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BoostcampPNG

Upper/Lower split 4-days a week + 1 cardio day

by Delval D.

Program Description

Empowerment Through Strength: Encourage women to embrace strength training as a means of empowerment, helping them build confidence in their abilities and improve self-esteem.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 11, 2025 05:12
  • Last Edited
    Jun 18, 2025 09:04

Summary

Transform your physique with this dynamic Upper/Lower split program, designed for 5 days a week over 5 weeks. Each session targets specific muscle groups, ensuring balanced development while incorporating a dedicated cardio day to boost your endurance. You'll engage in a variety of compound and isolation movements, from high bar squats to bench presses, maximizing strength and muscle growth. Perfect for those ready to commit to a structured routine and achieve noticeable results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.3%
Quadriceps
15.6%
Hamstrings
14.5%
Upper Back
7.3%
Chest
6.1%
Front Delts
5.7%
Triceps
5.5%
Lats
5.1%
Abs
4.9%
Lower Back
4.4%
Biceps
4%
Middle Delts
3.3%
Abductors
2.2%
Rear Delts
1.8%
Adductors
1.7%
Cardio
1.2%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
6-8 reps
RPE 7
RPE 9
2
Military Press (Barbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
6-8 reps
RPE 7
RPE 9
2
Military Press (Barbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
6-8 reps
RPE 7
RPE 9
2
Military Press (Barbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
6-8 reps
RPE 7
RPE 9
2
Military Press (Barbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
10-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6-8 reps
6-8 reps
RPE 7
RPE 9
2
Military Press (Barbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4
10-12 reps
6-8 reps
RPE 6
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 8
5
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4
10-12 reps
6-8 reps
RPE 6
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 8
5
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4
10-12 reps
6-8 reps
RPE 6
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 8
5
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4
10-12 reps
6-8 reps
RPE 6
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 8
5
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4
10-12 reps
6-8 reps
RPE 6
RPE 9
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 8
5
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-8 reps
RPE 8
2
Pull-Up (Assisted)
3
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Lat Pulldown
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-8 reps
RPE 8
2
Pull-Up (Assisted)
3
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Lat Pulldown
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-8 reps
RPE 8
2
Pull-Up (Assisted)
3
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Lat Pulldown
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-8 reps
RPE 8
2
Pull-Up (Assisted)
3
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Lat Pulldown
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-8 reps
RPE 8
2
Pull-Up (Assisted)
3
RPE 7
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Face Pull
3
10-12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Lat Pulldown
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Leg Press
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Leg Press
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Leg Press
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Leg Press
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Leg Press
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 6
2
Stair Climber
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 6
2
Stair Climber
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 6
2
Stair Climber
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 6
2
Stair Climber
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 6
2
Stair Climber
1
30 mins
RPE 6
Week 1
1 / 5 Weeks
Day 2
1
High Bar Squat (Barbell)
2 Sets
4 Sets
10-12 Reps
6-8 Reps
@6
@9
2
Front Squat (Barbell)
3 Sets
6-8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
6-8 Reps
6-8 Reps
@7
@9
2
Military Press (Barbell)
3 Sets
6-8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
-
@8
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
6
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@7.5
Day 3
1
Stiff Leg Deadlift
4 Sets
6-8 Reps
@8
2
Pull-Up (Assisted)
3 Sets
@7
3
Seated Row (Cable)
3 Sets
8-10 Reps
@8
4
Face Pull
3 Sets
10-12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8
6
Lat Pulldown
3 Sets
10-12 Reps
@7
Day 4
1
Squat (Paused)
4 Sets
6-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
@8
5
Leg Press
3 Sets
10-12 Reps
@8
6
Leg Curl
3 Sets
10-12 Reps
@8
Day 5
1
Cardio (LISS)
1 Set
30 mins
@6
2
Stair Climber
1 Set
30 mins
@6