Lower/Upper for women
GAAAAA
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Abductor (Machine) | 3 | 12–16 reps |
| 2 | Hip Thrust (Machine) | 3 | 10–14 reps |
| 3 | Leg Press | 1 | 8–10 reps |
| 2 | 10–12 reps | ||
| 4 | Split Squat (Smith Machine) | 1 | 10–12 reps |
| 1 | 12–16 reps | ||
| 5 | Seated Hamstring Curl | 3 | 10–14 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 1 | 8–10 reps |
| 1 | 10–12 reps | ||
| 1 | 12–16 reps | ||
| 2 | Barbell Row | 3 | 8–10 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 6–8 reps |
| 1 | 8–10 reps | ||
| 4 | Lat Pulldown (Neutral Grip) | 3 | 10–14 reps |
| 5 | Bicep Curl (Cable) | 1 | 6–8 reps |
| 2 | 10–14 reps | ||
| 6 | Tricep Pushdown (Cable) | 1 | 8–10 reps |
| 2 | 12–16 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 2 | 8–10 reps |
| 1 | 10–14 reps | ||
| 2 | Glute Kickback (Cable) | 1 | 8–10 reps |
| 2 | 10–14 reps | ||
| 3 | B-Stance Romanian Deadlift (Dumbbell) | 1 | 6–8 reps |
| 1 | 8–10 reps | ||
| 4 | Squat (Smith Machine) | 1 | 6–8 reps |
| 2 | 8–10 reps | ||
| 5 | Leg Extension | 3 | 12–16 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 6–8 reps |
| 1 | 8–10 reps | ||
| 2 | Underhand Lat Pulldown | 1 | 8–10 reps |
| 2 | 10–12 reps | ||
| 3 | Lateral Raise (Dumbbell) | 3 | 12–16 reps |
| 4 | Chest Supported Row (Machine) | 4 | 8–10 reps |
| 5 | Reverse Pec Deck | 3 | 10–14 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Lower/Upper for women is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
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.
Each session typically takes around 60 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.
Lower/Upper for women is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Lower/Upper for women is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
