{"id":21199,"date":"2023-12-04T09:56:18","date_gmt":"2023-12-04T09:56:18","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=21199"},"modified":"2025-06-23T16:54:10","modified_gmt":"2025-06-23T16:54:10","slug":"4-day-workout-routine-for-women-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-day-workout-routine-for-women-with-pdf","title":{"rendered":"Best 4-Day Split Workout Routine for Women (with PDF)"},"content":{"rendered":"\n

Looking for an easy, effective 4-day weekly workout routine designed for women? This article has you covered.<\/p>\n\n\n\n

I\u2019ll share two exercise plans. The first one focuses on resistance training for building strength and muscle, and the other combines weight training and cardio for fat loss and strength.<\/p>\n\n\n\n

Whether your goal is to gain muscle, lose weight, or both, these programs will help you train effectively and become stronger, fitter, and healthier.<\/p>\n\n\n\n

Let’s get started.<\/p>\n\n\n\n

Programs Summary<\/strong><\/h2>\n\n\n\n
Plan A<\/td>Upper Lower Mixed Body Split<\/td><\/tr>
Plan B<\/td>Strength & Cardio Mixed Workout<\/td><\/tr>
Sessions\/Week<\/td>4 (3 days rest per week)<\/td><\/tr>
Duration\/Session<\/td>75-100 minutes<\/td><\/tr>
Workout Goal<\/td>Build Strength & Improve Shape<\/td><\/tr>
Target Gender<\/td>Male and Female<\/td><\/tr>
Suitable Age Group<\/td>16 to 35 years<\/td><\/tr>
Experience Needed<\/td>Intermediate (can be adjusted to beginner level)<\/td><\/tr>
Alternate Plan<\/td>12-Week Home Workout Plan for Females<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Plan A: 4-Day Women’s Workout Routine for Strength & Mass<\/strong><\/h2>\n\n\n\n
\"4<\/figure>\n\n\n\n


If you’re lean and want to grow your strength and muscle<\/strong><\/a>, this four-day routine can help you achieve your fitness goal.<\/p>\n\n\n\n

It involves training two muscles daily, allowing you to focus on every muscle group throughout the body within a week.<\/p>\n\n\n\n

Schedule:<\/strong><\/p>\n\n\n\n