logo
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!
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
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