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

by SaiAung KyawKyaw (NathanArmstrong)
1 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
    Jun 30, 2025 11:53
  • Last Edited
    Aug 07, 2025 10:53

Summary

Unlock your strength with the Brickhouse Gym: Women’s 4 Day Upper/Lower Program, a comprehensive 4-week training plan designed to sculpt and tone your body. This program combines targeted exercises like squats, deadlifts, and bench presses, focusing on both upper and lower body strength. With four sessions each week, you’ll build muscle, enhance endurance, and boost your confidence in the gym. Get ready to challenge yourself and see real results!
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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