logo
Brickhouse Gym: Women’s 4 Day Upper/Lower Program
by WM
168 athletes joined
Program Description
This is a 4 day upper lower split designed to help women build muscle and gain strength. Full gym equipment is recommended. I did not create this program, it is from BrickHouseGym.club, I am uploading it here to help users with tracking progress.
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 05, 2024 12:11
Last Edited
Jun 17, 2024 07:56
down_app
Week 1
1 / 4 Weeks
Day 1
1
Squat (Smith Machine)
4 Sets
6 Reps
@8
2
Deadlift (Barbell)
4 Sets
6 Reps
@8
3
Reverse Lunge (Barbell)
4 Sets
6 Reps
@7
4
Hip Thrust (Barbell)
4 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
4 Sets
6 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@8
4
Lat Pulldown
4 Sets
8 Reps
@7
5
Plank
3 Sets
1 mins
@6.5
6
Hyperextension
3 Sets
12 Reps
@6.5
Day 3
1
Goblet Squat
3 Sets
12 Reps
@6.5
2
Deadlift (Dumbbell)
3 Sets
12 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
4
Hack Squat
3 Sets
12 Reps
@6
5
Hip Abductor (Machine)
3 Sets
12 Reps
@6
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
12 Reps
@6.5
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
4
Lat Pulldown
3 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@6
6
Tricep Extension (Cable)
2 Sets
12 Reps
@6
7
Hip Adductor (Machine)
3 Sets
12 Reps
@6
Day 1
1
Squat (Smith Machine)
4 Sets
6 Reps
@8
2
Deadlift (Barbell)
4 Sets
6 Reps
@8
3
Reverse Lunge (Barbell)
4 Sets
6 Reps
@7
4
Hip Thrust (Barbell)
4 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
4 Sets
6 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@8
4
Lat Pulldown
4 Sets
8 Reps
@7
5
Plank
3 Sets
1 mins
@6.5
6
Hyperextension
3 Sets
12 Reps
@6.5
Day 3
1
Goblet Squat
3 Sets
12 Reps
@6.5
2
Deadlift (Dumbbell)
3 Sets
12 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
4
Hack Squat
3 Sets
12 Reps
@6
5
Hip Abductor (Machine)
3 Sets
12 Reps
@6
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
12 Reps
@6.5
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
4
Lat Pulldown
3 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@6
6
Tricep Extension (Cable)
2 Sets
12 Reps
@6
7
Hip Adductor (Machine)
3 Sets
12 Reps
@6
Day 1
1
Squat (Smith Machine)
4 Sets
6 Reps
@8
2
Deadlift (Barbell)
4 Sets
6 Reps
@8
3
Reverse Lunge (Barbell)
4 Sets
6 Reps
@7
4
Hip Thrust (Barbell)
4 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
4 Sets
6 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@8
4
Lat Pulldown
4 Sets
8 Reps
@7
5
Plank
3 Sets
1 mins
@6.5
6
Hyperextension
3 Sets
12 Reps
@6.5
Day 3
1
Goblet Squat
3 Sets
12 Reps
@6.5
2
Deadlift (Dumbbell)
3 Sets
12 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
4
Hack Squat
3 Sets
12 Reps
@6
5
Hip Abductor (Machine)
3 Sets
12 Reps
@6
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
12 Reps
@6.5
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
4
Lat Pulldown
3 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@6
6
Tricep Extension (Cable)
2 Sets
12 Reps
@6
7
Hip Adductor (Machine)
3 Sets
12 Reps
@6
Day 1
1
Squat (Smith Machine)
4 Sets
6 Reps
@8
2
Deadlift (Barbell)
4 Sets
6 Reps
@8
3
Reverse Lunge (Barbell)
4 Sets
6 Reps
@7
4
Hip Thrust (Barbell)
4 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
4 Sets
6 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@8
4
Lat Pulldown
4 Sets
8 Reps
@7
5
Plank
3 Sets
1 mins
@6.5
6
Hyperextension
3 Sets
12 Reps
@6.5
Day 3
1
Goblet Squat
3 Sets
12 Reps
@6.5
2
Deadlift (Dumbbell)
3 Sets
12 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
4
Hack Squat
3 Sets
12 Reps
@6
5
Hip Abductor (Machine)
3 Sets
12 Reps
@6
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
12 Reps
@6.5
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
4
Lat Pulldown
3 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@6
6
Tricep Extension (Cable)
2 Sets
12 Reps
@6
7
Hip Adductor (Machine)
3 Sets
12 Reps
@6