Training splits
The 4 day workout split, written out in full.
Four sessions, three rest days, every muscle group trained twice a week. This is the split most women should move to once three days a week feels routine — here's the exact layout, the alternatives, and how to know you're ready.
The split
Upper / Lower / Upper / Lower.
Train Monday, Tuesday, Thursday, Friday. Rest 2 minutes on heavy compound sets, 60–90 seconds on everything else.
Day 1 — Upper A (strength)
- Dumbbell bench press — 4 × 6–8
- Lat pulldown — 4 × 8–10
- Seated overhead press — 3 × 8
- Cable row — 3 × 10
- Face pull — 3 × 15
Day 2 — Lower A (quad focus)
- Back squat or leg press — 4 × 6–8
- Romanian deadlift — 3 × 8
- Walking lunge — 3 × 10 each leg
- Leg extension — 3 × 12
- Calf raise — 3 × 15
Day 3 — Upper B (volume)
- Incline dumbbell press — 4 × 10
- Single-arm row — 4 × 10 each side
- Lateral raise — 3 × 15
- Cable curl — 3 × 12
- Triceps pushdown — 3 × 12
Day 4 — Lower B (glute focus)
- Hip thrust — 4 × 8–10
- Bulgarian split squat — 3 × 8 each leg
- Leg curl — 3 × 12
- Cable kickback or abduction — 3 × 15
- Plank — 3 × 45 sec
Other options
Three ways to structure four days.
Push / Pull / Legs / Upper
Best if you want more shoulder and arm work.
Push (chest, shoulders, triceps), pull (back, biceps), legs, then a mixed upper day. Each muscle group gets hit roughly 1.5 times a week.
Upper / Lower / Upper / Lower
Best all-round option for most women.
Two upper and two lower sessions, each muscle group trained twice weekly. Easiest split to recover from and to reschedule when life gets in the way.
Full body × 2 + Glute / Upper
Best if glutes are your main goal.
Two full-body sessions plus a dedicated glute day and one upper day. Keeps the base while stacking extra lower-body volume where you want it.
Not sure which one fits your week? Answer a few questions in the free workout split builder — it's the hub that maps every split on this site to your schedule and goal.
Are you ready?
Move to four days when three feels easy.
If you've trained three days a week for at least eight weeks, you're recovering between sessions, and you're still adding weight or reps, four days will accelerate things. If you're still missing sessions or constantly sore, fix that first — a consistent three-day week beats an inconsistent four.
Questions
4 day splits, answered.
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