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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 18, 2025 10:09

Summary

Unleash your inner strength with the Valkyrie SBD program, a comprehensive 8-week training plan designed for serious lifters. Committing to four days a week, you’ll focus on key compound movements like squats and deadlifts, complemented by targeted accessory work to build muscle and enhance performance. Each session is strategically crafted to maximize gains, incorporating supersets and varied rep ranges to keep your workouts challenging and effective. Equip yourself with a full gym and prepare to elevate your strength and physique to new heights!
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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
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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
-