logo
BoostcampPNG

Female: upper/lower split

by
6 athletes joined

Program Description

Strength training: beginner to novice. No barbell. Female orientated, lower back-friendly

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 20, 2024 04:15
  • Last Edited
    Jan 01, 2025 12:28
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
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
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
-
2
Dumbbell Row
4 Sets
14 Reps
-
3
Push Up
4 Sets
7 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
6
Sit Up
2 Sets
16 Reps
-
Day 1
1
Leg Press
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
30 Reps
-
5
Lunge (Dumbbell)
2 Sets
24 Reps
-
6
Lying Side Lateral Raise
3 Sets
30 Reps
-
Day 3
1
Walk
1 Set
60 mins
-
Day 4
1
Leg Press
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
30 Reps
-
5
Lunge (Dumbbell)
2 Sets
24 Reps
-
6
Lying Side Lateral Raise
3 Sets
30 Reps
-
Day 5
1
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
-
2
Dumbbell Row
4 Sets
14 Reps
-
3
Push Up
4 Sets
7 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
6
Sit Up
2 Sets
16 Reps
-