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Women’s 4-Day Upper & Lower Hypertrophy

by Ellie Ferrell
60 athletes joined

Program Description

Introducing my Women’s 4-Day Glute-Focused Upper/Lower Hypertrophy Program—designed for those looking to build strong, sculpted muscles while enhancing an hourglass figure. This program strategically combines intense lower-body glute workouts with balanced upper-body training, emphasizing muscle growth and symmetry. Perfect for women aiming to enhance their curves, especially in the glutes, while maintaining overall strength and balance. For best results, this program is ideal when paired with a caloric surplus, ensuring your body has the fuel needed to grow and shape those muscles. Whether you’re looking to boost your strength or create a more defined silhouette, this program is your path to achieving some serious gains.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 30, 2024 09:01
  • Last Edited
    Oct 12, 2025 05:33

Summary

Unlock your strength with the Women’s 4-Day Upper & Lower Hypertrophy program, designed to sculpt and tone over 8 weeks. This dynamic training plan focuses on building muscle through a balanced mix of upper and lower body workouts, utilizing a full gym's worth of equipment. With four sessions per week, you'll engage in targeted exercises like barbell hip thrusts and sumo deadlifts, ensuring a comprehensive approach to hypertrophy. Get ready to challenge yourself and achieve your fitness goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.4%
Hamstrings
11.2%
Quadriceps
10.1%
Middle Delts
8.1%
Triceps
7.7%
Front Delts
7.4%
Upper Back
6.9%
Biceps
6.5%
Lats
5.4%
Chest
4.7%
Lower Back
4.5%
Abs
2.7%
Rear Delts
2.4%
Adductors
2.4%
Calves
2%
Abductors
1.3%
Forearms
1.2%
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
4
6-10 reps
-
3
Bent Over Row (Barbell)
3
8-12 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
2
1
8-12 reps
8-15 reps
-
-
7
Incline Curl (Dumbbell)
3
8-12 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
-
2
Reverse Lunge (Barbell)
3
6-10 reps
-
3
Hyperextension
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise (Leg Press)
3
10-15 reps
-
6
Glute Kickback (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-15 reps
-
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Bodyweight)
4
AMRAP
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
2
10-15 reps
-
6
Skull Crusher
3
8-12 reps
-
7
Bicep Curl (Cable)
3
10-15 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Reverse Lunge (Barbell)
3 Sets
6-10 Reps
-
3
Hyperextension
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
10-15 Reps
-
5
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
6
Glute Kickback (Cable)
2 Sets
12-20 Reps
-
Day 2
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Dumbbell)
4 Sets
6-10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
4
Single Arm Iso Row
2 Sets
8-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
2 Sets
1 Set
8-12 Reps
8-15 Reps
-
-
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Hip Abductor (Machine)
2 Sets
12-20 Reps
-
Day 4
1
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-
2
Overhead Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Face Pull
2 Sets
10-15 Reps
-
6
Skull Crusher
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
8
Lateral Raise (Cable)
4 Sets
10-15 Reps
-