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Brickhouse Gym: Women’s 4 Day Upper/Lower Program

by WM
398 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
    Sep 01, 2025 10:22

Summary

Transform your strength training routine with the Brickhouse Gym: Women’s 4 Day Upper/Lower Program. Over four weeks, you'll engage in a balanced mix of upper and lower body workouts, designed to build muscle and enhance endurance. Each session includes compound lifts like squats and deadlifts, complemented by targeted exercises for a comprehensive approach. With just four days a week, this program is perfect for those looking to maximize their gym time while achieving real results. Get ready to elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.6%
Quadriceps
14.4%
Hamstrings
9.8%
Lats
8.2%
Upper Back
7.3%
Triceps
6.8%
Front Delts
5.9%
Abs
5.1%
Lower Back
5.1%
Biceps
5%
Chest
4.6%
Middle Delts
4.6%
Adductors
4.4%
Abductors
2%
Forearms
0.3%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Reverse Lunge (Barbell)
4
6 reps
RPE 7
4
Hip Thrust (Barbell)
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Reverse Lunge (Barbell)
4
6 reps
RPE 7
4
Hip Thrust (Barbell)
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Reverse Lunge (Barbell)
4
6 reps
RPE 7
4
Hip Thrust (Barbell)
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Reverse Lunge (Barbell)
4
6 reps
RPE 7
4
Hip Thrust (Barbell)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
6
Hyperextension
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
6
Hyperextension
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
6
Hyperextension
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
6
Hyperextension
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 6.5
2
Deadlift (Dumbbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
4
Hack Squat
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 6.5
2
Deadlift (Dumbbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
4
Hack Squat
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 6.5
2
Deadlift (Dumbbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
4
Hack Squat
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 6.5
2
Deadlift (Dumbbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
4
Hack Squat
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6
6
Tricep Extension (Cable)
2
12 reps
RPE 6
7
Hip Adductor (Machine)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6
6
Tricep Extension (Cable)
2
12 reps
RPE 6
7
Hip Adductor (Machine)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6
6
Tricep Extension (Cable)
2
12 reps
RPE 6
7
Hip Adductor (Machine)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6
6
Tricep Extension (Cable)
2
12 reps
RPE 6
7
Hip Adductor (Machine)
3
12 reps
RPE 6
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