4 day splits workouts for women
General
Beginner
None
Plan Details
The 4 day splits workouts for women routine is a 17 day workout plan. It is a beginner level plan to achieve general fitness goals.
Back,Glutes,Triceps,HIIT
Routine detail
Mon
Cervical spine recovery
Est. 43 min
8 exercises
chin tuck
4 Sets
Tilted forward
4 Sets
Towel pull
3 Sets x 10 Reps
Shoulder wall slide
3 Sets x 10 Reps
Cat Stretch
3 Sets x 10 Reps
Prayer Stretch with Foam Roller
3 Sets x 10 Reps
thread the needle with foam roller
4 Sets x 12 Reps
Thoracic Spine Extension (Foam Roller)
3 Sets x 10 Reps
Tue
Hip
Est. 170 min
24 exercises
activate
3 Sets x 20 Reps
Foam roller glutes stretch
4 Sets x 20 Reps
thread the needle with foam roller
4 Sets x 12 Reps
Prayer Stretch with Foam Roller
3 Sets x 10 Reps
frog pose
3 Sets x 20 Reps
kettlebell swing
3 Sets x 30,31,31 Reps
kettlebell deadlift?upper hip?
4 Sets x 12,12,10,10 Reps
wide squat
3 Sets x 10,10,8 Reps
bulgarian split squat
3 Sets x 12,12,10 Reps
bulgarian split squat
3 Sets x 12,12,10 Reps
single leg LDL
3 Sets x 15,12,15 Reps
Single leg bench RDL
3 Sets x 15,12,15 Reps
Sitted hip abduction
3 Sets x 10,12,12 Reps
curtsy lunges left
4 Sets x 10 Reps
curtsy lunges right
4 Sets x 10 Reps
Glute Stretch
4 Sets x 20 Reps
Cable deadlifts
3 Sets x 12,12,10 Reps
Lateral band walk
3 Sets x 15 Reps
Clamshell
6 Sets x 15 Reps
Bridge
3 Sets
B-stance Romanian Deadlift
6 Sets x 12,12,10,12,12,10 Reps
Dumbbell Romanian Deadlift
4 Sets x 12 Reps
Shell Stretch
3 Sets x 60 Reps
pigeon pose
2 Sets
Tue
Back
Est. 153 min
18 exercises
Treadmill Running
1 Set
Back stretching
4 Sets x 15 Reps
Lat foam roller stretch
6 Sets x 15,15,16,16,15,15 Reps
Machine Assisted Pull-Up
5 Sets x 14,15,6,7,6 Reps
Cable Seated Row
5 Sets x 14,13,12,12,15 Reps
Cable Shoulder Extension
4 Sets x 12,12,12,6 Reps
Cable Rope Face Pull
4 Sets x 12,12,10,10 Reps
4 Sets x 12,12,12,10 Reps
Dumbbell One-Arm Row
4 Sets x 10,12,12,13 Reps
Dumbbell One-Arm Row
4 Sets x 10,12,12,11 Reps
Leverage Machine High Row
5 Sets x 13,14,12,14,15 Reps
Cable Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,12,12,13 Reps
Cable pulldown downhand
4 Sets x 14,12,12,12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
thread the needle with foam roller
4 Sets x 12 Reps
Prayer Stretch with Foam Roller
3 Sets x 12 Reps
Tue
Cardio+Shoulder
Est. 155 min
16 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 12,15,15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12,12,14 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 11 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 20 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12,12,10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Upper back roller foam stretch
3 Sets x 15 Reps
Rotator cuff roller foam stretch
3 Sets x 20 Reps
Back stretching
3 Sets x 15 Reps
Wall arm slides
3 Sets x 10,12,12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Bent over external rotation
3 Sets x 10 Reps
Cable External Rotation
6 Sets x 10 Reps
Scapular retraction
3 Sets x 10 Reps
Tue
cardio+Biceps
Est. 97 min
6 exercises
Dumbbell Seated Tricep Press
4 Sets x 12,12,12,10 Reps
Bench Dip
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10,12,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Treadmill Running
1 Set
Any
Full Body Stretch
Est. 65 min
15 exercises
Seated Floor Hamstring Stretch
4 Sets x 10,10,15,15 Reps
Cobra
2 Sets
Extended Arm Child Pose
2 Sets x 10 Reps
Downward Facing Dog
3 Sets x 10 Reps
Downward Facing Dog Single-Leg
2 Sets
Posterior Lower Leg Stretch
3 Sets x 10 Reps
All Fours Quad Stretch
3 Sets x 10,10,8 Reps
pigeon pose
4 Sets
Cat Stretch
2 Sets x 10 Reps
Knees to Chest Hug
1 Set
Glute Stretch
3 Sets x 20,30,40 Reps
Cross-Leg Side Stretch (Supine)
3 Sets
Kneeling Lat Stretch
3 Sets
Kneeling Forearm Stretch
3 Sets
Hip Stretch
3 Sets x 8 Reps
Wed
straight legs
Est. 40 min
5 exercises
kneeling knee lift
3 Sets x 15 Reps
close stance calf raise
4 Sets x 12 Reps
wide stance calf raise
3 Sets x 12 Reps
Side hip thrusts
6 Sets x 15 Reps
frog pose
3 Sets x 20 Reps
Wed
Stand Lower abs
Est. 22 min
5 exercises
raise knees
3 Sets x 60 Reps
side knee lift?right?
3 Sets x 60 Reps
side knees lifts?left?
3 Sets x 60 Reps
standing hand touch feet
3 Sets x 60 Reps
side elbow to knee
3 Sets x 8 Reps
Wed
Cardio&Lower abs&stretch
Est. 137 min
14 exercises
Treadmill Running
3 Sets
kettlebell swing
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
raise knees
3 Sets x 8 Reps
side knee lift?right?
3 Sets x 8 Reps
side knees lifts?left?
3 Sets x 8 Reps
standing hand touch feet
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
pigeon pose
3 Sets
All Fours Quad Stretch
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Shell Stretch
3 Sets x 8 Reps
Any
cardio+Biceps test purpose
Est. 73 min
6 exercises
Dumbbell Seated Tricep Press
4 Sets x 12,12,12,10 Reps
Bench Dip
4 Sets x 8,10,8,8 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Tricep Kickback
5 Sets x 10,13,12,13,13 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Treadmill Running
1 Set
Fri
Cardio only
Est. 154 min
7 exercises
Treadmill Running
3 Sets
Indoor Cycling
3 Sets
Wall angels
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Fri
Stretching
Est. 50 min
10 exercises
butterfly sitting
3 Sets
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
pigeon pose
3 Sets
twisted monkey
3 Sets
Glute Stretch
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
knee to chest stretch
3 Sets
supine twist
3 Sets
Foam roller glutes stretch
3 Sets x 8 Reps
Wall arm slides
3 Sets x 8 Reps
Fri
Cardio+lower abs
Est. 98 min
7 exercises
Treadmill Running
3 Sets
kettlebell swing
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
side raise knees
3 Sets x 8 Reps
Sat
Cardio
Est. 210 min
11 exercises
Treadmill Running
3 Sets
kettlebell swing
3 Sets x 30,31,31 Reps
Machine Fly
3 Sets x 10 Reps
Straddle Stretch
3 Sets x 60 Reps
Seated Floor Hamstring Stretch
3 Sets x 10 Reps
Posterior Lower Leg Stretch
3 Sets x 10 Reps
pigeon pose
3 Sets
All Fours Quad Stretch
3 Sets x 8 Reps
Glute Stretch
3 Sets x 20 Reps
Cat Stretch
3 Sets x 10 Reps
Shell Stretch
3 Sets x 60 Reps
Sun
Lower back recovery
Est. 43 min
7 exercises
Pull-Up
3 Sets x 8 Reps
happy baby pose
3 Sets
supine twist
3 Sets
figure four stretch
3 Sets
knee to chest stretch
3 Sets
child pose
3 Sets
pigeon pose
3 Sets
Sun
Core
Est. 30 min
5 exercises
Plank
3 Sets
Inchworm
3 Sets x 5 Reps
Bird Dog Elbow to Knee
3 Sets x 8 Reps
Side Plank Crunch
3 Sets x 8 Reps
Dead bug
3 Sets
Any
F45
Est. 83 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 0,0,8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12,12,14 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 4 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
