Women’s 4 Day Workout Split

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)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hyperextension

Squat (Barbell)

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Lying Leg Curl

Legs

Bench Press (Barbell)

Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Push

Leg Extension

Leg Press

Hip Abductor (Machine)

Lat Pulldown

Seated Row (Cable)

Chin-Up (Assisted)

Bicep Curl (Barbell)

Hammer Curl

Pull

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