This comprehensive upper/lower split program helps women build strength and muscle over 4 weekly training sessions. The program alternates between upper and lower body workouts, optimizing recovery while maintaining training frequency.

Program Overview:

• Frequency: 4 days per week
• Split: Upper/Lower body focus
• Rest: 1-2 days between similar muscle groups
• Duration: 45-60 minutes per session

Training Schedule:

• Monday: Upper Body A
• Tuesday: Lower Body A
• Thursday: Upper Body B
• Friday: Lower Body B

Upper Body A

• Bench Press: 3x8-12
• Bent Over Rows: 3x8-12
• Overhead Press: 3x8-12
• Face Pulls: 3x12-15
• Lateral Raises: 3x12-15
• Tricep Pushdowns: 3x12-15
• Bicep Curls: 3x12-15

Lower Body A

• Squats: 3x8-12
• Romanian Deadlifts: 3x8-12
• Hip Thrusts: 3x12-15
• Walking Lunges: 3x12 each leg
• Calf Raises: 4x15-20
• Plank: 3x45 seconds

Upper Body B

• Incline Dumbbell Press: 3x8-12
• Pull-Ups or Lat Pulldowns: 3x8-12
• Dumbbell Shoulder Press: 3x8-12
• Cable Rows: 3x12-15
• Front Raises: 3x12-15
• Skull Crushers: 3x12-15
• Hammer Curls: 3x12-15

Lower Body B

• Deadlifts: 3x8-12
• Bulgarian Split Squats: 3x10-12 each leg
• Glute Bridges: 3x12-15
• Step-Ups: 3x12 each leg
• Seated Calf Raises: 4x15-20
• Russian Twists: 3x20

Key Program Notes:

• Start with a 5-10 minute warm-up
• Rest 1-2 minutes between sets
• Progress weight when you can complete all sets/reps with good form
• Focus on form over weight
• Adjust weights and reps based on experience level

For optimal results, maintain proper nutrition and get adequate sleep. Track your progress and adjust weights as needed to ensure continuous improvement.

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