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Valkyrie SBD

by Elia E.

Program Description

My current workout routine. Perfect for women who wants to work on both strenght, and hypertrophy. The split is Lower/Upper. Weekly split: Day 1: Lower body (Squat day). Day 2: Upper body (Bench day). Day 3: Lower body (Deadlift day). Day 4: Upper body. Weeks 1 to 4 we'll build the strenght baseline. Week 5 is deload. Weeks 6 and 7 are the last building peak. On week 8 we'll gonna push the hardest on the main lifts (Squat, Bench, and Deadlift).

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2025 09:35
  • Last Edited
    Jun 08, 2025 09:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Lunge (Dumbbell)
2
12-15 reps
-
3B
Reverse Lunge (Dumbbell)
2
12-15 reps
-
4A
Lying Leg Curl
2
12-15 reps
-
4B
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Lunge (Dumbbell)
2
12-15 reps
-
3B
Reverse Lunge (Dumbbell)
2
12-15 reps
-
4A
Lying Leg Curl
2
12-15 reps
-
4B
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Lunge (Dumbbell)
2
12-15 reps
-
3B
Reverse Lunge (Dumbbell)
2
12-15 reps
-
4A
Lying Leg Curl
2
12-15 reps
-
4B
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Lunge (Dumbbell)
2
12-15 reps
-
3B
Reverse Lunge (Dumbbell)
2
12-15 reps
-
4A
Lying Leg Curl
2
12-15 reps
-
4B
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
-
2
Romanian Deadlift (Dumbbell)
2
8 reps
-
3A
Lunge (Dumbbell)
2
10-12 reps
-
3B
Reverse Lunge (Dumbbell)
2
10-12 reps
-
4A
Lying Leg Curl
2
10-12 reps
-
4B
Leg Extension
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Lunge (Dumbbell)
2
12-15 reps
-
3B
Reverse Lunge (Dumbbell)
2
12-15 reps
-
4A
Lying Leg Curl
2
12-15 reps
-
4B
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Lunge (Dumbbell)
2
12-15 reps
-
3B
Reverse Lunge (Dumbbell)
2
12-15 reps
-
4A
Lying Leg Curl
2
12-15 reps
-
4B
Leg Extension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Lunge (Dumbbell)
2
12-15 reps
-
3B
Reverse Lunge (Dumbbell)
2
12-15 reps
-
4A
Lying Leg Curl
2
12-15 reps
-
4B
Leg Extension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
2
12-15 reps
-
4A
Skull Crusher (Dumbbell)
2
12-15 reps
-
4B
Single Arm Row (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
2
12-15 reps
-
4A
Skull Crusher (Dumbbell)
2
12-15 reps
-
4B
Single Arm Row (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
2
12-15 reps
-
4A
Skull Crusher (Dumbbell)
2
12-15 reps
-
4B
Single Arm Row (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
2
12-15 reps
-
4A
Skull Crusher (Dumbbell)
2
12-15 reps
-
4B
Single Arm Row (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Overhead Press (Dumbbell)
2
8 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4A
Skull Crusher (Dumbbell)
2
10-12 reps
-
4B
Single Arm Row (Cable)
2
10-12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
5B
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
2
12-15 reps
-
4A
Skull Crusher (Dumbbell)
2
12-15 reps
-
4B
Single Arm Row (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
2
12-15 reps
-
4A
Skull Crusher (Dumbbell)
2
12-15 reps
-
4B
Single Arm Row (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Overhead Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Single Arm)
2
12-15 reps
-
4A
Skull Crusher (Dumbbell)
2
12-15 reps
-
4B
Single Arm Row (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Front Squat (Dumbbell)
3
10 reps
-
3A
Single Leg Press
2
10-12 reps
-
3B
Glute-Ham Raise
2
10-12 reps
-
4
Step-Up (Weighted)
2
12-15 reps
-
5A
Hip Adduction
2
12-15 reps
-
5B
Glute Med Kickback
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Front Squat (Dumbbell)
3
10 reps
-
3A
Single Leg Press
2
10-12 reps
-
3B
Glute-Ham Raise
2
10-12 reps
-
4
Step-Up (Weighted)
2
12-15 reps
-
5A
Hip Adduction
2
12-15 reps
-
5B
Glute Med Kickback
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Front Squat (Dumbbell)
3
10 reps
-
3A
Single Leg Press
2
10-12 reps
-
3B
Glute-Ham Raise
2
10-12 reps
-
4
Step-Up (Weighted)
2
12-15 reps
-
5A
Hip Adduction
2
12-15 reps
-
5B
Glute Med Kickback
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Front Squat (Dumbbell)
3
10 reps
-
3A
Single Leg Press
2
10-12 reps
-
3B
Glute-Ham Raise
2
10-12 reps
-
4
Step-Up (Weighted)
2
12-15 reps
-
5A
Hip Adduction
2
12-15 reps
-
5B
Glute Med Kickback
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Front Squat (Dumbbell)
2
8 reps
-
3A
Single Leg Press
2
8-10 reps
-
3B
Glute-Ham Raise
2
8-10 reps
-
4
Step-Up (Weighted)
2
10-12 reps
-
5A
Hip Adduction
2
10-12 reps
-
5B
Glute Med Kickback
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Front Squat (Dumbbell)
3
10 reps
-
3A
Single Leg Press
2
10-12 reps
-
3B
Glute-Ham Raise
2
10-12 reps
-
4
Step-Up (Weighted)
2
12-15 reps
-
5A
Hip Adduction
2
12-15 reps
-
5B
Glute Med Kickback
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Front Squat (Dumbbell)
3
10 reps
-
3A
Single Leg Press
2
10-12 reps
-
3B
Glute-Ham Raise
2
10-12 reps
-
4
Step-Up (Weighted)
2
12-15 reps
-
5A
Hip Adduction
2
12-15 reps
-
5B
Glute Med Kickback
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Front Squat (Dumbbell)
3
10 reps
-
3A
Single Leg Press
2
10-12 reps
-
3B
Glute-Ham Raise
2
10-12 reps
-
4
Step-Up (Weighted)
2
12-15 reps
-
5A
Hip Adduction
2
12-15 reps
-
5B
Glute Med Kickback
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Single Arm Row (Dumbbell)
3
10-12 reps
-
4A
One Arm Bicep Curl
2
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Single Arm Row (Dumbbell)
3
10-12 reps
-
4A
One Arm Bicep Curl
2
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Single Arm Row (Dumbbell)
3
10-12 reps
-
4A
One Arm Bicep Curl
2
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Single Arm Row (Dumbbell)
3
10-12 reps
-
4A
One Arm Bicep Curl
2
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Seated Row (Cable)
2
8-10 reps
-
3A
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3B
Single Arm Row (Dumbbell)
2
8-10 reps
-
4A
One Arm Bicep Curl
2
10-12 reps
-
4B
Tricep Rope Push Down (Cable)
2
10-12 reps
-
5A
Rear Delt Fly (Dumbbell)
2
10-12 reps
-
5B
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Single Arm Row (Dumbbell)
3
10-12 reps
-
4A
One Arm Bicep Curl
2
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Single Arm Row (Dumbbell)
3
10-12 reps
-
4A
One Arm Bicep Curl
2
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3B
Single Arm Row (Dumbbell)
3
10-12 reps
-
4A
One Arm Bicep Curl
2
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
2
12-15 reps
-
5A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
65%
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3A
Lunge (Dumbbell)
2 Sets
12-15 Reps
-
3B
Reverse Lunge (Dumbbell)
2 Sets
12-15 Reps
-
4A
Lying Leg Curl
2 Sets
12-15 Reps
-
4B
Leg Extension
2 Sets
12-15 Reps
-
Day 4
1
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3A
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3B
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
4A
One Arm Bicep Curl
2 Sets
12-15 Reps
-
4B
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
-
5A
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
-
5B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3
Lat Pulldown (Single Arm)
2 Sets
12-15 Reps
-
4A
Skull Crusher (Dumbbell)
2 Sets
12-15 Reps
-
4B
Single Arm Row (Cable)
2 Sets
12-15 Reps
-
5A
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
-
5B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
65%
2
Front Squat (Dumbbell)
3 Sets
10 Reps
-
3A
Single Leg Press
2 Sets
10-12 Reps
-
3B
Glute-Ham Raise
2 Sets
10-12 Reps
-
4
Step-Up (Weighted)
2 Sets
12-15 Reps
-
5A
Hip Adduction
2 Sets
12-15 Reps
-
5B
Glute Med Kickback
2 Sets
12-15 Reps
-