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!

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.

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

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Week 1

Week 2

Week 3

Week 4

Squat (Smith Machine)

Deadlift (Barbell)

Reverse Lunge (Barbell)

Hip Thrust (Barbell)

Bench Press (Barbell)

Dumbbell Row

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Plank

Hyperextension

Goblet Squat

Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hack Squat

Hip Abductor (Machine)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Seated Overhead Press (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Hip Adductor (Machine)

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