
Skull Crusher
3 Sets
8-12 Reps
-
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
7
Hollow Hold
3 Sets
1 mins
-
8
Abs Crunch (Bodyweight)
3 Sets
15-20 Reps
-