Arleth's Bodybuilding (5 Day Split)
5 day women's bodybuilding split to build your glutes, core, and overall aesthetics
Overview
5 day women's bodybuilding split to build your glutes, core, and overall aesthetics
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 6–8 reps |
| 2 | Glute Med Kickback | 3 | 6–12 reps |
| 3 | Hip Extension | 3 | 6–12 reps |
| 4 | Step-Up (Weighted) | 3 | 6–12 reps |
| 5 | Calf Raise (Machine) | 3 | 6–12 reps |
| 6 | Plank | 1 | 1 min |
| 7 | Side Plank | 1 | 1 min |
| 8 | Dead Bug | 1 | 15 reps |
| 9 | Lying Leg Raise | 1 | 30 reps |
| 10 | Stair Climber | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 3–5 reps |
| Superset | |||
| 2A | Pull-Up (Assisted) | 3 | AMRAP |
| 2B | Dip (Assisted) | 3 | AMRAP |
| 3 | Bicep Curl (Dumbbell) | 3 | 6–12 reps |
| 4 | Bench Press (Smith Machine) | 3 | 6–12 reps |
| 5 | Lat Pulldown | 3 | 6–12 reps |
| 6 | Single Arm Row (Cable) | 3 | 6–12 reps |
| 7 | Overhead Press (Barbell) | 3 | 6–12 reps |
| 8 | Hanging Leg Raise | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 6–8 reps |
| 3 | Calf Raise (Machine) | 4 | 6–12 reps |
| 4 | Leg Extension | 4 | 6–12 reps |
| 5 | Leg Curl | 4 | 6–12 reps |
| 6 | Plank | 1 | 1 min |
| 7 | Side Plank | 1 | 1 min |
| 8 | Dead Bug | 1 | 15 reps |
| 9 | Lying Leg Raise | 1 | 30 reps |
| 10 | Stair Climber | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 3–5 reps |
| Superset | |||
| 2A | Pull-Up (Assisted) | 3 | AMRAP |
| 2B | Dip (Assisted) | 3 | AMRAP |
| 3 | Bicep Curl (Dumbbell) | 3 | 6–12 reps |
| 4 | Bench Press (Smith Machine) | 3 | 6–12 reps |
| 5 | Lat Pulldown | 3 | 6–12 reps |
| 6 | Single Arm Row (Cable) | 3 | 6–12 reps |
| 7 | Overhead Press (Barbell) | 3 | 6–12 reps |
| 8 | Hanging Leg Raise | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Step-Up (Weighted) | 4 | 6–8 reps |
| 2 | Glute Med Kickback | 4 | 6–12 reps |
| 3 | Hip Extension | 3 | 6–12 reps |
| 4 | Hip Abductor (Machine) | 3 | 6–12 reps |
| 5 | Calf Raise (Machine) | 3 | 6–12 reps |
| 6 | Decline Crunch | 4 | AMRAP |
| 7 | Stair Climber | 1 | 20 min |
Weeks 2–8 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Arleth is a female physique coach with experiencing helping women with body transformations
Common questions
Arleth's Bodybuilding (5 Day Split) is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 8 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Arleth's Bodybuilding (5 Day Split) is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Arleth's Bodybuilding (5 Day Split) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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