Women’s 4 Day Workout Split

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!

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)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hyperextension

Squat (Barbell)

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Lying Leg Curl

Legs

Bench Press (Barbell)

Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Push

Leg Extension

Leg Press

Hip Abductor (Machine)

Lat Pulldown

Seated Row (Cable)

Chin-Up (Assisted)

Bicep Curl (Barbell)

Hammer Curl

Pull

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