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Women’s 4 Day Workout Split

by Fayleen S.
2 athletes joined

Program Description

Push/ Pull/ Legs for women Day 1- Legs ( Glutes and Hamstrings) Day 2- Push ( Shoulders, Chest and Triceps) Day 3- Legs (Glutes and Quads) Day 4- Pull( Back and Biceps)

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 21, 2025 01:43
  • Last Edited
    Aug 06, 2025 06:59

Summary

Elevate your fitness journey with the Women's 4 Day Workout Split, a comprehensive 8-week program designed to sculpt and strengthen your entire body. This split focuses on dedicated leg, push, pull, and core days, ensuring balanced muscle development and optimal recovery. Each workout is packed with effective exercises like barbell squats and Romanian deadlifts, tailored for all fitness levels and requiring a full gym setup. Commit to this program and watch your strength and confidence soar as you transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.6%
Hamstrings
13.5%
Quadriceps
10.9%
Biceps
7.8%
Lats
7.3%
Triceps
6.8%
Upper Back
6.3%
Front Delts
5.7%
Lower Back
5.7%
Chest
5.2%
Middle Delts
5.2%
Abductors
3.1%
Abs
3.1%
Adductors
2.1%
Forearms
1%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Hip Thrust (Barbell)
4
8 reps
-
4
Romanian Deadlift (Barbell)
4
8 reps
-
5
Lying Leg Curl
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Chest Press (Machine)
4
8 reps
-
3
Shoulder Press (Machine)
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Press
4
12 reps
-
5
Hip Abductor (Machine)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Chin-Up (Assisted)
4
8 reps
-
4
Bicep Curl (Barbell)
4
8 reps
-
5
Hammer Curl
4
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hyperextension
4 Sets
8 Reps
-
2
Squat (Barbell)
4 Sets
8 Reps
-
3
Hip Thrust (Barbell)
4 Sets
8 Reps
-
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
5
Lying Leg Curl
4 Sets
8 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Chest Press (Machine)
4 Sets
8 Reps
-
3
Shoulder Press (Machine)
4 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Hip Thrust (Barbell)
4 Sets
8 Reps
-
3
Leg Extension
4 Sets
8 Reps
-
4
Leg Press
4 Sets
12 Reps
-
5
Hip Abductor (Machine)
4 Sets
15 Reps
-
Day 4
1
Lat Pulldown
4 Sets
8 Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Chin-Up (Assisted)
4 Sets
8 Reps
-
4
Bicep Curl (Barbell)
4 Sets
8 Reps
-
5
Hammer Curl
4 Sets
8 Reps
-