moderate
Upper/Lower Split Program — Session Overview
A well-structured 4-day split is widely regarded as one of the most useful training programs for women seeking consistent strength gains.
45 min · Kit: Nothing
The session
- 1Day 1: Upper body push (chest, shoulders, triceps)
- 2Day 2: Lower body hip-dominant (glutes, hamstrings)
- 3Day 3: Rest
- 4Day 4: Upper body pull (back, biceps)
- 5Day 5: Lower body quad-dominant (quads, calves, core)
- 6Days 6–7: Rest or light activity
Worth knowing
- An upper/lower split allows adequate frequency (each muscle group twice per week) with adequate rest
- Most women respond very well to 4-day training splits
- This is a framework — individual sessions within each category are drawn from other entries in this library
