Advanced split for women
A 4 weeks gym program, 3-4 workouts a week. The cycle has 4 workouts, each with 8 to 9 exercises, about 90 minutes and 550 kcal on average. Most sets go to legs, back and chest.
- Level: Advanced
- Per week: 3-4
- Workouts in cycle: 4
- Weeks: 4
- Exercises: 23
Made for experienced lifters: more sets, heavy compound lifts and supersets. If you haven't trained in a while, start with the intermediate level.
Workouts in this program
1. Leg day
| Brisk walking | 10 min |
| Bulgarian split squat | 3 × 12 |
| Seated leg extension | 3 × 15 |
| Dumbbell squat | 4 × 12 |
| Barbell Romanian deadlift | 4 × 12 |
| Barbell hip thrust | 4 × 12 |
| Body saw plank | 1 min |
| Brisk walking | 30 min |
2. Back, chest
| Brisk walking | 10 min |
| Assisted wide-grip pull-ups | 4 × 15 |
| Reverse-grip lat pulldown | 4 × 12 |
| Single-arm dumbbell row, right | 3 × 15 |
| Seated cable row | 4 × 12 |
| Push-ups | 3 × 15 |
| Incline dumbbell chest press | 3 × 12 |
| Dumbbell flat bench fly | 3 × 12 |
| Brisk walking | 30 min |
3. Leg day
| Brisk walking | 10 min |
| Leg presssuperset | 3 × 12 |
| Seated machine hip adductionsuperset | 3 × 15 |
| Dumbbell squat | 4 × 12 |
| Barbell hip thrust | 4 × 12 |
| Barbell Romanian deadliftsuperset | 3 × 15 |
| Lying leg curlsuperset | 3 × 12 |
| Brisk walking | 30 min |
4. Shoulders, arms
| Brisk walking | 5 min |
| Dumbbell Arnold press | 4 × 12 |
| Plate front raise | 4 × 15 |
| Dumbbell bent-over rear delt fly | 3 × 15 |
| Seated dumbbell overhead triceps extension | 4 × 15 |
| Close-grip push-up | 4 × 12 |
| Incline dumbbell curl | 4 × 15 |
| Brisk walking | 30 min |
Exercises marked "superset" are done as a pair, back to back, with no rest in between.
How to follow it
Do the workouts in order. If you miss a day, just continue with the next workout. Pick a weight where the last two reps are hard but your form holds. When every set feels easy, add weight next time. The app remembers your weights for each exercise and suggests where to start.
