Women's 4 Day Upper-Lower

Transform your strength training with the Women's 4 Day Upper-Lower program! Over 12 weeks, you'll engage in a balanced mix of upper and lower body workouts designed to build muscle, enhance endurance, and boost your confidence. This program incorporates essential barbell and machine exercises, including squats, hip thrusts, and cable crunches, ensuring a comprehensive approach to strength development. Commit to just four days a week, and watch as you sculpt your physique and elevate your performance in the gym!

This program is designed to help lifters who want to prioritize glute growth without neglecting their upper body. Suitable for those who prefer a lower training volume.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Glute Kickback (Cable)

Cable Crunch

Hip Thrust (Barbell)

Split Squat Front Foot Elevated (Smith Machine)

Leg Curl

Hip Abductor (Machine)

Leg Raise (Captain's Chair)

Pull-Up (Assisted)

Reverse Pec Deck

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Cable)

Bicep Curl (Dumbbell)

Bench Press (Barbell)

Lat Pulldown

Seated Overhead Press (Dumbbell)

Tricep Pushdown (Cable)

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