Training

Master Plan: A 4-day Training Split for Women

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Are you looking for something different to shake things up? Sometimes creating a new program can do just that. It can be exciting to try something new and different not only as stimulation to your body but also as a mental break for your mind. So let’s look at a great 4-day split that provides a bit of flexibility to go with some fun!

This workout plan is predicated on the idea of doing more compound exercises in your routine instead of a high volume of specialized or isolation exercises for each muscle group. This helps cut back on the number of workout sessions (and days) it takes to work the entire body. This particular split is great for a lot of reasons. It fits in nicely with a standard week allowing you to hit the gym during the week while the kids are in school (or after work) and it leaves the weekends wide open for family or fun commitments.

The 4-Day Training Split

  • Monday – Lower Body4 day training split for women
  • Tuesday – Upper Body
  • Wednesday – Off
  • Thursday – Lower Body
  • Friday – Upper Body
  • Weekend – Off

We target the lower body first in the week when you are freshest because a great set of legs takes some effort! You can arrange a slightly different schedule over different days as long as you give yourself two consecutive days of rest per week and two full days off between working a body section.

For these workouts we are going to do a lower rep range for one workout and higher on the other. This will help with muscle tone, strength, and endurance. Take short rests of only 30 to 60 seconds between sets and exercises.

Monday

  • Dumbbell Squats – 4 sets of 6 to 8 reps
  • Dumbbell Deadlifts – 4 sets of 6 to 8 reps
  • Hack Squat Machine – 2 sets of 6 to 10 reps
  • Stiff Legged Deadlifts – 2 sets of 6 to 10 reps
  • Standing Calf Raises – 3 sets of 8 to 12 reps

Tuesday

  • Machine Bench Press – 4 sets of 6 to 8 reps
  • Dumbbell Rows – 3 sets of 6 to 8 reps
  • Dumbbell Shoulder Press – 3 sets of 6 to 8 reps
  • Barbell Curls – 2 sets of 6 to 8 reps
  • Dips – 2 sets of 6 to 8 reps

Thursday

  • Dumbbell Lunges – 3 sets of 12 to 15 reps
  • Leg Extensions – 3 sets of 15 to 20 reps
  • Leg Curls – 3 sets of 15 to 20 reps
  • Seated Calf Raises – 3 sets of 15 to 20 reps
  • Dumbbell Standing Calf Raises – 3 sets of 15 to 20 reps

Friday

  • Incline Dumbbell Bench Press – 3 sets of 12 to 15 reps
  • Wide Grip Lateral Pulldowns – 3 sets of 12 to 15 reps
  • Dumbbell Front Rows – 3 sets of 12 to 15 reps
  • Dumbbell Curls – 3 sets of 12 to 15 reps
  • Rope Triceps Extension – 3 sets of 12 to 15 reps

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