Build your whole body with a balanced program
Intro
4-day gym strength training program to develop the entire body with balanced frequency, simple progression, and sessions lasting around 60 minutes.
Build muscle with four structured workouts per week, designed for an intermediate level and performed in a fully equipped gym. The upper body / lower body split regularly trains the major muscle groups, with two weekly exposures for the chest, back, and legs while allowing sufficient recovery.
Who is this program for?
This program is suitable for intermediate female trainees who want to build muscle with four workouts of around 60 minutes per week and have access to a fully equipped gym.
Weekly structure
- Monday: lower body, quadriceps, and glutes.
- Tuesday: upper body, pushing and pulling.
- Thursday: lower body, posterior chain, and glutes.
- Saturday: upper body, back, shoulders, and arms.
Equipment and organization
The program uses machines, cables, dumbbells, a barbell, and a bench. Main exercises are performed as standard sets, while some isolation exercises are grouped into supersets to maintain a good training density without compromising execution quality.
How to progress
Progression is assessed separately for each main exercise. An exposure is considered successful when all prescribed sets reach the top of the repetition range. Keep approximately 2 repetitions in reserve as a reference for effort and execution quality. After two consecutive successful exposures, increase resistance using the smallest practical increment available, generally around 2.5 to 5%. Warm-up ramp-up sets do not count as working sets or toward progression.
Monday : Lower body â quadriceps and glutes
12 Exercises
Standard
Warm-up
Easy warm-up for around 90 seconds to raise body temperature without creating fatigue.
Set
1: 1 minute
Use a comfortable, controlled range of motion to prepare the hips and knees before the working loads.
Set
1: 10 - 12 Repetitions
Warm-up sets only: gradually increase the load without approaching failure. They do not count as working sets and do not trigger progression. Read more Read less
Warm-up sets only: gradually increase the load without approaching failure. They do not count as working sets and do not trigger progression.
Set
1: 5 - 8 Repetitions
Rest time : 45 seconds
Set
2: 5 - 8 Repetitions
Rest time : 30 seconds
Standard
Main
Keep approximately 2 repetitions in reserve and maintain a consistent range of motion. Warm-up sets are already included in the warm-up; only the four working sets count toward progression. Reduce the load if depth or control deteriorates. Read more Read less
Keep approximately 2 repetitions in reserve and maintain a consistent range of motion. Warm-up sets are already included in the warm-up; only the four working sets count toward progression. Reduce the load if depth or control deteriorates.
Set
1: 6 - 10 Repetitions
Rest time : 2 minutes
Set
2: 6 - 10 Repetitions
Rest time : 2 minutes
Set
3: 6 - 10 Repetitions
Rest time : 2 minutes
Set
4: 6 - 10 Repetitions
Rest time : 2 minutes
Prioritize full hip extension without hyperextending the lower back. Keep the load controlled enough to feel the glutes working throughout the entire set. Read more Read less
Prioritize full hip extension without hyperextending the lower back. Keep the load controlled enough to feel the glutes working throughout the entire set.
Set
1: 8 - 12 Repetitions
Rest time : 2 minutes
Set
2: 8 - 12 Repetitions
Rest time : 2 minutes
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Use a range of motion that allows you to keep the pelvis stable against the backrest. Avoid forcefully locking the knees at the end of each repetition. Read more Read less
Use a range of motion that allows you to keep the pelvis stable against the backrest. Avoid forcefully locking the knees at the end of each repetition.
Set
1: 10 - 15 Repetitions
Rest time : 2 minutes
Set
2: 10 - 15 Repetitions
Rest time : 2 minutes
Set
3: 10 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Train the quadriceps with a controlled load and without momentum. Slightly reduce the range of motion if the knees become uncomfortable. Read more Read less
Train the quadriceps with a controlled load and without momentum. Slightly reduce the range of motion if the knees become uncomfortable.
Set
1: 12 - 15 Repetitions
Set
2: 12 - 15 Repetitions
Chain without rest
Keep the pelvis firmly against the seat and control the return phase. This superset balances the work between the front and back of the thighs without adding substantial systemic fatigue. Read more Read less
Keep the pelvis firmly against the seat and control the return phase. This superset balances the work between the front and back of the thighs without adding substantial systemic fatigue.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 1 minute
Standard
Main
Pause briefly at the bottom and top of the range of motion to avoid bouncing and maintain tension on the calves.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Standard
Main
Add direct core work without unnecessarily extending the session. Curl the torso under control without pulling with the arms, and keep approximately 2 repetitions in reserve. Read more Read less
Add direct core work without unnecessarily extending the session. Curl the torso under control without pulling with the arms, and keep approximately 2 repetitions in reserve.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Standard
Cool-down
Use a gentle stretch after the workout without forcing the range of motion.
20 seconds - 30 seconds
Keep the back neutral and stop the stretch before any painful sensation appears.
20 seconds - 30 seconds
Tuesday : Upper body â push and pull
12 Exercises
Standard
Warm-up
Easy warm-up for around 90 seconds to raise body temperature without creating fatigue.
Set
1: 1 minute
Use a light resistance band and keep the shoulders down to prepare the upper back before pulling and pressing exercises.
Set
1: 12 - 15 Repetitions
Warm-up sets only: gradually increase the dumbbell load while keeping the shoulder blades stable and the movement path controlled. They do not count as working sets and do not trigger progression. Read more Read less
Warm-up sets only: gradually increase the dumbbell load while keeping the shoulder blades stable and the movement path controlled. They do not count as working sets and do not trigger progression.
Set
1: 5 - 8 Repetitions
Rest time : 45 seconds
Set
2: 5 - 8 Repetitions
Rest time : 30 seconds
Standard
Main
Keep the shoulder blades stable and maintain a consistent movement path with the dumbbells. Warm-up sets are already included in the warm-up; only the three working sets count toward progression. Keep approximately 2 repetitions in reserve and use a comfortable range of motion without letting the shoulders roll forward. Read more Read less
Keep the shoulder blades stable and maintain a consistent movement path with the dumbbells. Warm-up sets are already included in the warm-up; only the three working sets count toward progression. Keep approximately 2 repetitions in reserve and use a comfortable range of motion without letting the shoulders roll forward.
Set
1: 6 - 10 Repetitions
Rest time : 2 minutes
Set
2: 6 - 10 Repetitions
Rest time : 2 minutes
Set
3: 6 - 10 Repetitions
Rest time : 2 minutes
Pull toward the upper chest without swinging the torso. Choose a comfortable grip that allows clean execution across all sets. Read more Read less
Pull toward the upper chest without swinging the torso. Choose a comfortable grip that allows clean execution across all sets.
Set
1: 8 - 12 Repetitions
Rest time : 2 minutes
Set
2: 8 - 12 Repetitions
Rest time : 2 minutes
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Keep the torso stable and drive the elbows backward without turning the movement into lower-back extension.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Use a moderate incline and a comfortable range of motion to complement chest training without overloading the shoulders.
Set
1: 8 - 12 Repetitions
Set
2: 8 - 12 Repetitions
Set
3: 8 - 12 Repetitions
Chain without rest
Pull the rope toward the face with the elbows high but controlled. This exercise complements the pressing volume by strengthening the upper back and rear deltoids. Read more Read less
Pull the rope toward the face with the elbows high but controlled. This exercise complements the pressing volume by strengthening the upper back and rear deltoids.
Set
1: 12 - 15 Repetitions
Rest time : 1 minute
Set
2: 12 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Use a load that allows you to raise the arms without swinging the torso. Stop the set if the movement becomes dominated by the trapezius muscles. Read more Read less
Use a load that allows you to raise the arms without swinging the torso. Stop the set if the movement becomes dominated by the trapezius muscles.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Chain without rest
Keep the elbows close to the body and avoid compensating with the shoulders. A selectorized machine is an alternative if the cable station is unavailable. Read more Read less
Keep the elbows close to the body and avoid compensating with the shoulders. A selectorized machine is an alternative if the cable station is unavailable.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Standard
Cool-down
Use a gentle chest stretch without pushing the shoulder into an uncomfortable range of motion.
20 seconds - 30 seconds
Maintain gentle tension to relax the rear shoulder after the pulling and pressing volume.
20 seconds - 30 seconds
Thursday : Lower body â posterior chain and glutes
12 Exercises
Standard
Warm-up
Easy warm-up for around 90 seconds to raise body temperature without creating fatigue.
Set
1: 1 minute
Perform controlled repetitions to activate the glutes before hip-hinge exercises.
Set
1: 12 - 15 Repetitions
Warm-up sets only: gradually increase the load while maintaining a clean hip-hinge pattern. They do not count as working sets and do not trigger progression. Read more Read less
Warm-up sets only: gradually increase the load while maintaining a clean hip-hinge pattern. They do not count as working sets and do not trigger progression.
Set
1: 5 - 8 Repetitions
Rest time : 45 seconds
Set
2: 5 - 8 Repetitions
Rest time : 30 seconds
Standard
Main
Aim for strong hamstring tension while keeping the back neutral and the bar close to the legs. Warm-up sets are already included in the warm-up; only the three working sets count toward progression. Stop the descent when pelvic or back position begins to deteriorate. Read more Read less
Aim for strong hamstring tension while keeping the back neutral and the bar close to the legs. Warm-up sets are already included in the warm-up; only the three working sets count toward progression. Stop the descent when pelvic or back position begins to deteriorate.
Set
1: 6 - 10 Repetitions
Rest time : 2 minutes
Set
2: 6 - 10 Repetitions
Rest time : 2 minutes
Set
3: 6 - 10 Repetitions
Rest time : 2 minutes
Use the machine's stability to accumulate training volume for the thighs. Use a controlled range of motion that remains comfortable for the knees and pelvis. Read more Read less
Use the machine's stability to accumulate training volume for the thighs. Use a controlled range of motion that remains comfortable for the knees and pelvis.
Set
1: 8 - 12 Repetitions
Rest time : 2 minutes
Set
2: 8 - 12 Repetitions
Rest time : 2 minutes
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Train one leg at a time to complement the glute and thigh volume. Use light support if needed for stability without turning the exercise into a balance drill. Read more Read less
Train one leg at a time to complement the glute and thigh volume. Use light support if needed for stability without turning the exercise into a balance drill.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Control the return phase and keep the hips stable to target the hamstrings without compensating through the lower back.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Chain without rest
Keep the pelvis facing forward and use a controlled range of motion. This work complements glute development without substantially increasing overall session fatigue. Read more Read less
Keep the pelvis facing forward and use a controlled range of motion. This work complements glute development without substantially increasing overall session fatigue.
Set
1: 12 - 20 Repetitions
Rest time : 1 minute
Set
2: 12 - 20 Repetitions
Rest time : 1 minute
Standard
Main
Use a full, controlled range of motion with a pause at the bottom to avoid bouncing repetitions.
Set
1: 12 - 20 Repetitions
Rest time : 1 minute
Set
2: 12 - 20 Repetitions
Standard
Main
Complete the core work with measurable resistance. Keep the pelvis and chest facing forward and resist rotation without holding your breath. Read more Read less
Complete the core work with measurable resistance. Keep the pelvis and chest facing forward and resist rotation without holding your breath.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Standard
Cool-down
Keep the pelvis slightly tucked and look only for gentle tension at the front of the hip.
20 seconds - 30 seconds
Stay within a comfortable range after the significant hamstring work.
20 seconds - 30 seconds
Saturday : Upper body â back, shoulders, and arms
13 Exercises
Standard
Warm-up
Easy warm-up for around 90 seconds to raise body temperature without creating fatigue.
Set
1: 1 minute
Use a light resistance band and keep the elbow close to the body to prepare the shoulders before pressing and pulling exercises. Read more Read less
Use a light resistance band and keep the elbow close to the body to prepare the shoulders before pressing and pulling exercises.
Set
1: 12 - 15 Repetitions
Warm-up sets only: gradually increase the load while maintaining a comfortable movement path. They do not count as working sets and do not trigger progression. Read more Read less
Warm-up sets only: gradually increase the load while maintaining a comfortable movement path. They do not count as working sets and do not trigger progression.
Set
1: 5 - 8 Repetitions
Rest time : 45 seconds
Set
2: 5 - 8 Repetitions
Rest time : 30 seconds
Standard
Main
Use the backrest to stabilize the torso and maintain a comfortable movement path for the shoulders. Keep approximately 2 repetitions in reserve on the working sets. Read more Read less
Use the backrest to stabilize the torso and maintain a comfortable movement path for the shoulders. Keep approximately 2 repetitions in reserve on the working sets.
Set
1: 6 - 10 Repetitions
Rest time : 2 minutes
Set
2: 6 - 10 Repetitions
Rest time : 2 minutes
Set
3: 6 - 10 Repetitions
Rest time : 1 minute
Use a comfortable neutral grip and pull toward the upper chest without swinging the torso. This variation replaces assisted pull-ups so that increasing resistance always corresponds to increasing difficulty within the automatic progression. Read more Read less
Use a comfortable neutral grip and pull toward the upper chest without swinging the torso. This variation replaces assisted pull-ups so that increasing resistance always corresponds to increasing difficulty within the automatic progression.
Set
1: 8 - 12 Repetitions
Rest time : 2 minutes
Set
2: 8 - 12 Repetitions
Rest time : 2 minutes
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Chest support limits lower-back fatigue and allows you to focus the effort on the back. Keep the shoulders away from the ears during the pull. Read more Read less
Chest support limits lower-back fatigue and allows you to focus the effort on the back. Keep the shoulders away from the ears during the pull.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Standard
Main
Second direct chest stimulus of the week. Adjust the seat to maintain a comfortable movement path, keep the shoulder blades stable, and maintain approximately 2 repetitions in reserve. Read more Read less
Second direct chest stimulus of the week. Adjust the seat to maintain a comfortable movement path, keep the shoulder blades stable, and maintain approximately 2 repetitions in reserve.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Maintain continuous tension and avoid momentum. Use a moderate load to keep the movement path clean throughout the entire set. Read more Read less
Maintain continuous tension and avoid momentum. Use a moderate load to keep the movement path clean throughout the entire set.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Chain without rest
Keep the chest stable against the pad and open the arms without shrugging the shoulders to complement rear-deltoid training. Read more Read less
Keep the chest stable against the pad and open the arms without shrugging the shoulders to complement rear-deltoid training.
Set
1: 12 - 20 Repetitions
Rest time : 1 minute
Set
2: 12 - 20 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep the elbows close to the body and avoid torso momentum. A comfortable grip on the EZ bar reduces unnecessary stress on the wrists. Read more Read less
Keep the elbows close to the body and avoid torso momentum. A comfortable grip on the EZ bar reduces unnecessary stress on the wrists.
Set
1: 8 - 12 Repetitions
Set
2: 8 - 12 Repetitions
Set
3: 8 - 12 Repetitions
Chain without rest
Keep the upper arms stable and control the triceps stretch. Reduce the load if you need to arch the back to complete the repetitions. Read more Read less
Keep the upper arms stable and control the triceps stretch. Reduce the load if you need to arch the back to complete the repetitions.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Standard
Cool-down
Gently stretch the latissimus dorsi without forcing the range of motion after the pulling work.
20 seconds - 30 seconds
Use gentle tension to relax the rear shoulder at the end of the session.
20 seconds - 30 seconds