Intermediate–AdvancedFree

5 day split modified LULUL

Lower body focus with additional high frequency for shoulders.

Cecilia G.· Sep 2025

1athletes running this program

Free on iOS & Android

Overview

Length

5 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

70 min

To accommodate female wellness division among bodybuilding with more lower body focus with 3 days per week. Shoulders gets hit 3 times per week as they are trained with legs. Back and arms and a bit of chest are trained twice per week as less focus is on those muscles in wellness where you want to be more developed in the lower body compared to upper. Lower body days trains both glutes, quads and hammies although different days has a slight different focus - Hamstring focus/quad focus/glute focus. Weekly layout example: Monday Rest, Tuesday Lower, Wednesday Upper, Thursday rest, Friday Lower, Saturday upper Sunday Lower. Program runs for 5 weeks with progressively more sets and higher intensity with less reps in reserve at the end. Program starts over with a little less volume and intensity again week 1, so you can run this program indefinitely basically. You can swap isolation and compound exercises as you wish but try and keep the focus on the target muscle and movement in mind (hip hinge, vertical pull etc). To keep the time in the gym a bit more managable we utilize supersets with different muscle groups. Rest time between supersets and normal sets should be around 2 minutes but can be longer if needed. Make sure you eat properly, preferably with a slight caloric surplus and lots of protein. Get the rest days in and remember that the growth actually happens when you're not in the gym. Be consistent and you will see those gainz coming in.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

14%

Quadriceps

13%

Glutes

12.5%

Abs

8.9%

Front Delts

7.9%

Triceps

7.3%

Chest

5.7%

Upper Back

Biceps

4.8%

Middle Delts

4.6%

Rear Delts

3.6%

Lats

Lower Back

2.9%

Calves

2.9%

Adductors

2.2%

Forearms

1.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Stiff Leg Deadlift	1	5–8 reps	@7
		1	5–8 reps	@7
		1	5–8 reps	@7
Superset
2A	Seated Shoulder Press (Dumbbell)	1	8–12 reps	@7
		1	8–12 reps	@7
		1	8–12 reps	@7
2B	Walking Lunge (Dumbbell)	1	6–10 reps	@7
		1	6–10 reps	@7
		1	6–10 reps	@7
Superset
3A	Lying Leg Curl	1	8–12 reps	@7
		1	8–12 reps	@7
		1	8–12 reps	@7
3B	Leg Extension	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
Superset
4A	Lateral Raise (Dumbbell)	1	8–12 reps	@7
		1	8–12 reps	@7
		1	8–12 reps	@7
4B	Cable Glute Abduction	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	Pull-Up (Band)	1	5–8 reps	@7
		1	5–8 reps	@7
		1	5–8 reps	@7
1B	Incline Bench Press (Dumbbell)	1	6–10 reps	@7
		1	6–10 reps	@7
		1	6–10 reps	@7
Superset
2A	One Arm Chest Supported Row Machine	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
2B	Chest Fly (Machine)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
Superset
3A	Tricep Rope Push Down (Cable)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
3B	Hammer Curl (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
Superset
4A	Standing Calf Raise	1	10–15 reps	@8
		1	10–15 reps	@8
		1	10–15 reps	@8
4B	Cable Crunch	1	10–15 reps	@8
		1	10–15 reps	@8
		1	10–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	6–10 reps	@7
		1	6–10 reps	@7
		1	6–10 reps	@7
Superset
2A	Split Squat (Barbell)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
2B	Lateral Raise (Cable)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
Superset
3A	Hip Thrust (Barbell)	1	10–12 reps	@7
		1	10–12 reps	@7
		1	10–12 reps	@7
3B	Face Pull	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
Superset
4A	Leg Extension	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
4B	Lying Leg Curl	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8

#	Exercise	Sets	Reps	Load
Superset
1A	One Arm Chest Supported Row Machine	1	5–8 reps	@8
		1	5–8 reps	@8
		1	5–8 reps	@8
1B	Push Up	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
Superset
2A	Lat Pulldown (Neutral Grip)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
2B	Dip (Bodyweight)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
Superset
3A	Preacher Curl (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
3B	Standing Calf Raise	1	10–15 reps	@8
		1	10–15 reps	@8
		1	10–15 reps	@8
3C	Abs Crunch (Weighted)	1	10–12 reps	@8
		1	10–12 reps	@8
		1	10–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Sumo Deadlift (Barbell)	1	6–10 reps	@7
		1	6–10 reps	@7
		1	6–10 reps	@7
2	Romanian Deadlift (Barbell)	1	8–10 reps	@7
		1	8–10 reps	@7
		1	8–10 reps	@7
3	Hip Thrust (Barbell)	1	6–10 reps	@7
		1	6–10 reps	@7
		1	6–10 reps	@7
Superset
4A	Front Raise EZ-Bar	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
4B	Bulgarian Split Squat (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
Superset
5A	Rear Delt Fly (Dumbbell)	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8
5B	Leg Extension	1	8–12 reps	@8
		1	8–12 reps	@8
		1	8–12 reps	@8

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 5 day split modified LULUL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 70 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.

5 day split modified LULUL is structured around 5 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

5 day split modified LULUL 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

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