Program Description
This is a 4 day upper lower split designed to help women build muscle and gain strength. Full gym equipment is recommended. I did not create this program, it is from BrickHouseGym.club, I am uploading it here to help users with tracking progress.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedFeb 05, 2024 12:11
- Last EditedSep 06, 2024 12:45
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Reverse Lunge (Barbell)
4
6 reps
RPE 7
4
Hip Thrust (Barbell)
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Reverse Lunge (Barbell)
4
6 reps
RPE 7
4
Hip Thrust (Barbell)
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Reverse Lunge (Barbell)
4
6 reps
RPE 7
4
Hip Thrust (Barbell)
4
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Reverse Lunge (Barbell)
4
6 reps
RPE 7
4
Hip Thrust (Barbell)
4
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
6
Hyperextension
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
6
Hyperextension
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
6
Hyperextension
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 7
5
Plank
3
1 mins
RPE 6.5
6
Hyperextension
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 6.5
2
Deadlift (Dumbbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
4
Hack Squat
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 6.5
2
Deadlift (Dumbbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
4
Hack Squat
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 6.5
2
Deadlift (Dumbbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
4
Hack Squat
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 6.5
2
Deadlift (Dumbbell)
3
12 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
4
Hack Squat
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6
6
Tricep Extension (Cable)
2
12 reps
RPE 6
7
Hip Adductor (Machine)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6
6
Tricep Extension (Cable)
2
12 reps
RPE 6
7
Hip Adductor (Machine)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6
6
Tricep Extension (Cable)
2
12 reps
RPE 6
7
Hip Adductor (Machine)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
2
Seated Row (Cable)
3
12 reps
RPE 6.5
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6
6
Tricep Extension (Cable)
2
12 reps
RPE 6
7
Hip Adductor (Machine)
3
12 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Smith Machine)4 Sets
6 Reps
@8
2
Deadlift (Barbell)4 Sets
6 Reps
@8
3
Reverse Lunge (Barbell)4 Sets
6 Reps
@7
4
Hip Thrust (Barbell)4 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)4 Sets
6 Reps
@8
2
Dumbbell Row4 Sets
6 Reps
@8
3
Seated Shoulder Press (Dumbbell)4 Sets
6 Reps
@8
4
Lat Pulldown4 Sets
8 Reps
@7
5
Plank3 Sets
1 mins
@6.5
6
Hyperextension3 Sets
12 Reps
@6.5
Day 3
1
Goblet Squat3 Sets
12 Reps
@6.5
2
Deadlift (Dumbbell)3 Sets
12 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@6.5
4
Hack Squat3 Sets
12 Reps
@6
5
Hip Abductor (Machine)3 Sets
12 Reps
@6
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@6.5
2
Seated Row (Cable)3 Sets
12 Reps
@6.5
3
Seated Overhead Press (Dumbbell)3 Sets
12 Reps
@6
4
Lat Pulldown3 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)2 Sets
12 Reps
@6
6
Tricep Extension (Cable)2 Sets
12 Reps
@6
7
Hip Adductor (Machine)3 Sets
12 Reps
@6