The best 4 day split for women is the upper lower or push-pull split. Using either of these splits enables you to get adequate training volume to achieve your goals at a faster rate.
What is the most effective workout split?
The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
What is a good workout schedule for a woman?
Sample Beginner Workout Routine for Women
- Assisted chin up – 10-12 reps.
- Air squat – 10-15 reps.
- Assisted push-up (knees) – 12-15 reps. Complete 2 sets in cycles and move on to
- Seated cable row – 12-15 reps.
- Leg press – 10-12 reps.
- Seated pectoral fly – 12-15 reps.
- Wide grip lat pulldown – 12-15 reps.
- Lunges – 10-12 reps.
How should I divide my workout days for women?
6-day split
- Day 1: push — chest, shoulders, triceps.
- Day 2: pull — back, biceps, forearms.
- Day 3: legs — quads, glutes, hamstrings, calves.
- Day 4: push — chest, shoulders, triceps.
- Day 5: pull — back, biceps, forearms.
- Day 6: legs — quads, glutes, hamstrings, calves.
- Day 7: rest.
