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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 21, 2025 04:35
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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BlogBannerPC
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