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U/L - PPL (slight glute bias)

by Alexander G.
1 athletes joined

Program Description

body recomposition for intermediate to advanced women who want to train 5 days a week and focus on better health through low intensity steady state cardio and low volume high intensity training.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Women's, Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 28, 2026 08:55
  • Last Edited
    Mar 29, 2026 12:02
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Front Delts
9.2%
Glutes
9.2%
Hamstrings
9.2%
Upper Back
7.2%
Cardio
6.6%
Lats
6.6%
Biceps
6.6%
Chest
6.6%
Quadriceps
5.3%
Abs
5.3%
Middle Delts
3.9%
Rear Delts
2.6%
Lower Back
2.6%
Abductors
2.6%
Calves
2.6%
Forearms
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Machine)
2
4-8 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Bayesian Curl
2
4-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Machine)
2
4-8 reps
RPE 10
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
9
Stair Climber
1
14 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Chest Press (Machine)
2
4-8 reps
RPE 10
6
Lateral Raise (Machine)
2
4-8 reps
RPE 10
7
Bayesian Curl
2
4-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
9
Stair Climber
1
16 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
8
Abs Crunch (Machine)
2
6-15 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
8
Abs Crunch (Machine)
2
6-15 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
8
Abs Crunch (Machine)
2
6-15 reps
RPE 10
9
Stair Climber
1
14 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
8
Abs Crunch (Machine)
2
6-15 reps
RPE 10
9
Stair Climber
1
16 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
3
Chest Press (Machine)
3
4-8 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
3
Chest Press (Machine)
3
4-8 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
8
Stair Climber
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
3
Chest Press (Machine)
3
4-8 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
8
Stair Climber
1
14 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 10
3
Chest Press (Machine)
3
4-8 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
8
Stair Climber
1
16 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
High Row
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Bayesian Curl
2
4-8 reps
RPE 10
6
Preacher Curl (Machine)
2
4-8 reps
RPE 10
7
Reverse Pec Deck
2
4-8 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
High Row
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Bayesian Curl
2
4-8 reps
RPE 10
6
Preacher Curl (Machine)
2
4-8 reps
RPE 10
7
Reverse Pec Deck
2
4-8 reps
RPE 10
8
Stair Climber
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
High Row
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Bayesian Curl
2
4-8 reps
RPE 10
6
Preacher Curl (Machine)
2
4-8 reps
RPE 10
7
Reverse Pec Deck
2
4-8 reps
RPE 10
8
Stair Climber
1
14 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 1
2
High Row
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
5
Bayesian Curl
2
4-8 reps
RPE 10
6
Preacher Curl (Machine)
2
4-8 reps
RPE 10
7
Reverse Pec Deck
2
4-8 reps
RPE 10
8
Stair Climber
1
16 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
8
Abs Crunch (Machine)
2
6-15 reps
RPE 10
9
Stair Climber
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
8
Abs Crunch (Machine)
2
6-15 reps
RPE 10
9
Stair Climber
1
12 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
8
Abs Crunch (Machine)
2
6-15 reps
RPE 10
9
Stair Climber
1
14 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
-
2
Pendulum Squat
2
4-8 reps
RPE 10
3
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Calf Raise (Leg Press)
2
15-20 reps
RPE 10
8
Abs Crunch (Machine)
2
6-15 reps
RPE 10
9
Stair Climber
1
16 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Stair Climber
1 Set
10 mins
-
2
Lat Pulldown
2 Sets
4-8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
@10
4
Chest Press (Machine)
2 Sets
4-8 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
4-8 Reps
@10
6
Lateral Raise (Machine)
2 Sets
4-8 Reps
@10
7
Preacher Curl (Machine)
2 Sets
4-8 Reps
@10
8
Skull Crusher (Dumbbell)
2 Sets
4-8 Reps
@10
9
Stair Climber
1 Set
10 mins
-
Day 2
1
Stair Climber
1 Set
10 mins
-
2
Pendulum Squat
2 Sets
4-8 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
5
Lying Leg Curl
2 Sets
4-8 Reps
@10
6
Hip Abductor (Machine)
2 Sets
4-8 Reps
@10
7
Calf Raise (Leg Press)
2 Sets
15-20 Reps
@10
8
Abs Crunch (Machine)
2 Sets
6-15 Reps
@10
9
Stair Climber
1 Set
10 mins
-
Day 3
1
Stair Climber
1 Set
10 mins
-
2
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@10
3
Chest Press (Machine)
3 Sets
4-8 Reps
@10
4
Shoulder Press (Machine)
2 Sets
4-8 Reps
@10
5
Lateral Raise (Machine)
2 Sets
6-10 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
4-8 Reps
@10
7
Skull Crusher (Dumbbell)
2 Sets
4-8 Reps
@10
8
Stair Climber
1 Set
10 mins
-
Day 4
1
Stair Climber
1 Set
10 mins
-
2
High Row
2 Sets
4-8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
4-8 Reps
@10
5
Bayesian Curl
2 Sets
4-8 Reps
@10
6
Preacher Curl (Machine)
2 Sets
4-8 Reps
@10
7
Reverse Pec Deck
2 Sets
4-8 Reps
@10
8
Stair Climber
1 Set
10 mins
-
Day 5
1
Stair Climber
1 Set
10 mins
-
2
Pendulum Squat
2 Sets
4-8 Reps
@10
3
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
5
Lying Leg Curl
2 Sets
4-8 Reps
@10
6
Hip Abductor (Machine)
2 Sets
4-8 Reps
@10
7
Calf Raise (Leg Press)
2 Sets
15-20 Reps
@10
8
Abs Crunch (Machine)
2 Sets
6-15 Reps
@10
9
Stair Climber
1 Set
10 mins
-