Program Description
Alternating upper/Lower split 2 days on, 1 off, 2 on, 2 off (Mon, Tues, Thurs, Fri) is the easiest. Use reps in reserve to gauge intensity. You want to hit the prescribed reps with the last rep feeling like you could maybe do 2 more tops. Week 5 is deload. Drop all weight by 25% and focus on form for that week. Then restart program week 1
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedJan 10, 2025 03:22
- Last EditedJun 26, 2025 07:46
Summary
Unleash your inner strength with the Hero Lab 4-Day Split designed specifically for women! This 4-week program focuses on targeted muscle groups, combining lower and upper body workouts to help you build strength and confidence. Each session is crafted to maximize your gains, featuring exercises like Hack Squats and Dumbbell Rows, ensuring a balanced approach to fitness. With a full gym setup, you'll have everything you need to sculpt your physique and elevate your performance. Get ready to transform your workouts and embrace your power!
