6-Week 4-Day Split
6-Week 4-Day Split
Woman-focused 4-day split (5 progressive weeks + deload): less back volume, more glute/leg work. One row + one vertical pull per week; pull-through and lunges replace extra back slots.
Weeks
Day 1 — Push / Pull A
Bench + one row; glute hinge instead of second back move
Day 2 — Lower A
Quad-focused lower + laterals and core
Day 3 — Pull / Push B
One vertical pull + incline; lunge instead of second row
Day 4 — Lower B
Hinge + unilateral legs, rear delts, easy core finish