logo
BoostcampPNG

Women’s 4 Day Workout Split

by Andreea R.
296 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 22, 2025 02:37

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!
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
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
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
-