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Women’s 4 Day Workout Split

by Andreea R.
343 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
    Sep 16, 2025 04:04

Summary

Transform your fitness journey with this comprehensive 8-week Women’s 4 Day Workout Split, designed to sculpt, strengthen, and empower. Each week, you'll focus on targeted muscle groups with a balanced mix of compound and isolation exercises, ensuring you build strength and definition effectively. With four training days per week, you’ll experience a dynamic blend of leg, push, pull, and core workouts, all while utilizing a full gym's equipment. Get ready to unleash your potential and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.6%
Hamstrings
13.5%
Quadriceps
10.9%
Biceps
7.8%
Lats
7.3%
Triceps
6.8%
Upper Back
6.3%
Front Delts
5.7%
Lower Back
5.7%
Chest
5.2%
Middle Delts
5.2%
Abductors
3.1%
Abs
3.1%
Adductors
2.1%
Forearms
1%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
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
-