Ready to level up your training and unlock serious results? This 4-day split is tailored for women who want to build strength, sculpt their physique, and feel empowered every time they hit the gym. With two dedicated leg days and two focused upper body days, you’ll hit every major muscle group while improving definition, posture, and performance.
Monday: Hamstring & Glute Focus
Build strength from the ground up. Today’s all about posterior chain power and deep glute engagement.
Barbell Back Squats – 4x8–10
Romanian Deadlifts (RDL) – 3x10–12
Hip Thrusts – 3x10–12
Elevated Sumo Squats (Slow & Controlled) – 3x6–8
Hamstring Curls – 4x10
Adduction Machine – 3 sets to failure (90 lbs)
Abduction Machine – 3 sets to failure (90 lbs)
Tuesday: Upper Body (Chest, Triceps, Core)
Push, press, and burn. This upper body session will leave your chest and triceps pumped, with a core finisher to top it off.
Incline Dumbbell Press – 4x8–10
Cable Chest Flys (RT) – 3x10–12
Chest Press Machine – 3x10–12
Triceps Dips (Bodyweight or Bench) – 3x12
Triceps Rope Pushdowns – 3x12
Planks – 2x1 minute
Russian Twists – 2x30 reps (each side)
Sit-Ups (Decline or Flat) – 2x20 reps
Thursday: Quad & Glute Emphasis
Hit the lower body from a new angle. This day targets quads and glutes with a strong mix of compound and accessory work.
Pit Shark Squats – 4x10–12
Goblet Squats – 2x10
Dumbbell RDLs – 2x10
Leg Press (Narrow Stance) – 3x10
Reverse Lunges – 3x10
Cable Glute Kickbacks – 3x12–15
Friday: Upper Body (Back, Biceps, Shoulders, Core)
Balance the push with the pull. Back, biceps, and shoulders take the spotlight today, along with a strong core circuit.
Assisted or Regular Pull-Ups – 3x6–8
Seated Cable Row – 3x10–12
Lat Pulldown – 3x10–12
Bicep Curls – 2x10
Hammer Curls – 2x10
Face Pulls – 2x12
Lateral Raises – 2x10
Front Raises – 2x10
Planks – 2x1 minute
Russian Twists – 2x30 reps
Sit-Ups (Decline or Flat) – 2x20 reps
Rest on Wednesday and weekends, or add light cardio/stretching if needed.
- Warm up thoroughly before lifting and cool down after.
- Progressive overload and good form are key — don’t rush it.
- Start strong, finish stronger. This is Shango.