Women's 4 Day Upper-Lower
Low volume strength training program designed for lifters who wants to focus on glute growth and want to be time efficient! ◡̈
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5–8 reps | @7–10 |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–12 reps | @7–10 |
| 3 | Leg Extension | 3 | 10–15 reps | @7–10 |
| 4 | Glute Kickback (Cable) | 3 | 10–20 reps | @7–10 |
| 5 | Cable Crunch | 3 | 12–15 reps | @7–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1–3 reps | @8–10 |
| 3 | 6–8 reps | @7–10 | ||
| 2 | Reverse Pec Deck | 2 | 12–15 reps | @7–10 |
| 3 | Lat Pulldown | 3 | 8–12 reps | @7–10 |
| 4 | Seated Overhead Press (Dumbbell) | 4 | 6–10 reps | @7–10 |
| 5 | Seated Row (Cable) | 3 | 8–12 reps | @7–10 |
| 6 | Tricep Pushdown (Cable) | 2 | 10–15 reps | @7–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 3 | 8–15 reps | @7–10 |
| 2 | Split Squat Front Foot Elevated (Smith Machine) | 3 | 8–12 reps | @7–10 |
| 3 | Leg Curl | 3 | 10–15 reps | @7–10 |
| 4 | Hip Abductor (Machine) | 3 | 10–20 reps | @7–10 |
| 5 | Leg Raise (Captain's Chair) | 3 | 10–15 reps | @7–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Assisted) | 3 | 4–8 reps | @7–10 |
| 2 | Reverse Pec Deck | 2 | 12–15 reps | @7–10 |
| 3 | Incline Bench Press (Dumbbell) | 4 | 6–12 reps | @7–10 |
| 4 | Seated Row (Cable) | 3 | 8–12 reps | @7–10 |
| 5 | Lateral Raise (Cable) | 4 | 10–15 reps | @7–10 |
| 6 | Bicep Curl (Dumbbell) | 2 | 10–15 reps | @7–10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Women's 4 Day Upper-Lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Women's 4 Day Upper-Lower is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Women's 4 Day Upper-Lower is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
