Girl Split 2.0
Program for girls to get healthy, lean and jacked!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 12:3:15 | 1 | 15 min | @10 |
| 2 | Seated Row (Cable) | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 3 | Lat Pulldown | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 4 | Dumbbell Row | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 5 | Seated Wide-Grip Row (Cable) | 2 | 15 reps | @10 |
| Superset | ||||
| 6A | Alternating Dumbbell Curl | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 6B | Hammer Curl (Dumbbell) | 1 | 8 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 12:3:15 | 1 | 15 min | @10 |
| 2 | Squat (Smith Machine) | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| Superset | ||||
| 3A | Hip Thrust (Barbell) | 1 | 12 reps | @10 |
| 1 | 12 reps | @10 | ||
| 1 | 12 reps | @10 | ||
| 3B | KAS Glute Bridge | 1 | 8 reps | @10 |
| 1 | 8 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 4 | Bulgarian Split Squat (Dumbbell) | 1 | 12 reps | @10 |
| 1 | 12 reps | @10 | ||
| 1 | 12 reps | @10 | ||
| 5 | Romanian Deadlift (Barbell) | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 6 | Abs Crunch (Machine) | 1 | 20 reps | @10 |
| 1 | 20 reps | @10 | ||
| 1 | 20 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 12:3:15 | 1 | 15 min | @10 |
| 2 | Bench Press (Dumbbell) | 1 | 15 reps | @10 |
| 3 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 3 | Chest Fly (Dumbbell) | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 5B | Front Raise | 1 | 10 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 6 | Tricep Rope Push Down (Cable) | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 12:3:15 | 1 | 15 min | @10 |
| 2 | Hip Thrust (Barbell) | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 3 | Sumo Deadlift (Dumbbell) | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| Superset | ||||
| 4A | Goblet Squat | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 4B | Standing Calf Raise | 1 | 20 reps | @10 |
| 1 | 20 reps | @10 | ||
| 1 | 20 reps | @10 | ||
| 5 | Abs Crunch (Machine) | 1 | 20 reps | @10 |
| 1 | 20 reps | @10 | ||
| 1 | 20 reps | @10 | ||
| 6 | Lying Leg Raise | 1 | 15 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 15 reps | @10 | ||
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Girl Split 2.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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 60 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.
Girl Split 2.0 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Girl Split 2.0 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
