I’ve designed an easy-to-follow and effective 4 day workout routine for women who want to unleash their inner strength and improve their shape.
This program will allow you to train in an organized manner and help you get stronger, fitter, and healthier.
Those looking for a well-designed, effective, and straightforward workout routine for women can download this program.
About Program
Program Duration: You should try this program for at least two months to see some noticeable changes.
Workout Goal: I’ve shared two routines in this article, one for strength and muscle building and the other for lowering body fats, increasing lean mass, and bolstering muscles.
Sessions/week: Four
Difficulty Level: Beginner to Intermediate Level
Suitable Age Group: 16-35
Alternate Home Workout Program: 12-Week Home Workout Plan for Females
4 Day Women’s Workout Routine for Strength and Mass
If you’re lean and want to grow your strength and muscle, this four-day routine can help you achieve your fitness goal.
It involves training two muscles daily, allowing you to focus on every muscle group throughout the body within a week.
Schedule
- Monday – Chest and Shoulder
- Tuesday – Quadriceps and Arms
- Wednesday – OFF
- Thursday – Back and Hamstrings
- Friday – Glutes, Core, and Calves
- Saturday – Cardio (Optional)
- Sunday – OFF
Instructions
- Warm-up: Start your workout with 5 minutes of quick warm-up. You can do lightweight resistance or bodyweight cardio exercises to increase your heart rate and prepare your muscles for weighted exercises.
- Rest between sets: If your goal is to increase strength, take 3 minutes of rest, 2 minutes for hypertrophy, and less than one minute for endurance and calorie burning.
- Loading per set: Increase weight when you lower the number of reps.
Day 1 – Chest and Shoulder
| Exercise | Sets | Reps |
|---|---|---|
| Incline Machine Bench Press | 3 | 15, 12, 10 |
| Flat Dumbbell Bench Press | 3 | 15, 12, 10 |
| Seated Pec Deck Fly | 3 | 20, 15, 12 |
| Overhead Press | 3 | 15, 12, 10 |
| Cable Lateral Raises | 3 | 10/arm |
| Reverse Machine Fly | 3 | 15, 12, 10 |
Day 2 – Quadriceps and Arms
| Superset | Sets | Reps |
|---|---|---|
| Dumbbell Squat + Rope Pushdown | 3 | 15, 12, 10 |
| Leg Press + Overhead Triceps Extension | 3 | 15, 12, 10 |
| Front Lunges + Preacher/Concentration Curl | 3 | 12, 10, 8 |
| Step-up + Hammer Curl | 3 | 12, 10, 8 |
Day 3 – Back and Hamstrings
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldown (Medium Grip) | 2 | 12-15 |
| Lat Pulldown (Close Grip) | 2 | 12-15 |
| Seated Cable Row | 3 | 20, 15, 12 |
| One-arm DB Row | 3 | 10/side |
| Machine Leg Curl | 3 | 20, 15, 12 |
| DB Romanian Deadlift | 3 | 12, 10, 8 |
Day 4 – Glutes, Core, and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Cable Pull Through | 4 | 12-15 |
| Barbell Hip Thrust | 2 | 12-15 |
| Glute Kickback | 3 | 20, 15, 12 |
| Machine Ab Crunches | 3 | 10/side |
| Reverse Crunches | 3 | 20, 15, 12 |
| High-to-Low Cable Chop | 3 | 12, 10, 8 |
4 Day Workout Split for Women to Burn Fat and Tone Muscle
If you’re slightly overweight and looking to get into shape, you can try this women’s 4 day split workout routine.
This plan involves performing both resistance and cardio exercises and will help you increase lean mass and lower body fat.
Schedule
- Monday – Upper Body and Cardio
- Tuesday – Lower Body and Abs
- Wednesday – Rest
- Thursday – Upper Body and Cardio
- Friday – Lower Body and Abs
- Saturday – Rest
- Sunday – Rest
Instructions
- Warm-up: Perform aerobic exercises like jumping jacks, mountain climbing, bear crawling, and high knees and a warm-up set to increase your body temperature before going intense.
- Rest between sets: Keep the rest time as short as possible.
- Adjustment: You can make as many changes to this program as needed.
Day 1 – Upper Body and Cardio
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Incline Machine Bench Press | Chest | 3 | 12-15 |
| Seated Pec Deck Fly | Chest | 3 | 12-15 |
| Cable Lateral Raises | Shoulder | 3 | 10/side |
| Reverse Flyes | Shoulder | 3 | 10-12 |
| Rope Pushdown | Triceps | 2 | 12-15 |
| Bench Dips | Triceps | 2 | 12-15 |
| Treadmill | Full Body | 1 | 10-min |
| Elliptical Machine | Full Body | 1 | 5-min |
| Bicycling | Full Body | 1 | 5-min |
Day 2 – Lower Body and Abs
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Dumbbell Lunges | Quad | 3 | 12-15 |
| Leg Press | Quad | 3 | 12-15 |
| Leg Extension | Quad | 3 | 10/side |
| Leg Curl | Hamstring | 3 | 10-12 |
| Hip Thrust | Glute | 2 | 12-15 |
| High to Low Cable Chop | Oblique | 3 | 10/side |
| Ab Machine Crunches | Upper Abs | 3 | 20 |
| Hanging Knee Raises | Lower Abs | 3 | 10 |
Day 3 – Upper Body and Cardio
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Front Lat Pull Down | Back | 3 | 20, 15, 12 |
| Seated Cable Row | Back | 3 | 20, 15, 12 |
| Chest-Supported Row | Back | 3 | 20, 15, 12 |
| Overhead Press | Shoulder | 3 | 20, 15, 12 |
| Preacher/Concentration Curl | Biceps | 3 | 12-15 |
| Treadmill | Full Body | 1 | 10-min |
| Elliptical Machine | Full Body | 1 | 5-min |
| Bicycling | Full Body | 1 | 5-min |
Day 4 – Lower Body and Abs
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Dumbbell Squat | Quad | 3 | 12-15 |
| Hack Squat | Quad | 3 | 12-15 |
| DB Romanian Deadlift | Hamstring | 3 | 10-12 |
| Forward Leaning Step-up | Lower Body | 3 | 10/side |
| Prone Frog Curl | Glute | 2 | 12-15 |
| High to Low Cable Chop | Oblique | 3 | 10/side |
| Ab Machine Crunches | Upper Abs | 3 | 20 |
| Hanging Knee Raises | Lower Abs | 3 | 10 |
Download The Workout Routines PDF
Related Program:
