Split workout plan for women: 4 days a week

A ready-made gym programme: 4 days a week (Mon, Tue, Thu, Fri), 25 exercises, sets and reps for each day. Each workout trains its own muscle groups, so they have time to recover.

Under each exercise: sets × reps.

Day 1 Legs, Glutes, Calves

• Barbell Back Squat4 × 8
• Sled 45 Degrees Leg Press4 × 10
• Lever Seated Hip Adduction3 × 15
• Dumbbell Rear Lunge3 × 12
• Far Leg Hip Thrust3 × 15
• Lever Standing Calf Raise4 × 15

Day 2 Back, Shoulders, Biceps

• Cable Pulldown4 × 10
• Cable Seated Row4 × 10
• Dumbbell Standing Biceps Curl3 × 12
• Cable Pushdown with Rope3 × 15
• Dumbbell Seated Shoulder Press3 × 10
• Dumbbell Standing Lateral Raise3 × 15

Day 3 Legs, Glutes, Back

• Dumbbell Romanian Deadlift4 × 10
• Barbell Lunge3 × 12
• Hyperextension3 × 15
• Barbell Hip Thrust3 × 15
• Cable Donkey Kickback3 × 15
• Lever Seated Hip Adduction3 × 15

Day 4 Abs, Shoulders, Back

• Dumbbell Standing Overhead Press3 × 10
• Cable Upright Row3 × 12
• Dumbbell Rear Fly3 × 15
• Sit-Up3 × 20
• Captains Chair Straight Leg Raise3 × 15
• Front Plank with Leg Lift3 × 30
• Side Plank3 × 30

This programme is already in Gloox

Open Ready-made plans in the app. The AI coach fits the programme to your goal and equipment, and suggests the weight for every set during the workout.

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On a computer? Point your phone's camera here to get the app.

Who a split is for

People who have trained for at least a couple of months and can get to the gym 3–5 times a week. Each muscle group gets more work per session and longer rest before the next one.

How to progress

Once you hit the top of the rep range in every set with good form, add 2.5–5 % to the weight next time. The last 1–2 reps of a set should be hard, but your form should hold.

Questions

• Full body, 2 days a week
• Full body, 3 days a week
• Full body, 4 days a week
• Split, 3 days a week
• Split, 5 days a week