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Women’s 4 Day Workout Split
by Andreea R.
5 athletes joined
Program Description
Push/ Pull/ Legs for women Day 1- Legs ( Glutes and Hamstrings) Day 2- Push ( Shoulders, Chest and Triceps) Day 3- Legs (Glutes and Quads) Day 4- Pull( Back and Biceps)
Program Overview
Level
Beginner, Novice
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jun 03, 2024 02:48
Last Edited
Jun 16, 2024 03:35
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Week 1
1 / 8 Weeks
Day 1
1
Hyperextension
4 Sets
8 Reps
2
Squat (Barbell)
4 Sets
8 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
5
Lying Leg Curl
4 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Chest Press (Machine)
4 Sets
8 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Hip Thrust (Barbell)
4 Sets
8 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
12 Reps
5
Hip Abductor (Machine)
4 Sets
15 Reps
Day 4
1
Lat Pulldown
4 Sets
8 Reps
2
Seated Row (Cable)
4 Sets
8 Reps
3
Chin-Up (Assisted)
4 Sets
8 Reps
4
Bicep Curl (Barbell)
4 Sets
8 Reps
5
Hammer Curl
4 Sets
8 Reps
Day 1
1
Hyperextension
4 Sets
8 Reps
2
Squat (Barbell)
4 Sets
8 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
5
Lying Leg Curl
4 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Chest Press (Machine)
4 Sets
8 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Hip Thrust (Barbell)
4 Sets
8 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
12 Reps
5
Hip Abductor (Machine)
4 Sets
15 Reps
Day 4
1
Lat Pulldown
4 Sets
8 Reps
2
Seated Row (Cable)
4 Sets
8 Reps
3
Chin-Up (Assisted)
4 Sets
8 Reps
4
Bicep Curl (Barbell)
4 Sets
8 Reps
5
Hammer Curl
4 Sets
8 Reps
Day 1
1
Hyperextension
4 Sets
8 Reps
2
Squat (Barbell)
4 Sets
8 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
5
Lying Leg Curl
4 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Chest Press (Machine)
4 Sets
8 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Hip Thrust (Barbell)
4 Sets
8 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
12 Reps
5
Hip Abductor (Machine)
4 Sets
15 Reps
Day 4
1
Lat Pulldown
4 Sets
8 Reps
2
Seated Row (Cable)
4 Sets
8 Reps
3
Chin-Up (Assisted)
4 Sets
8 Reps
4
Bicep Curl (Barbell)
4 Sets
8 Reps
5
Hammer Curl
4 Sets
8 Reps
Day 1
1
Hyperextension
4 Sets
8 Reps
2
Squat (Barbell)
4 Sets
8 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
5
Lying Leg Curl
4 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Chest Press (Machine)
4 Sets
8 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Hip Thrust (Barbell)
4 Sets
8 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
12 Reps
5
Hip Abductor (Machine)
4 Sets
15 Reps
Day 4
1
Lat Pulldown
4 Sets
8 Reps
2
Seated Row (Cable)
4 Sets
8 Reps
3
Chin-Up (Assisted)
4 Sets
8 Reps
4
Bicep Curl (Barbell)
4 Sets
8 Reps
5
Hammer Curl
4 Sets
8 Reps
Day 1
1
Hyperextension
4 Sets
8 Reps
2
Squat (Barbell)
4 Sets
8 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
5
Lying Leg Curl
4 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Chest Press (Machine)
4 Sets
8 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Hip Thrust (Barbell)
4 Sets
8 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
12 Reps
5
Hip Abductor (Machine)
4 Sets
15 Reps
Day 4
1
Lat Pulldown
4 Sets
8 Reps
2
Seated Row (Cable)
4 Sets
8 Reps
3
Chin-Up (Assisted)
4 Sets
8 Reps
4
Bicep Curl (Barbell)
4 Sets
8 Reps
5
Hammer Curl
4 Sets
8 Reps
Day 1
1
Hyperextension
4 Sets
8 Reps
2
Squat (Barbell)
4 Sets
8 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
5
Lying Leg Curl
4 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Chest Press (Machine)
4 Sets
8 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Hip Thrust (Barbell)
4 Sets
8 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
12 Reps
5
Hip Abductor (Machine)
4 Sets
15 Reps
Day 4
1
Lat Pulldown
4 Sets
8 Reps
2
Seated Row (Cable)
4 Sets
8 Reps
3
Chin-Up (Assisted)
4 Sets
8 Reps
4
Bicep Curl (Barbell)
4 Sets
8 Reps
5
Hammer Curl
4 Sets
8 Reps
Day 1
1
Hyperextension
4 Sets
8 Reps
2
Squat (Barbell)
4 Sets
8 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
5
Lying Leg Curl
4 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Chest Press (Machine)
4 Sets
8 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Hip Thrust (Barbell)
4 Sets
8 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
12 Reps
5
Hip Abductor (Machine)
4 Sets
15 Reps
Day 4
1
Lat Pulldown
4 Sets
8 Reps
2
Seated Row (Cable)
4 Sets
8 Reps
3
Chin-Up (Assisted)
4 Sets
8 Reps
4
Bicep Curl (Barbell)
4 Sets
8 Reps
5
Hammer Curl
4 Sets
8 Reps
Day 1
1
Hyperextension
4 Sets
8 Reps
2
Squat (Barbell)
4 Sets
8 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
5
Lying Leg Curl
4 Sets
8 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Chest Press (Machine)
4 Sets
8 Reps
3
Shoulder Press (Machine)
4 Sets
8 Reps
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Hip Thrust (Barbell)
4 Sets
8 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Press
4 Sets
12 Reps
5
Hip Abductor (Machine)
4 Sets
15 Reps
Day 4
1
Lat Pulldown
4 Sets
8 Reps
2
Seated Row (Cable)
4 Sets
8 Reps
3
Chin-Up (Assisted)
4 Sets
8 Reps
4
Bicep Curl (Barbell)
4 Sets
8 Reps
5
Hammer Curl
4 Sets
8 Reps