Intermediate–AdvancedFree

Adv Bodybuilding Program 5-Day (Female "Symmetry")

Advanced Bodybuilding Program, geared more towards the female "symmetry" divisions. 5 Day Split: Up, Lw, Up, Lw, off, FB, off

Chris· Oct 2025

2athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Advanced, Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

90 min

Advanced Bodybuilding Program, geared more towards the female "symmetry" divisions. SPLIT: Lower A (Strength) Upper A (Balanced) Lower B (Volume) Upper B (Back/Shoulders) OFF Full Body A (Glutes/Shoulders) OFF VOLUME: Very High: Glutes & Delts Moderate: Back, Quads, Hams. Low: Arms, Pecs, Calves, Abs --- NOTES: This program is split into distinct block-periodized mesocycles, where slightly different adaptations are targeted. Emphasis on "slightly." The first block prioritises proximity to failure over total load and the second block prioritises total load over proximity to failure. The week is built to manage fatigue, where different days target slightly different adaptations. The start of the week focuses slightly more on strength (high load training with low reps), the following days focus on higher volume training with moderate RPEs and rep ranges, and the last day is highest rep with easier exercise selection to promote recovery across the week. Don't be too afraid of the very low reps and RPE for the Squat and Deadlift on Day 1. Volume for Quads and Hams even without these movements is ~10 sets/week. If you feel up to, on the last set of SQ and/or DL take the last set to an RPE of 7 to 9. This could also help you gauge accurate RPEs. This protocol would look something like this: 1 set(s) x 3 rep(s) @ 7 RPE ↳ 1 set(s) x 5 @ 5 RPE ↳ 1 set(s) x 8 rep(s) @ 8 RPE Across the whole program Last Set AMRAPS (as many reps as possible) to a target RPE is used to anchor RPE accuracy. Week to week, you should rate your RPEs, using this last set to help get more accurate and gauge progress. For example: Week 2 protocol: 3 x 8-12 @ 7,7,9 Set 1: 30kg x 8 reps (self rated 7 RPE) Set 2: 30kg x 8 reps (self rated 7 RPE) Set 3: 30kg x 12 reps (self rated 9 RPE) "Note to self: 12 reps means that the first two sets were actually 5 RPE! That means next week my goal should be 10,10,12." Week 3 protocol: 3 x 8-12 @ 7,7,9 Set 1: 30kg x 10 reps (self rated 7 RPE) Set 2: 30kg x 10 reps (self rated 7 RPE) Set 3: 30kg x 12 reps (self rated 9 RPE) "Note to self: nailed it!" This is basically how I want you to learn to hit target RPE over time. However, also remember that week to week and set to set your recovery changes. Use it to help guide you, not control you. If you're really fatigued, or an exercise doesn't suit a last set AMRAP, don't do it. Don't let a program tell you to do something dumb. Also, in the last half of the program, you should start to get stronger, so the reps will be getting higher. Don't let it make you mad; let it surprise you! chase that RPE and load improvements up and up until you're a bonafide Ronnie Colewoman.

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

13.9%

Glutes

13.8%

Quadriceps

12.6%

Triceps

9.1%

Front Delts

8.4%

Middle Delts

6.8%

Abs

6.3%

Upper Back

5.3%

Lower Back

5.2%

Chest

Lats

3.9%

Biceps

2.9%

Adductors

2.5%

Rear Delts

2.2%

Abductors

1.2%

Forearms

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	3 reps	@5
		1	5 reps	@5
2	Sumo Deadlift (Barbell)	1	3 reps	@5
		1	5 reps	@5
3	Reverse Lunge (Smith Machine)	1	8–12 reps	@7
		1	8–12 reps	@7
4	Leg Curl	1	10–15 reps	@8
		1	10–15 reps	@8
5	Abduction (Seated)	1	12–16 reps	@9
		1	12–16 reps	@9

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	1	6–10 reps	@6
		1	6–10 reps	@6
2	T-Bar Row	1	6–10 reps	@6
		1	6–10 reps	@6
3	Seated Overhead Press (Dumbbell)	1	6–10 reps	@6
		1	6–10 reps	@6
4	Lat Pulldown (Close-Neutral)	1	6–10 reps	@6
		1	6–10 reps	@6
5	Behind The Back Lateral Raise (Cable)	1	12–16 reps	@8–10
6	Incline Curl (Dumbbell)	1	10–15 reps	@8–10
7	Tricep Pushdown (Cable)	1	10–15 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	1	6–10 reps	@6
		1	6–10 reps	@6
2	Leg Press (45 Degrees)	1	6–10 reps	@6
		1	6–10 reps	@6
3	Hip Thrust (Machine)	1	8–12 reps	@7
		1	8–12 reps	@7
		1	8–12 reps	@9
4	Leg Extension	1	10–15 reps	@8
		1	10–15 reps	@8
5	Cable Kickback (Abduction)	1	10–15 reps	@8
		1	10–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Illiac Pulldown, Single-Arm (Cable)	1	8–12 reps	@7
		1	8–12 reps	@7
2	Lat Pulldown (Wide-Neutral)	1	8–12 reps	@7
		1	8–12 reps	@7
3	Standing Pullover (Cable)	1	10–15 reps	@8
		1	10–15 reps	@8
4	Overhead Press (Machine)	1	8–12 reps	@7
		1	8–12 reps	@7
5	Dumbbell Lateral Raise (Slow Eccentric)	1	10–15 reps	@8–10
		1	10–15 reps	@8–10
6	Standing Cable Reverse Fly	1	10–15 reps	@7–9
		1	10–15 reps	@7–9

#	Exercise	Sets	Reps	Load
1	Hip Thrust (Smith Machine)	1	6–10 reps	@6
		1	6–10 reps	@6
2	Abduction Machine (Standing)	1	12–16 reps	@8
		1	12–16 reps	@8
3	Back Extension (Weighted)	1	12–16 reps	@8
		1	12–16 reps	@8
4	Cable Front Raise	1	12–16 reps	@8
		1	12–16 reps	@8
5	Lying Cable Lateral Raise	1	12–16 reps	@8
		1	12–16 reps	@8
6	Face Pull	1	12–16 reps	@8
		1	12–16 reps	@8

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, Adv Bodybuilding Program 5-Day (Female "Symmetry") 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.

Adv Bodybuilding Program 5-Day (Female "Symmetry") 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Adv Bodybuilding Program 5-Day (Female "Symmetry") 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.

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