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4 Day Split Upper/Lower Workout Program for Women

Monday: Upper (Strength Focused)
1. Flat Machine Press 4 sets 6 reps
2. Dumbbell Row 4 sets 6 reps
3. Shoulder Press 4 sets 6 reps
4. Lat Pull Down 4 sets 6 reps5. Plank 4 sets 20 Secs
6. Hyperextensions (glute focused) 3 sets 12-15 reps

Tuesday: Lower (Strength Focused)
1. Smith Squat 4 sets 6 reps
2. Deadlift 4 sets 6 reps
3. Reverse Lunges 4 sets 6 reps
4. Leg Press 4 sets 6 reps
5. Hip Thrust 4 sets 6 reps

Thursday: Upper (Hypertrophy Focused)
1. Incline Dumbbell Bench Press 3 sets 12 reps
2. Seated Cable Row 3 sets 12 reps
3. Seated Dumbbell Press 3 sets 12 reps
4. Lat Pull Down 3 sets 12 reps
5. Dumbbell Bicep Curl 2 sets 12 reps
6. Tricep Extensions 2 sets 12 reps
7. Abduction Machine 3 sets 12-15 reps

Friday: Lower (Hypertrophy Focused)
1. Goblet Squat 3 sets 12 reps
2. Dumbbell Deadlift 3 sets 12 reps
3. Bulgarian Split Squat 3 sets 12 reps each side
4. Hack Squat 3 sets 12 reps
5. Gulteator with 1-second hold at the bottom 3 sets 12 reps