Women’s 4 Day Upper Strength/Lower Hypertrophy

Introducing my Women’s 4-Day Glute-Focused Upper/Lower Hypertrophy Program—designed for those looking to build strong, sculpted muscles while enhancing an hourglass figure. This program strategically combines intense lower-body glute workouts with balanced upper-body training, emphasizing muscle growth and symmetry. Perfect for women aiming to enhance their curves, especially in the glutes, while maintaining overall strength and balance. For best results, this program is ideal when paired with a caloric surplus, ensuring your body has the fuel needed to grow and shape those muscles. Whether you’re looking to boost your strength or create a more defined silhouette, this program is your path to achieving some serious gains.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Hip Thrust (Machine)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Seated Calf Raise

Hip Abductor (Machine)

Lower 1

Bench Press (Dumbbell)

Bent Over Row (Barbell)

V-Handle Tricep Pushdown (Cable)

Single Arm Iso Row

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Leg Raise (Captain's Chair)

Upper 1

Plank

Sumo Deadlift (Barbell)

Reverse Lunge (Barbell)

Hyperextension

Single Leg Hip Thrust

Leg Curl

Glute Kickback (Cable)

Lower 2

Overhead Press (Dumbbell)

Chin-Up (Assisted)

Incline Bench Press (Dumbbell)

Face Pull

Skull Crusher

Bicep Curl (Cable)

Hollow Hold

Abs Crunch (Bodyweight)

Upper 2

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