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BoostcampPNG

Upper Lower Split For Women

by Samantha Pacera
2 athletes joined

Program Description

Made this program for myself to use in my apartment gym with some cable equipment, free weights, and limited machines. If anyone is actually interested in using this, please change to fit your goals.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 20, 2026 12:55
  • Last Edited
    Feb 20, 2026 06:43
Muscle Engagement
Front
Back
MuscleSet
Abs
13.6%
Quadriceps
11.3%
Hamstrings
10.4%
Glutes
10.4%
Front Delts
9.8%
Triceps
8.9%
Chest
5.3%
Middle Delts
5.3%
Stretching
3.6%
Lats
3.6%
Upper Back
3.6%
Biceps
3.6%
Lower Back
3%
Rear Delts
2.7%
Forearms
2.1%
Adductors
1.8%
Calves
1.2%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Plank
3
30 reps
-
6
Dead Bug
3
12 reps
-
7
Wall Sit
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
10 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Plank
3
30 reps
-
6
Dead Bug
3
15 reps
-
7
Wall Sit
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Plank
3
30 reps
-
6
Dead Bug
3
12 reps
-
7
Wall Sit
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
10 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Plank
3
30 reps
-
6
Dead Bug
3
15 reps
-
7
Wall Sit
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Plank
3
30 reps
-
6
Dead Bug
3
12 reps
-
7
Wall Sit
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
10 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Plank
3
30 reps
-
6
Dead Bug
3
15 reps
-
7
Wall Sit
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Plank
3
30 reps
-
6
Dead Bug
3
12 reps
-
7
Wall Sit
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
10 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Plank
3
30 reps
-
6
Dead Bug
3
15 reps
-
7
Wall Sit
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Plank
3
30 reps
-
6
Dead Bug
3
12 reps
-
7
Wall Sit
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
10 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Plank
3
30 reps
-
6
Dead Bug
3
15 reps
-
7
Wall Sit
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Single Leg Hip Thrust
3
8 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Plank
3
30 reps
-
6
Dead Bug
3
12 reps
-
7
Wall Sit
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Hip Thrust
3
10 reps
-
4
Seated Calf Raise
2
15 reps
-
5
Plank
3
30 reps
-
6
Dead Bug
3
15 reps
-
7
Wall Sit
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
One Arm Bent Over Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
One Arm Bent Over Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Pallof Press
3
10 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
One Arm Bent Over Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
One Arm Bent Over Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Pallof Press
3
10 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
One Arm Bent Over Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
One Arm Bent Over Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Pallof Press
3
10 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
One Arm Bent Over Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
One Arm Bent Over Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Pallof Press
3
10 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
One Arm Bent Over Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
One Arm Bent Over Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Pallof Press
3
10 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
One Arm Bent Over Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Pallof Press
3
12 reps
-
6
Plank
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
One Arm Bent Over Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Pallof Press
3
10 reps
-
6
Plank
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Bird Dog
3
10 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Bird Dog
3
10 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Bird Dog
3
10 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Bird Dog
3
10 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Bird Dog
3
10 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Bird Dog
3
10 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Bird Dog
3
10 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Bird Dog
3
10 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Bird Dog
3
10 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Bird Dog
3
10 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Bird Dog
3
10 reps
-
7
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Bird Dog
3
10 reps
-
7
Dead Bug
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30 reps
-
2
Push Up (Incline)
3
8 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Single Leg Hip Thrust
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Seated Calf Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
5
Plank
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
6
Dead Bug
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Wall Sit
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
-
-
-
Day 2
1
Push Up (Incline)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
One Arm Bent Over Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Plank
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
Day 3
1
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Bird Dog
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Dead Bug
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Dead Hang
1 Set
1 Set
30 Reps
30 Reps
-
-
2
Push Up (Incline)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-