Women’s 4 Day Upper Strength/Lower Hypertrophy

by Ellie Ferrell

38 athletes joined

Program Description

Introducing my Women’s 4-Day Glute-Focused Upper/Lower Hypertrophy Program—designed for those looking to build strong, sculpted muscles while enhancing an hourglass figure. This program strategically combines intense lower-body glute workouts with balanced upper-body training, emphasizing muscle growth and symmetry. Perfect for women aiming to enhance their curves, especially in the glutes, while maintaining overall strength and balance. For best results, this program is ideal when paired with a caloric surplus, ensuring your body has the fuel needed to grow and shape those muscles. Whether you’re looking to boost your strength or create a more defined silhouette, this program is your path to achieving some serious gains.

Program Overview

Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Oct 28, 2024 01:06
Last Edited
Aug 30, 2025 04:33

Summary

Elevate your fitness with the Women’s 4 Day Upper Strength/Lower Hypertrophy program, designed for those ready to build strength and muscle over 8 weeks. This structured plan combines upper body strength training with lower body hypertrophy workouts, ensuring a balanced approach to fitness. With four training days each week, you'll engage in targeted exercises like the Dumbbell Bench Press and Romanian Deadlift, maximizing your gains in a full gym setting. Get ready to transform your physique and unleash your inner strength!

Muscle Engagement

Front

Back

MuscleSet

Glutes

14.3%

Hamstrings

10.8%

Abs

9.4%

Quadriceps

8.4%

Triceps

Upper Back

7.1%

Biceps

6.2%

Front Delts

Lats

5.6%

Middle Delts

5.6%

Lower Back

5.5%

Chest

4.9%

Calves

2.1%

Rear Delts

Adductors

1.7%

Abductors

1.4%

Forearms

1.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Hip Thrust (Machine)

6-10 reps

Romanian Deadlift (Barbell)

6-10 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Extension

10-15 reps

Seated Calf Raise

8-12 reps

Hip Abductor (Machine)

12-20 reps

Day 1

Hip Thrust (Machine)

6-10 reps

Romanian Deadlift (Barbell)

6-10 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Extension

10-15 reps

Seated Calf Raise

8-12 reps

Hip Abductor (Machine)

12-20 reps

Day 1

Hip Thrust (Machine)

6-10 reps

Romanian Deadlift (Barbell)

6-10 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Extension

10-15 reps

Seated Calf Raise

8-12 reps

Hip Abductor (Machine)

12-20 reps

Day 1

Hip Thrust (Machine)

6-10 reps

Romanian Deadlift (Barbell)

6-10 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Extension

10-15 reps

Seated Calf Raise

8-12 reps

Hip Abductor (Machine)

12-20 reps

Day 1

Hip Thrust (Machine)

6-10 reps

Romanian Deadlift (Barbell)

6-10 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Extension

10-15 reps

Seated Calf Raise

8-12 reps

Hip Abductor (Machine)

12-20 reps

Day 1

Hip Thrust (Machine)

6-10 reps

Romanian Deadlift (Barbell)

6-10 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Extension

10-15 reps

Seated Calf Raise

8-12 reps

Hip Abductor (Machine)

12-20 reps

Day 1

Hip Thrust (Machine)

6-10 reps

Romanian Deadlift (Barbell)

6-10 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Extension

10-15 reps

Seated Calf Raise

8-12 reps

Hip Abductor (Machine)

12-20 reps

Day 1

Hip Thrust (Machine)

6-10 reps

Romanian Deadlift (Barbell)

6-10 reps

Bulgarian Split Squat (Dumbbell)

8-12 reps

Leg Extension

10-15 reps

Seated Calf Raise

8-12 reps

Hip Abductor (Machine)

12-20 reps

Day 2

Bench Press (Dumbbell)

6-10 reps

Bent Over Row (Barbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Single Arm Iso Row

8-12 reps

Lateral Raise (Cable)

8-12 reps

8-15 reps

Incline Curl (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Leg Raise (Captain's Chair)

10-15 reps

Day 2

Bench Press (Dumbbell)

6-10 reps

Bent Over Row (Barbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Single Arm Iso Row

8-12 reps

Lateral Raise (Cable)

8-12 reps

8-15 reps

Incline Curl (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Leg Raise (Captain's Chair)

10-15 reps

Day 2

Bench Press (Dumbbell)

6-10 reps

Bent Over Row (Barbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Single Arm Iso Row

8-12 reps

Lateral Raise (Cable)

8-12 reps

8-15 reps

Incline Curl (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Leg Raise (Captain's Chair)

10-15 reps

Day 2

Bench Press (Dumbbell)

6-10 reps

Bent Over Row (Barbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Single Arm Iso Row

8-12 reps

Lateral Raise (Cable)

8-12 reps

8-15 reps

Incline Curl (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Leg Raise (Captain's Chair)

10-15 reps

Day 2

Bench Press (Dumbbell)

6-10 reps

Bent Over Row (Barbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Single Arm Iso Row

8-12 reps

Lateral Raise (Cable)

8-12 reps

8-15 reps

Incline Curl (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Leg Raise (Captain's Chair)

10-15 reps

Day 2

Bench Press (Dumbbell)

6-10 reps

Bent Over Row (Barbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Single Arm Iso Row

8-12 reps

Lateral Raise (Cable)

8-12 reps

8-15 reps

Incline Curl (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Leg Raise (Captain's Chair)

10-15 reps

Day 2

Bench Press (Dumbbell)

6-10 reps

Bent Over Row (Barbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Single Arm Iso Row

8-12 reps

Lateral Raise (Cable)

8-12 reps

8-15 reps

Incline Curl (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Leg Raise (Captain's Chair)

10-15 reps

Day 2

Bench Press (Dumbbell)

6-10 reps

Bent Over Row (Barbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-10 reps

Single Arm Iso Row

8-12 reps

Lateral Raise (Cable)

8-12 reps

8-15 reps

Incline Curl (Dumbbell)

8-12 reps

Lateral Raise (Dumbbell)

10-15 reps

Leg Raise (Captain's Chair)

10-15 reps

Day 3

Plank

1-2 mins

Sumo Deadlift (Barbell)

6-10 reps

Reverse Lunge (Barbell)

8-12 reps

Hyperextension

8-12 reps

Single Leg Hip Thrust

10-15 reps

Leg Curl

10-15 reps

Glute Kickback (Cable)

12-20 reps

Day 3

Plank

1-2 mins

Sumo Deadlift (Barbell)

6-10 reps

Reverse Lunge (Barbell)

8-12 reps

Hyperextension

8-12 reps

Single Leg Hip Thrust

10-15 reps

Leg Curl

10-15 reps

Glute Kickback (Cable)

12-20 reps

Day 3

Plank

1-2 mins

Sumo Deadlift (Barbell)

6-10 reps

Reverse Lunge (Barbell)

8-12 reps

Hyperextension

8-12 reps

Single Leg Hip Thrust

10-15 reps

Leg Curl

10-15 reps

Glute Kickback (Cable)

12-20 reps

Day 3

Plank

1-2 mins

Sumo Deadlift (Barbell)

6-10 reps

Reverse Lunge (Barbell)

8-12 reps

Hyperextension

8-12 reps

Single Leg Hip Thrust

10-15 reps

Leg Curl

10-15 reps

Glute Kickback (Cable)

12-20 reps

Day 3

Plank

1-2 mins

Sumo Deadlift (Barbell)

6-10 reps

Reverse Lunge (Barbell)

8-12 reps

Hyperextension

8-12 reps

Single Leg Hip Thrust

10-15 reps

Leg Curl

10-15 reps

Glute Kickback (Cable)

12-20 reps

Day 3

Plank

1-2 mins

Sumo Deadlift (Barbell)

6-10 reps

Reverse Lunge (Barbell)

8-12 reps

Hyperextension

8-12 reps

Single Leg Hip Thrust

10-15 reps

Leg Curl

10-15 reps

Glute Kickback (Cable)

12-20 reps

Day 3

Plank

1-2 mins

Sumo Deadlift (Barbell)

6-10 reps

Reverse Lunge (Barbell)

8-12 reps

Hyperextension

8-12 reps

Single Leg Hip Thrust

10-15 reps

Leg Curl

10-15 reps

Glute Kickback (Cable)

12-20 reps

Day 3

Plank

1-2 mins

Sumo Deadlift (Barbell)

6-10 reps

Reverse Lunge (Barbell)

8-12 reps

Hyperextension

8-12 reps

Single Leg Hip Thrust

10-15 reps

Leg Curl

10-15 reps

Glute Kickback (Cable)

12-20 reps

Day 4

Overhead Press (Dumbbell)

8-12 reps

Chin-Up (Assisted)

AMRAP

Incline Bench Press (Dumbbell)

6-10 reps

Face Pull

10-15 reps

Skull Crusher

8-12 reps

Bicep Curl (Cable)

10-15 reps

Hollow Hold

1 mins

Abs Crunch (Bodyweight)

15-20 reps

Day 4

Overhead Press (Dumbbell)

8-12 reps

Chin-Up (Assisted)

AMRAP

Incline Bench Press (Dumbbell)

6-10 reps

Face Pull

10-15 reps

Skull Crusher

8-12 reps

Bicep Curl (Cable)

10-15 reps

Hollow Hold

1 mins

Abs Crunch (Bodyweight)

15-20 reps

Day 4

Overhead Press (Dumbbell)

8-12 reps

Chin-Up (Assisted)

AMRAP

Incline Bench Press (Dumbbell)

6-10 reps

Face Pull

10-15 reps

Skull Crusher

8-12 reps

Bicep Curl (Cable)

10-15 reps

Hollow Hold

1 mins

Abs Crunch (Bodyweight)

15-20 reps

Day 4

Overhead Press (Dumbbell)

8-12 reps

Chin-Up (Assisted)

AMRAP

Incline Bench Press (Dumbbell)

6-10 reps

Face Pull

10-15 reps

Skull Crusher

8-12 reps

Bicep Curl (Cable)

10-15 reps

Hollow Hold

1 mins

Abs Crunch (Bodyweight)

15-20 reps

Day 4

Overhead Press (Dumbbell)

8-12 reps

Chin-Up (Assisted)

AMRAP

Incline Bench Press (Dumbbell)

6-10 reps

Face Pull

10-15 reps

Skull Crusher

8-12 reps

Bicep Curl (Cable)

10-15 reps

Hollow Hold

1 mins

Abs Crunch (Bodyweight)

15-20 reps

Day 4

Overhead Press (Dumbbell)

8-12 reps

Chin-Up (Assisted)

AMRAP

Incline Bench Press (Dumbbell)

6-10 reps

Face Pull

10-15 reps

Skull Crusher

8-12 reps

Bicep Curl (Cable)

10-15 reps

Hollow Hold

1 mins

Abs Crunch (Bodyweight)

15-20 reps

Day 4

Overhead Press (Dumbbell)

8-12 reps

Chin-Up (Assisted)

AMRAP

Incline Bench Press (Dumbbell)

6-10 reps

Face Pull

10-15 reps

Skull Crusher

8-12 reps

Bicep Curl (Cable)

10-15 reps

Hollow Hold

1 mins

Abs Crunch (Bodyweight)

15-20 reps

Day 4

Overhead Press (Dumbbell)

8-12 reps

Chin-Up (Assisted)

AMRAP

Incline Bench Press (Dumbbell)

6-10 reps

Face Pull

10-15 reps

Skull Crusher

8-12 reps

Bicep Curl (Cable)

10-15 reps

Hollow Hold

1 mins

Abs Crunch (Bodyweight)

15-20 reps

Day 1

Hip Thrust (Machine)

3 Sets

6-10 Reps

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

Leg Extension

3 Sets

10-15 Reps

Seated Calf Raise

3 Sets

8-12 Reps

Hip Abductor (Machine)

2 Sets

12-20 Reps

Day 2

Bench Press (Dumbbell)

4 Sets

6-10 Reps

Bent Over Row (Barbell)

3 Sets

8-12 Reps

V-Handle Tricep Pushdown (Cable)

3 Sets

6-10 Reps

Single Arm Iso Row

2 Sets

8-12 Reps

Lateral Raise (Cable)

2 Sets

1 Set

8-12 Reps

8-15 Reps

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

Leg Raise (Captain's Chair)

3 Sets

10-15 Reps

Day 3

Plank

1 Set

1-2 mins

Sumo Deadlift (Barbell)

3 Sets

6-10 Reps

Reverse Lunge (Barbell)

3 Sets

8-12 Reps

Hyperextension

3 Sets

8-12 Reps

Single Leg Hip Thrust

3 Sets

10-15 Reps

Leg Curl

3 Sets

10-15 Reps

Glute Kickback (Cable)

2 Sets

12-20 Reps

Day 4

Overhead Press (Dumbbell)

2 Sets

8-12 Reps

Chin-Up (Assisted)

4 Sets

AMRAP

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

Face Pull

2 Sets

10-15 Reps

Skull Crusher

3 Sets

8-12 Reps

Bicep Curl (Cable)

3 Sets

10-15 Reps

Hollow Hold

3 Sets

1 mins

Abs Crunch (Bodyweight)

3 Sets

15-20 Reps