logo
BoostcampPNG

[2x] Women's Full Body Split (Profit)¹

by João Luiz A. Barbosa
1 athletes joined

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Women's
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 15, 2026 08:51
  • Last Edited
    Mar 18, 2026 01:12
Muscle Engagement
Front
Back
MuscleSet
Glutes
22.7%
Hamstrings
13.6%
Quadriceps
13.6%
Triceps
9.1%
Lower Back
4.5%
Chest
4.5%
Front Delts
4.5%
Rear Delts
4.5%
Lats
4.5%
Upper Back
4.5%
Abductors
4.5%
Calves
4.5%
Biceps
4.5%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
3
8-10 reps
RPE 8
2
.3D Hip Thrust Machine
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
.Iso-Lateral Kneeling Leg Curl
3
8-10 reps
RPE 8
5
.Lean-Forward Machine Hip Abduction
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
.Overhead Cable Triceps Extension (Rope)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
.Seated Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
3
8-10 reps
RPE 8
2
.3D Hip Thrust Machine
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
.Iso-Lateral Kneeling Leg Curl
3
8-10 reps
RPE 8
5
.Lean-Forward Machine Hip Abduction
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
.Overhead Cable Triceps Extension (Rope)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
.Seated Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
3
8-10 reps
RPE 8
2
.3D Hip Thrust Machine
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
.Iso-Lateral Kneeling Leg Curl
3
8-10 reps
RPE 8
5
.Lean-Forward Machine Hip Abduction
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
.Overhead Cable Triceps Extension (Rope)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
.Seated Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
3
8-10 reps
RPE 8
2
.3D Hip Thrust Machine
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
.Iso-Lateral Kneeling Leg Curl
3
8-10 reps
RPE 8
5
.Lean-Forward Machine Hip Abduction
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
.Overhead Cable Triceps Extension (Rope)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
.Seated Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
.Barbell Romanian Deadlift
3
8-10 reps
RPE 8
2
.3D Hip Thrust Machine
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.30° Incline Dumbbell Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
.Iso-Lateral Kneeling Leg Curl
3
8-10 reps
RPE 8
5
.Lean-Forward Machine Hip Abduction
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
.Overhead Cable Triceps Extension (Rope)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
.Seated Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Pendulum Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Dumbbell Bulgarian Split Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.Iso-Lateral Row Machine
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
.Leg Outreach Training Machine
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
.Plate Loaded Standing Calf Raise Machine
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
.Cable Curl (Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
.Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Pendulum Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Dumbbell Bulgarian Split Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.Iso-Lateral Row Machine
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
.Leg Outreach Training Machine
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
.Plate Loaded Standing Calf Raise Machine
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
.Cable Curl (Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
.Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Pendulum Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Dumbbell Bulgarian Split Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.Iso-Lateral Row Machine
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
.Leg Outreach Training Machine
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
.Plate Loaded Standing Calf Raise Machine
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
.Cable Curl (Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
.Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Pendulum Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Dumbbell Bulgarian Split Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.Iso-Lateral Row Machine
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
.Leg Outreach Training Machine
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
.Plate Loaded Standing Calf Raise Machine
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
.Cable Curl (Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
.Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
.Pendulum Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
.Dumbbell Bulgarian Split Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
.Iso-Lateral Row Machine
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
.Leg Outreach Training Machine
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
.Plate Loaded Standing Calf Raise Machine
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
.Cable Curl (Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
.Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
.Barbell Romanian Deadlift
3 Sets
8-10 Reps
@8
2
.3D Hip Thrust Machine
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
.30° Incline Dumbbell Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
.Iso-Lateral Kneeling Leg Curl
3 Sets
8-10 Reps
@8
5
.Lean-Forward Machine Hip Abduction
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
6
.Overhead Cable Triceps Extension (Rope)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
.Seated Leg Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 2
1
.Pendulum Squat
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
.Dumbbell Bulgarian Split Squat
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
.Iso-Lateral Row Machine
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
.Leg Outreach Training Machine
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
.Plate Loaded Standing Calf Raise Machine
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
.Cable Curl (Bar)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
.Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10