Intermediate split for women
A 4 weeks gym program, 3-4 workouts a week. The cycle has 3 workouts, each with 8 to 8 exercises, about 60 minutes and 600 kcal on average. Most sets go to legs, back and chest.
- Level: Beginner
- Per week: 3-4
- Workouts in cycle: 3
- Weeks: 4
- Exercises: 18
Good if you're just starting or coming back after a break: simple exercises, few sets, more time for technique.
Workouts in this program
1. Leg day
| Brisk walking | 10 min |
| Seated leg extension | 4 × 13 |
| Dumbbell reverse lunge | 3 × 15 |
| Barbell squat | 3 × 18 |
| Lying leg curl | 4 × 13 |
| Leg press | 2 × 15 |
| Machine seated hip abductionsuperset | 3 × 20 |
| Seated machine hip adductionsuperset | 3 × 20 |
2. Back, chest
| Brisk walking | 10 min |
| Assisted wide-grip pull-ups | 3 × 12 |
| Seated cable row | 4 × 15 |
| Single-arm dumbbell row, right | 4 × 12 |
| Reverse-grip lat pulldown | 3 × 12 |
| Incline dumbbell chest press | 4 × 12 |
| Machine fly | 4 × 12 |
| Push-ups | 1 × 20 |
3. Leg day
| Brisk walking | 10 min |
| Lying leg curlsuperset | 3 × 12 |
| Dumbbell reverse lungesuperset | 3 × 12 |
| Dumbbell Romanian deadliftsuperset | 3 × 15 |
| Seated machine hip adductionsuperset | 3 × 20 |
| Single-leg 45-degree leg presssuperset | 3 × 12 |
| Barbell hip thrustsuperset | 3 × 15 |
| Machine seated hip abduction | 2 × 15 |
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.
This program is ready in the app
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