Girl Split
Transform your strength and confidence in just 12 weeks with the Girl Split—60 days to unleash your inner powerhouse and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm Pushdown | 5 | 10 reps |
| 2 | Skull Crusher (Barbell) | 5 | 15 reps |
| Superset | |||
| 3A | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 3B | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| 4 | Seated Dip (Machine) | 3 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Squat (Smith Machine) | 3 | 10 reps | — |
| 2 | Smith machine step ups | 3 | 10 reps | — |
| Superset | ||||
| 3A | Leg Press (45 Degrees) | 3 | 10–12 reps | — |
| 3B | Romanian Deadlift (Dumbbell) | 3 | 12 reps | — |
| 4 | Hip Abductor (Machine) | 3 | 10 reps | — |
| 5 | Hip Abductor (Machine) | 1 | AMRAP | — |
| 6 | Single-Leg Leg Curl | 3 | 10–12 reps | — |
| 7 | Leg Extension | 10 | 10 reps | — |
| 8 | Stair Climber | 1 | 10–30 min | @7 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Face Pull | 3 | 10 reps |
| 1B | Shrug (Dumbbell) | 3 | 10 reps |
| 2 | Lat Pulldown | 3 | 12 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 15 reps |
| Superset | |||
| 4A | Standing Pullover (Cable) | 3 | 12 reps |
| 4B | Single Arm Row (Cable) | 3 | 12 reps |
| 5 | Behind The Back Lateral Raise (Cable) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 21s (EZ Bar) | 5 | 7 reps |
| 2 | Hammer Curl (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 3A | Standing Calf Raise | 3 | 15 reps |
| 3B | Calf Raise (Leg Press) | 3 | 15 reps |
| 4 | Incline Curl (Dumbbell) | 3 | 10 reps |
| 5 | Preacher Curl (Machine) | 3 | 15 reps |
| 6 | Lat Pulldown (Single Arm) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10 reps |
| 2 | Single Leg Press | 3 | 12 reps |
| 3 | Lying Leg Curl | 3 | 15 reps |
| Superset | |||
| 4A | Hip Adductor (Machine) | 3 | 10 reps |
| 4B | Hip Abductor (Machine) | 3 | 10 reps |
| Superset | |||
| 5A | Single leg leg extension | 3 | 12 reps |
| 5B | Standing Calf Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Landmine Press | 4 | 20 reps |
| 2 | Cable Y Raises | 3 | 10–12 reps |
| Superset | |||
| 3A | Lat Pulldown (Single Arm) | 3 | 10–12 reps |
| 3B | Single Arm Shoulder Press | 3 | 10–12 reps |
| 4 | EZ Bar Drag Curls | 3 | 12–15 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps |
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, Girl Split 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 30 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.
Girl Split is structured around 6 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.
Girl Split 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
