Program Description
Build muscle with this upper/lower workout for women. It combines lower rep ranges with higher rep ranges on both upper & lower days to maximize your results! Each week you should focus on increasing weight when appropriate in order to progress. For example, if you feel that you could do more than 6 reps with your working bench press weight, add 2.5-5lbs. If you feel you could do more than 12 reps with your goblet squat weight, add 2.5-5lbs. PICK A WEIGHT that is challenging, but not impossible, for the respective rep ranges. Include a warm-up and cool-down of your own choice before and after each session. And remember - YOU CAN DO THIS!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedAug 06, 2024 04:24
- Last EditedOct 28, 2024 01:24
To Start The Program
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2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Dumbbell Row
4
6 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Chin-Up (Bodyweight)
4
6 reps
-
5
Plank
1
1 mins
-
6
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Dumbbell Row
4
6 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Chin-Up (Bodyweight)
4
6 reps
-
5
Plank
1
1 mins
-
6
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Dumbbell Row
4
6 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Chin-Up (Bodyweight)
4
6 reps
-
5
Plank
1
1 mins
-
6
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Dumbbell Row
4
6 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Chin-Up (Bodyweight)
4
6 reps
-
5
Plank
1
1 mins
-
6
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Dumbbell Row
4
6 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Chin-Up (Bodyweight)
4
6 reps
-
5
Plank
1
1 mins
-
6
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Dumbbell Row
4
6 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Chin-Up (Bodyweight)
4
6 reps
-
5
Plank
1
1 mins
-
6
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Dumbbell Row
4
6 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Chin-Up (Bodyweight)
4
6 reps
-
5
Plank
1
1 mins
-
6
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Dumbbell Row
4
6 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Chin-Up (Bodyweight)
4
6 reps
-
5
Plank
1
1 mins
-
6
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Dumbbell Row
4
6 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Chin-Up (Bodyweight)
4
6 reps
-
5
Plank
1
1 mins
-
6
Hyperextension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Dumbbell Row
4
6 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Chin-Up (Bodyweight)
4
6 reps
-
5
Plank
1
1 mins
-
6
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Reverse Lunge (Dumbbell)
4
6 reps
-
4
Leg Press
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Reverse Lunge (Dumbbell)
4
6 reps
-
4
Leg Press
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Reverse Lunge (Dumbbell)
4
6 reps
-
4
Leg Press
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Reverse Lunge (Dumbbell)
4
6 reps
-
4
Leg Press
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Reverse Lunge (Dumbbell)
4
6 reps
-
4
Leg Press
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Reverse Lunge (Dumbbell)
4
6 reps
-
4
Leg Press
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Reverse Lunge (Dumbbell)
4
6 reps
-
4
Leg Press
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Reverse Lunge (Dumbbell)
4
6 reps
-
4
Leg Press
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Reverse Lunge (Dumbbell)
4
6 reps
-
4
Leg Press
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Reverse Lunge (Dumbbell)
4
6 reps
-
4
Leg Press
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Seated Overhead Press (Dumbbell)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Landmine Squat
3
12 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Landmine Squat
3
12 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Landmine Squat
3
12 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Landmine Squat
3
12 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Landmine Squat
3
12 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Landmine Squat
3
12 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Landmine Squat
3
12 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Landmine Squat
3
12 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Landmine Squat
3
12 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Landmine Squat
3
12 reps
-
5
Glute Bridge (Barbell)
3
12 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)4 Sets
6 Reps
-
2
Deadlift (Barbell)4 Sets
6 Reps
-
3
Reverse Lunge (Dumbbell)4 Sets
6 Reps
-
4
Leg Press4 Sets
6 Reps
-
5
Hip Thrust (Barbell)4 Sets
6 Reps
-
Day 1
1
Bench Press (Dumbbell)4 Sets
6 Reps
-
2
Dumbbell Row4 Sets
6 Reps
-
3
Overhead Press (Barbell)4 Sets
6 Reps
-
4
Chin-Up (Bodyweight)4 Sets
6 Reps
-
5
Plank1 Set
1 mins
-
6
Hyperextension3 Sets
12 Reps
-
Day 3
1
Walk1 Set
30 mins
-
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
2
Seated Row (Cable)3 Sets
12 Reps
-
3
Seated Overhead Press (Dumbbell)3 Sets
12 Reps
-
4
Lat Pulldown3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
6
Incline Tricep Extension (Dumbbell)3 Sets
12 Reps
-
7
Hanging Leg Raise3 Sets
15 Reps
-
Day 5
1
Goblet Squat3 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
4
Landmine Squat3 Sets
12 Reps
-
5
Glute Bridge (Barbell)3 Sets
12 Reps
-