Girl Split 2.0

4-Day Total Body Split for Women
This empowering 4-day workout program is designed for women who want to build strength, sculpt lean muscle, and boost confidence. Each session focuses on a different muscle group to target the entire body across the week — including dedicated ab training and cardio to enhance endurance and tone. With a balanced mix of resistance work and conditioning, you’ll feel stronger, more energized, and see real results without burnout.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

12:3:15 

Seated Row (Cable)

Lat Pulldown

Dumbbell Row

Seated Wide-Grip Row (Cable)

12:3:15

Squat (Smith Machine)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Abs Crunch (Machine)

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Tricep Rope Push Down (Cable)

Hip Thrust (Barbell)

Sumo Deadlift (Dumbbell)

Lying Leg Raise

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