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Lower/Upper for Women

by Kikito L.
11 athletes joined

Program Description

Fullbody hypertrophy with lower body emphasis

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2024 09:41
  • Last Edited
    Jun 18, 2025 12:18

Summary

Unlock your strength with the "Lower/Upper for Women" program, a dynamic 4-week training plan designed specifically for women looking to enhance their fitness journey. Committing just four days a week, you'll engage in targeted workouts that focus on both lower and upper body strength, incorporating essential lifts like Romanian Deadlifts and Overhead Presses. This program blends compound movements with isolation exercises to sculpt your physique and boost your confidence. Get ready to challenge yourself and see real results in just a month!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Goblet Squat
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Lying Leg Raise
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Goblet Squat
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Lying Leg Raise
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Goblet Squat
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Lying Leg Raise
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Lunge (Barbell)
3
6-10 reps
-
3
Hip Thrust (Barbell)
3
10-15 reps
-
4
Goblet Squat
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Lying Leg Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Underhand Row
4
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
10-15 reps
-
3B
Overhead Tricep Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Underhand Row
4
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
10-15 reps
-
3B
Overhead Tricep Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Underhand Row
4
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
10-15 reps
-
3B
Overhead Tricep Extension
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2A
Underhand Row
4
8-12 reps
-
2B
Lateral Raise (Dumbbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
10-15 reps
-
3B
Overhead Tricep Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
2
Sissy Squat
3
5-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Weighted)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
2
Sissy Squat
3
5-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Weighted)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
2
Sissy Squat
3
5-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Weighted)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5-10 reps
-
2
Sissy Squat
3
5-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Barbell)
3
10-15 reps
-
5A
Standing Calf Raise
3
8-15 reps
-
5B
Abs Crunch (Weighted)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
5-12 reps
-
1B
Barbell Row
4
6-10 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
3A
Overhead Tricep Extension
3
6-10 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
5-12 reps
-
1B
Barbell Row
4
6-10 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
3A
Overhead Tricep Extension
3
6-10 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
5-12 reps
-
1B
Barbell Row
4
6-10 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
3A
Overhead Tricep Extension
3
6-10 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
5-12 reps
-
1B
Barbell Row
4
6-10 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
3A
Overhead Tricep Extension
3
6-10 reps
-
3B
Bicep Curl (Barbell)
3
6-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Lunge (Barbell)
3 Sets
6-10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-
4
Goblet Squat
3 Sets
10-15 Reps
-
5A
Standing Calf Raise
3 Sets
8-15 Reps
-
5B
Lying Leg Raise
3 Sets
8-15 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2A
Underhand Row
4 Sets
8-12 Reps
-
2B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
3A
Bicep Curl (Barbell)
3 Sets
10-15 Reps
-
3B
Overhead Tricep Extension
3 Sets
10-15 Reps
-
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
5-10 Reps
-
2
Sissy Squat
3 Sets
5-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-
5A
Standing Calf Raise
3 Sets
8-15 Reps
-
5B
Abs Crunch (Weighted)
3 Sets
8-15 Reps
-
Day 4
1A
Push Up
3 Sets
5-12 Reps
-
1B
Barbell Row
4 Sets
6-10 Reps
-
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2B
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
-
3A
Overhead Tricep Extension
3 Sets
6-10 Reps
-
3B
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-