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Girl Split 2.0

by Bryce T.
1 athletes joined

Program Description

4-Day Total Body Split for Women This empowering 4-day workout program is designed for women who want to build strength, sculpt lean muscle, and boost confidence. Each session focuses on a different muscle group to target the entire body across the week — including dedicated ab training and cardio to enhance endurance and tone. With a balanced mix of resistance work and conditioning, you’ll feel stronger, more energized, and see real results without burnout.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 03:41
  • Last Edited
    Oct 24, 2025 10:15

Summary

Unleash your strength with the Girl Split 2.0, a meticulously crafted 9-week program designed for those ready to elevate their training. Committing just 4 days a week, you'll engage in a balanced mix of resistance and cardio workouts, focusing on building muscle and enhancing endurance. Each session includes expertly selected exercises like the Seated Row and Bulgarian Split Squat, ensuring you target major muscle groups effectively. Get ready to transform your physique and boost your confidence as you progress through this empowering journey!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.9%
Abs
10.9%
Hamstrings
10%
Quadriceps
8.6%
Biceps
7.8%
Front Delts
7.8%
Upper Back
7.4%
Lats
7.1%
Chest
6%
Triceps
5.9%
Middle Delts
4.5%
Lower Back
3.6%
Calves
2.3%
Adductors
2.3%
Forearms
0.5%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Seated Row (Cable)
3
15 reps
RPE 10
3
Lat Pulldown
3
15 reps
RPE 10
4
Dumbbell Row
3
15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
6A
Alternating Dumbbell Curl
3
15 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Seated Row (Cable)
3
15 reps
RPE 10
3
Lat Pulldown
3
15 reps
RPE 10
4
Dumbbell Row
3
15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
6A
Alternating Dumbbell Curl
3
15 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Seated Row (Cable)
3
15 reps
RPE 10
3
Lat Pulldown
3
15 reps
RPE 10
4
Dumbbell Row
3
15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
6A
Alternating Dumbbell Curl
3
15 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Seated Row (Cable)
3
15 reps
RPE 10
3
Lat Pulldown
3
15 reps
RPE 10
4
Dumbbell Row
3
15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
6A
Alternating Dumbbell Curl
3
15 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Seated Row (Cable)
3
15 reps
RPE 10
3
Lat Pulldown
3
15 reps
RPE 10
4
Dumbbell Row
3
15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
6A
Alternating Dumbbell Curl
3
15 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Seated Row (Cable)
3
15 reps
RPE 10
3
Lat Pulldown
3
15 reps
RPE 10
4
Dumbbell Row
3
15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
6A
Alternating Dumbbell Curl
3
15 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Seated Row (Cable)
3
15 reps
RPE 10
3
Lat Pulldown
3
15 reps
RPE 10
4
Dumbbell Row
3
15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
6A
Alternating Dumbbell Curl
3
15 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Seated Row (Cable)
3
15 reps
RPE 10
3
Lat Pulldown
3
15 reps
RPE 10
4
Dumbbell Row
3
15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
6A
Alternating Dumbbell Curl
3
15 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Seated Row (Cable)
3
15 reps
RPE 10
3
Lat Pulldown
3
15 reps
RPE 10
4
Dumbbell Row
3
15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
6A
Alternating Dumbbell Curl
3
15 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Squat (Smith Machine)
3
15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
12 reps
RPE 10
3B
KAS Glute Bridge
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Squat (Smith Machine)
3
15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
12 reps
RPE 10
3B
KAS Glute Bridge
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Squat (Smith Machine)
3
15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
12 reps
RPE 10
3B
KAS Glute Bridge
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Squat (Smith Machine)
3
15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
12 reps
RPE 10
3B
KAS Glute Bridge
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Squat (Smith Machine)
3
15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
12 reps
RPE 10
3B
KAS Glute Bridge
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Squat (Smith Machine)
3
15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
12 reps
RPE 10
3B
KAS Glute Bridge
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Squat (Smith Machine)
3
15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
12 reps
RPE 10
3B
KAS Glute Bridge
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Squat (Smith Machine)
3
15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
12 reps
RPE 10
3B
KAS Glute Bridge
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Squat (Smith Machine)
3
15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
12 reps
RPE 10
3B
KAS Glute Bridge
3
8 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5B
Front Raise
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5B
Front Raise
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5B
Front Raise
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5B
Front Raise
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5B
Front Raise
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5B
Front Raise
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5B
Front Raise
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5B
Front Raise
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Bench Press (Dumbbell)
3
15 reps
RPE 10
3
Chest Fly (Dumbbell)
3
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5B
Front Raise
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Hip Thrust (Barbell)
3
15 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 10
4A
Goblet Squat
3
15 reps
RPE 10
4B
Standing Calf Raise
3
20 reps
RPE 10
5
Abs Crunch (Machine)
3
20 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Hip Thrust (Barbell)
3
15 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 10
4A
Goblet Squat
3
15 reps
RPE 10
4B
Standing Calf Raise
3
20 reps
RPE 10
5
Abs Crunch (Machine)
3
20 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Hip Thrust (Barbell)
3
15 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 10
4A
Goblet Squat
3
15 reps
RPE 10
4B
Standing Calf Raise
3
20 reps
RPE 10
5
Abs Crunch (Machine)
3
20 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Hip Thrust (Barbell)
3
15 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 10
4A
Goblet Squat
3
15 reps
RPE 10
4B
Standing Calf Raise
3
20 reps
RPE 10
5
Abs Crunch (Machine)
3
20 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Hip Thrust (Barbell)
3
15 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 10
4A
Goblet Squat
3
15 reps
RPE 10
4B
Standing Calf Raise
3
20 reps
RPE 10
5
Abs Crunch (Machine)
3
20 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Hip Thrust (Barbell)
3
15 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 10
4A
Goblet Squat
3
15 reps
RPE 10
4B
Standing Calf Raise
3
20 reps
RPE 10
5
Abs Crunch (Machine)
3
20 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Hip Thrust (Barbell)
3
15 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 10
4A
Goblet Squat
3
15 reps
RPE 10
4B
Standing Calf Raise
3
20 reps
RPE 10
5
Abs Crunch (Machine)
3
20 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Hip Thrust (Barbell)
3
15 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 10
4A
Goblet Squat
3
15 reps
RPE 10
4B
Standing Calf Raise
3
20 reps
RPE 10
5
Abs Crunch (Machine)
3
20 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
12:3:15
1
15 mins
RPE 10
2
Hip Thrust (Barbell)
3
15 reps
RPE 10
3
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 10
4A
Goblet Squat
3
15 reps
RPE 10
4B
Standing Calf Raise
3
20 reps
RPE 10
5
Abs Crunch (Machine)
3
20 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
12:3:15
1 Set
15 mins
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
3
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
4
Dumbbell Row
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
@10
6A
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
6B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
Day 2
1
12:3:15
1 Set
15 mins
@10
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
3A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
3B
KAS Glute Bridge
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@10
@10
@10
Day 3
1
12:3:15
1 Set
15 mins
@10
2
Bench Press (Dumbbell)
1 Set
3 Sets
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
5B
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
Day 4
1
12:3:15
1 Set
15 mins
@10
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
3
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
4A
Goblet Squat
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
4B
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@10
@10
@10
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@10
@10
@10
6
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10