Brickhouse Gym: Women’s 4 Day Upper/Lower Program

This is a 4 day upper lower split designed to help women build muscle and gain strength. Full gym equipment is recommended. I did not create this program, it is from BrickHouseGym.club, I am uploading it here to help users with tracking progress.

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Week 1

Week 2

Week 3

Week 4

Squat (Smith Machine)

Deadlift (Barbell)

Reverse Lunge (Barbell)

Hip Thrust (Barbell)

Bench Press (Barbell)

Dumbbell Row

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Plank

Hyperextension

Goblet Squat

Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hack Squat

Hip Abductor (Machine)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Seated Overhead Press (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Hip Adductor (Machine)

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