In 4 workouts per week, you can accomplish a variety of fitness goals.
A 4 day workout split for women can be used to build strength and muscle, or to tone and tighten.
Ultimately, your approach to weight training will remain the same. What may differ depending on your goals is your approach to nutrition and how to manipulate your cardio workouts.
This article will cover everything you need to know to build a 4 day per week workout template.
While 4 days per week can provide you with a lot of options as to how to split up your workouts, we will utilize the tried and true upper/lower workout split in our template.
Of course, we will tailor it to place more emphasis on muscle groups that most women try to target within their strength workouts.
4 Day Workout Split for Women Overview
As mentioned, the template we will provide in this article will follow an upper/lower training philosophy.
This means two days per week will focus on muscles of the upper body, and the other two days per week will place emphasis on the muscles of the lower body.
Typically, such a split is performed where you perform the 2 days on, 1 day off, 2 days on, 2 days off. So, it will look like this:
- Monday: Upper Body Workout
- Tuesday: Lower Body Workout
- Wednesday: Off
- Thursday: Upper Body Workout
- Friday: Lower Body Workout
- Weekends: Off
Now, as mentioned earlier, cardio can be incorporated into this routine. The template will only focus on strength-based workouts. You may include cardio on your days off from strength training, at a separate time during the day of your strength training, or immediately following your strength training workouts.
It is important to keep in mind that as with all workouts found on Legacy Muscle, the routine provided is simply a template. It was written in a very generalized way and was not individualized to meet any one person’s needs. It is important to tailor the workouts so that the volume and exercises best meet your individual needs based on your goals, fitness level, and health capabilities.
Workout 1: Women’s Upper Body Workout A
| Exercise | Set Range | Rep Range |
| Lat Pull Down | 3-4 | 8-12 |
| Dumbbell Row | 3-4 | 8-12 |
| Seated Dumbbell Shoulder Press | 3-4 | 8-12 |
| Machine Chest Press | 3-4 | 8-12 |
| Incline Dumbbell Curl | 3-4 | 10-15 |
| Cable Rope Tricep Extension | 3-4 | 10-15 |
Workout 2: Women’s Lower Body Workout A
| Exercise | Set Range | Rep Range |
| Squat | 3-4 | 8-12 |
| Dumbbell Plie Squat | 3-4 | 8-12 |
| Cable Pull Throughs | 3-4 | 8-12 |
| Seated Leg Curl | 3-4 | 8-12 |
| Glute-Focused Hyperextensions | 3-4 | 10-15 |
| Seated Calf Raises | 3-4 | 10-15 |
Workout 3: Women’s Upper Body Workout B
| Exercise | Set Range | Rep Range |
| Dumbbell Shoulder Press | 3-4 | 8-12 |
| Cable Lateral Raises | 3-4 | 8-12 |
| Close Grip Lat Pull Down | 3-4 | 8-12 |
| Seated Cable Row | 3-4 | 8-12 |
| (Assisted) Dips | 3-4 | 8-12 |
| Cable Straight Bar Curl | 3-4 | 8-12 |
Workout 4: Women’s Lower Body Workout B
| Exercise | Rep Range | Set Range |
| Romanian Deadlift | 3-4 | 8-12 |
| Leg Press | 3-4 | 8-12 |
| Dumbbell Glute Bridge | 3-4 | 8-12 |
| Cable Kickbacks | 3-4 | 8-12 Each |
| Hip Abduction Machine | 3-4 | 10-15 |
| Calf Raise | 3-4 | 10-15 |
4 Day Workout Split for Women Wrap Up
In this article, we provided a 4 day workout routine for women. The workout is suitable for a variety of goals.
Workouts such as the template provided can be performed nearly indefinitely so long as you are enjoying the program and making progress towards your goal. They can also be slightly modified periodically to help it remain fresh and exciting.
When performing a training split, it is important to attempt to make each week harder than the previous week’s workout. The easiest way to accomplish this is by keeping a workout journal and attempting to increase the weight used for each exercise week after week.
This can be accomplished in small increments, such as 5lbs added to a set of an exercise each week. Or it can be performed at a quicker rate. In your workout journal, write how each set feels as you perform them to remind yourself if you are ready to increase weight or to take a more methodical approach.
Upper/lower workouts can be a lot of fun, especially if you have goals to build muscle and strength. If this is your goal, you can use the first two workouts of the week to perform lower rep ranges with higher weights, and the latter workouts of the week to perform higher rep ranges with more moderate weight. This is known as a strength/hypertrophy upper/lower and is a very popular form of training.
If you enjoyed this workout split, please consider sharing Legacy Muscle with a friend. We are adding more workouts to our website each week and look forward to helping more people accomplish their fitness goals!