Hero Lab 4 day split for the LADIES💪
Upper/Lower split designed for ladies with a focus on lower body volume.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 6 reps | @8 |
| 2 | Back Extension (Weighted) | 3 | 6 reps | @8 |
| 3 | Reverse Lunge (Dumbbell) | 3 | 6 reps | @8 |
| 4 | Leg Press (45 Degrees) | 3 | 10 reps | @8 |
| 5 | Hip Thrust (Machine) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 6 reps | @8 |
| 2 | Dumbbell Row | 3 | 6 reps | @8 |
| 3 | Incline Chest Press (Machine) | 3 | 6 reps | @8 |
| 4 | Lat Pulldown | 3 | 8 reps | @8 |
| 5 | Plank | 3 | 1–2 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 2 | Cable Low Row | 3 | 12 reps | @8 |
| 3 | Seated Dip (Machine) | 3 | 12 reps | @8 |
| 4 | Lat Pulldown | 3 | 12 reps | @8 |
| 5 | Bicep Curl (Cable) | 2 | 12 reps | @8 |
| 6 | Tricep Pushdown (Cable) | 2 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 3 | 15 reps | @8 |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 8 reps | @8 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8 |
| 4 | Abs Crunch (Machine) | 4 | 12 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hero Lab 4 day split for the LADIES💪 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 40 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.
Hero Lab 4 day split for the LADIES💪 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hero Lab 4 day split for the LADIES💪 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
