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Female: upper/lower split

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11 athletes joined

Program Description

Strength training: beginner to novice. No barbell. Female orientated, lower back-friendly

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 20, 2024 04:15
  • Last Edited
    Jun 18, 2025 08:49

Summary

Transform your fitness journey with this 8-week upper/lower split program designed specifically for women. Committing to five days a week, you'll alternate between upper and lower body workouts, targeting all major muscle groups with a variety of exercises like dumbbell rows, leg presses, and push-ups. Each session is crafted to build strength, enhance endurance, and sculpt your physique, ensuring you stay motivated and challenged throughout. Get ready to elevate your training and achieve your fitness goals!
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
-
2
Dumbbell Row
4 Sets
14 Reps
-
3
Push Up
4 Sets
7 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
6
Sit Up
2 Sets
16 Reps
-
Day 1
1
Leg Press
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
30 Reps
-
5
Lunge (Dumbbell)
2 Sets
24 Reps
-
6
Lying Side Lateral Raise
3 Sets
30 Reps
-
Day 3
1
Walk
1 Set
60 mins
-
Day 4
1
Leg Press
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
30 Reps
-
5
Lunge (Dumbbell)
2 Sets
24 Reps
-
6
Lying Side Lateral Raise
3 Sets
30 Reps
-
Day 5
1
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
-
2
Dumbbell Row
4 Sets
14 Reps
-
3
Push Up
4 Sets
7 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
6
Sit Up
2 Sets
16 Reps
-