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BoostcampPNG

Lower/Upper for Women

by Kikito L.
2 athletes joined

Program Description

Fullbody hypertrophy with lower body emphasis

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2024 09:41
  • Last Edited
    Oct 10, 2024 12:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Goblet Squat
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Lying Leg Raise
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Goblet Squat
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Lying Leg Raise
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Goblet Squat
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Lying Leg Raise
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Goblet Squat
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Lying Leg Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Underhand Row
4
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
10-15 reps
-
3B
Overhead Tricep Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Underhand Row
4
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
10-15 reps
-
3B
Overhead Tricep Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Underhand Row
4
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
10-15 reps
-
3B
Overhead Tricep Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Underhand Row
4
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
10-15 reps
-
3B
Overhead Tricep Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
2
Sissy Squat
3
5-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Weighted)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
2
Sissy Squat
3
5-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Weighted)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
2
Sissy Squat
3
5-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Weighted)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
2
Sissy Squat
3
5-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Weighted)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
5-12 reps
-
1B
Barbell Row
4
6-10 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
3A
Overhead Tricep Extension
3
6-10 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
5-12 reps
-
1B
Barbell Row
4
6-10 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
3A
Overhead Tricep Extension
3
6-10 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
5-12 reps
-
1B
Barbell Row
4
6-10 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
3A
Overhead Tricep Extension
3
6-10 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
5-12 reps
-
1B
Barbell Row
4
6-10 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
3A
Overhead Tricep Extension
3
6-10 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Lunge (Barbell)
3 Sets
6-10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-
4
Goblet Squat
3 Sets
10-15 Reps
-
5A
Standing Calf Raise
3 Sets
8-15 Reps
-
5B
Lying Leg Raise
3 Sets
8-15 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2A
Underhand Row
4 Sets
8-12 Reps
-
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
3A
Bicep Curl (Barbell)
3 Sets
10-15 Reps
-
3B
Overhead Tricep Extension
3 Sets
10-15 Reps
-
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
-
2
Sissy Squat
3 Sets
5-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-
5A
Standing Calf Raise
3 Sets
8-15 Reps
-
5B
Abs Crunch (Weighted)
3 Sets
8-15 Reps
-
Day 4
1A
Push Up
3 Sets
5-12 Reps
-
1B
Barbell Row
4 Sets
6-10 Reps
-
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2B
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
-
3A
Overhead Tricep Extension
3 Sets
6-10 Reps
-
3B
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-