Women’s 4 Day Upper Strength/Lower Hypertrophy
Women’s 4 day glute-focused upper strength/lower hypertrophy program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 3 | 6–10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8–12 reps |
| 4 | Leg Extension | 3 | 10–15 reps |
| 5 | Seated Calf Raise | 3 | 8–12 reps |
| 6 | Hip Abductor (Machine) | 2 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 6–10 reps |
| 2 | Bent Over Row (Barbell) | 3 | 8–12 reps |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 6–10 reps |
| 4 | Single Arm Iso Row | 2 | 8–12 reps |
| 5 | Lateral Raise (Cable) | 2 | 8–12 reps |
| 1 | 8–15 reps | ||
| 6 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 8 | Leg Raise (Captain's Chair) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 1 | 1–2 min |
| 2 | Sumo Deadlift (Barbell) | 3 | 6–10 reps |
| 3 | Reverse Lunge (Barbell) | 3 | 8–12 reps |
| 4 | Hyperextension | 3 | 8–12 reps |
| 5 | Single Leg Hip Thrust | 3 | 10–15 reps |
| 6 | Leg Curl | 3 | 10–15 reps |
| 7 | Glute Kickback (Cable) | 2 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Dumbbell) | 2 | 8–12 reps |
| 2 | Chin-Up (Assisted) | 4 | AMRAP |
| 3 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps |
| 4 | Face Pull | 2 | 10–15 reps |
| 5 | Skull Crusher | 3 | 8–12 reps |
| 6 | Bicep Curl (Cable) | 3 | 10–15 reps |
| 7 | Hollow Hold | 3 | 1 min |
| 8 | Abs Crunch (Bodyweight) | 3 | 15–20 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Women’s 4 Day Upper Strength/Lower Hypertrophy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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.
Women’s 4 Day Upper Strength/Lower Hypertrophy 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Women’s 4 Day Upper Strength/Lower Hypertrophy 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
