This 10-week program utilizes an **Upper/Lower Split**, a highly effective training method for **intermediate to advanced women**. The split allows for increased training volume per muscle group compared to full-body routines, promoting superior recovery and muscle growth, especially for those capable of lifting heavier weights.

The program intelligently combines **low rep ranges (Strength)** with **higher rep ranges (Hypertrophy)** across the week to maximize results in both power and muscle definition.

Workout Summary

  • Main Goal: Build Muscle
  • Workout Type: Upper/Lower Split (4 Days)
  • Training Level: Intermediate/Advanced
  • Program Duration: 10 weeks
  • Days Per Week: 4 (Weight Training)
  • Time Per Workout: 60–90 minutes
  • Equipment Required: Barbell, Dumbbells, Cables, Bodyweight

🗓️ Weekly Schedule Overview

The program consists of four weight training days, structured to allow ample recovery between sessions. **Glute training is incorporated daily** due to its importance for women’s fitness goals and muscle activation.

Day Focus Primary Goal
Monday Upper Body A Strength (Low Reps)
Tuesday Lower Body A Strength (Low Reps)
Wednesday Rest / Cardio Recovery
Thursday Upper Body B Hypertrophy (High Reps)
Friday Lower Body B Hypertrophy (High Reps)
Saturday & Sunday Rest / Cardio Recovery

Protocol & Progression:

  • Rest Periods: 2–3 minutes for strength-focused lifts (low reps); 30–45 seconds for accessory/hypertrophy lifts (high reps).
  • Weight Progression: Aim to increase the total amount of weight moved each week. Even a **1lb increase** adds up significantly over 10 weeks (Progressive Overload).
  • Glute Focus: Every session includes an exercise to promote gluteal activation and development.

🏋️ The 4 Weekly Workouts (Sets and Reps)

Monday: Upper Body A (Strength Focused)

Best Upper-Body Exercises | PS Fitness

Exercise Sets Reps Notes
Dumbbell Bench Press 4 6 Chest (Heavy Compound)
Dumbbell Row 4 6 Back (Heavy Compound)
Standing Overhead Press 4 6 Shoulders (Heavy Compound)
Chin Up (Assisted if needed) 4 6 Back/Biceps
Plank 4 20 Secs Core Stability
Hyperextensions 3 12–15 Glute Focused (High Reps)

Tuesday: Lower Body A (Strength Focused)

SELF Ready, Set, Sweat Challenge Day 5: Total-Body Strength Builder | SELF

Exercise Sets Reps Notes
Barbell Squat 4 6 Quads/Glutes (Heavy Compound)
Deadlift 4 6 Hamstrings/Glutes/Back (Heavy Compound)
Reverse Lunges (Dumbbell/Barbell) 4 6 Each Leg Unilateral Strength
Leg Press 4 6 Quads/Glutes (Heavy Compound)
Barbell Hip Thrust 4 6 Glute Isolation (Heavy)

Thursday: Upper Body B (Hypertrophy Focused)

A Balanced Upper-Body Workout With a Biceps Burnout to Finish Things Strong | SELF

Exercise Sets Reps Notes
Incline Dumbbell Bench Press 3 12 Chest (High Volume)
Seated Cable Row 3 12 Back Thickness
Seated Dumbbell Press 3 12 Shoulders (High Volume)
Lat Pull Down 3 12 Back Width
Dumbbell Bicep Curl 2 12 Arms (Isolation)
Tricep Extensions 2 12 Arms (Isolation)
Single Leg Bodyweight Glute Bridge 3 12–15 Each Glute Isolation (Unilateral)

Friday: Lower Body B (Hypertrophy Focused)

Leg Workouts: The 15 Best Leg Exercises, and How to Plan a Leg Day

Exercise Sets Reps Notes
Goblet Squat 3 12 Quads/Glutes (High Volume, Good Form)
Romanian Deadlift (Dumbbell/Barbell) 3 12 Hamstrings/Glutes Length
Bulgarian Split Squat 3 12 Each Leg Unilateral Volume/Stability
Hack Squat (or Leg Press/Dumbbell Squat variation) 3 12 Quads Volume
Barbell Glute Bridge 3 12 Glute Isolation (High Volume)

Final Conclusion: This program provides an excellent structure for intermediate-advanced women to push beyond plateaus, focusing on progressive overload and balanced frequency. Try it out and track your strength gains over the next 10 weeks!