Level Up (5Day Female)
Hi besties! This is a common workout split among gym girlies. It's often locked behind apps and subscriptions and nonsense, but no gatekeeping here.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Smith Machine) | 1 | 6–10 reps | @6 |
| 1 | 6–10 reps | @8 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 6–10 reps | @6 |
| 1 | 6–10 reps | @8 | ||
| 3 | Step-Ups (Cable) | 1 | 8–12 reps | @6 |
| 1 | 8–12 reps | @8 | ||
| 4 | Abduction (Seated) | 1 | 12–16 reps | @7 |
| 1 | 12–16 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Cable) | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @9 | ||
| 2 | Lat Pulldown (Single Arm) | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @9 | ||
| 3 | Reverse Pec Deck | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @9 | ||
| 4 | Cable Curl (Facing Away) | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @9 | ||
| 5 | Behind The Back Lateral Raise (Cable) | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @9 | ||
| 6 | Stair Climber | 1 | 10–20 min | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 6–10 reps | @5 |
| 1 | 6–10 reps | @7 | ||
| 2 | Reverse Lunge (Smith Machine) | 1 | 8–12 reps | @6 |
| 1 | 8–12 reps | @8 | ||
| 3 | Leg Extension | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @9 | ||
| 4 | Leg Press Calf Raise | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @9 | ||
| 5 | Cable Crunch | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 1 | 8–12 reps | @6 |
| 1 | 8–12 reps | @8 | ||
| 2 | Lying Cable Lateral Raise | 1 | 8–12 reps | @6 |
| 1 | 8–12 reps | @8 | ||
| 3 | Dip (Bodyweight) | 1 | AMRAP | @6 |
| 1 | AMRAP | @8 | ||
| 4 | Face Pull | 1 | 10–15 reps | @6 |
| 1 | 10–15 reps | @8 | ||
| 5 | Stair Climber | 1 | 10–20 min | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | B Stance Kas Hip Thrust (Smith Machine) | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @9 | ||
| 2 | Back Extension (Weighted) | 1 | 10–15 reps | @7 |
| 1 | 10–15 reps | @9 | ||
| 3 | Glute Kickback (Cable) | 1 | 12–16 reps | @8 |
| 1 | 12–16 reps | @10 | ||
| 4 | Abduction Machine (Standing) | 1 | 12–16 reps | @8 |
| 1 | 12–16 reps | @10 | ||
| 5 | Leg Curl | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Level Up (5Day Female) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Level Up (5Day Female) is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Level Up (5Day Female) 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
