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Kinyvo
Upper / LowerIntermediate4×/week≈45 min

Glute and Leg Workout Plan for Women (4 Days)

An upper/lower plan with extra focus on glutes, quads and hamstrings: hip thrusts, squats, hinges and lunges twice a week, plus two upper-body days so the whole body stays strong and balanced.

Women (or anyone) who want to build glutes and legs while training the whole body four days a week.

Why this split

  • You selected this split.
  • Each major muscle is trained at least twice a week.
  • Volume was trimmed to fit your time.
  • No major muscle is trained on consecutive days.

Your training week

  1. Mon

    Upper Body

  2. Tue

    Lower Body

  3. Wed

    Rest

  4. Thu

    Upper Body

  5. Fri

    Lower Body

  6. Sat

    Rest

  7. Sun

    Rest

MonUpper Body A

≈46 min · 19 sets

ChestBackShouldersBicepsTriceps

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Incline Dumbbell Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Incline Dumbbell Press

    Primary: Chest · Secondary: Shoulders, Triceps · Difficulty: Beginner

    Reps6–10

  3. 2Bent-Over Barbell Row

    Primary: Back · Secondary: Biceps, Lower back, Shoulders · Difficulty: Intermediate

    Reps6–10

  4. 3Pec Deck Machine Fly

    Primary: Chest · Difficulty: Beginner

    Reps10–15

  5. 4Prone Y-T-W Raise

    Primary: Back · Secondary: Shoulders, Traps · Difficulty: Beginner

    Reps10–15

  6. 5Dumbbell Lateral Raise

    Primary: Shoulders · Secondary: Traps · Difficulty: Beginner

    Reps10–15

  7. 6Triceps Pushdown

    Primary: Triceps · Difficulty: Beginner

    Reps10–15

  8. 7Dumbbell Curl

    Primary: Biceps · Secondary: Forearms · Difficulty: Beginner

    Reps10–15

TueLower Body A

≈43 min · 17 sets

QuadricepsHamstringsGlutesCalvesAbs

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Goblet Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Goblet Squat

    Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner

    Reps6–10

  3. 2Deadlift

    Primary: Hamstrings, Glutes, Lower back · Secondary: Back, Traps, Quadriceps, Forearms · Difficulty: Intermediate

    Reps6–10

  4. 3Barbell Hip Thrust

    Primary: Glutes · Secondary: Hamstrings · Difficulty: Intermediate

    Reps6–10

  5. 4Leg Extension

    Primary: Quadriceps · Difficulty: Beginner

    Reps10–15

  6. 5Standing Calf Raise (Machine)

    Primary: Calves · Difficulty: Beginner

    Reps10–15

  7. 6Plank

    Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner

    Reps10–15

ThuUpper Body B

≈44 min · 18 sets

ChestBackShouldersBicepsTriceps

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Dumbbell Bench Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Dumbbell Bench Press

    Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner

    Reps6–10

  3. 2Seated Cable Row

    Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner

    Reps6–10

  4. 3Dumbbell Fly

    Primary: Chest · Secondary: Shoulders · Difficulty: Beginner

    Reps10–15

  5. 4Straight-Arm Pulldown

    Primary: Back · Secondary: Abs · Difficulty: Beginner

    Reps10–15

  6. 5Face Pull

    Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner

    Reps10–15

  7. 6Overhead Dumbbell Triceps Extension

    Primary: Triceps · Difficulty: Beginner

    Reps10–15

  8. 7Barbell Curl

    Primary: Biceps · Secondary: Forearms · Difficulty: Beginner

    Reps10–15

FriLower Body B

≈48 min · 19 sets

QuadricepsHamstringsGlutesCalvesAbs

  1. Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Barbell Back Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.

  2. 1Barbell Back Squat

    Primary: Quadriceps, Glutes · Secondary: Hamstrings, Lower back, Abs · Difficulty: Intermediate

    Reps6–10

  3. 2Bulgarian Split Squat

    Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Intermediate

    Reps6–10

  4. 3Romanian Deadlift (Barbell)

    Primary: Hamstrings, Glutes · Secondary: Lower back, Forearms · Difficulty: Intermediate

    Reps6–10

  5. 4Glute Bridge

    Primary: Glutes · Secondary: Hamstrings · Difficulty: Beginner

    Reps6–10

  6. 5Leg Press Calf Raise

    Primary: Calves · Difficulty: Beginner

    Reps10–15

  7. 6Side Plank

    Primary: Abs · Secondary: Glutes, Shoulders · Difficulty: Beginner

    Reps10–15

Add exercise

How to run each session

Warm-up (5–8 min)
3–5 minutes of easy cardio (bike, treadmill or jumping jacks), mobility for the joints you will train and 1–2 light sets of the first exercise before your working sets.
Effort
Take sets to 1–2 reps short of failure. The last set of each exercise can get close to failure.
How to progress (double progression)
When you hit the top of the rep range on every set of an exercise, add 2–5% load next session and go back to the bottom of the range. Log your loads and reps.
Deload week
Every 6–8 weeks, do a week with half the sets at the same load to let your joints recover and come back stronger.

Your next 4 weeks

  1. 1Week 1

    Learn the exercises and find your weights: finish sets with 3 reps left.

  2. 2Week 2

    Add weight where it felt easy. Stop with 2 reps left.

  3. 3Week 3

    Go for the top of the rep range. Stop 1–2 reps from failure.

  4. 4Week 4

    Hit the top of the range on every set? Add 2–5% weight. Log everything to compare.

Every 6–8 weeks, take an easy week with half the sets.

To build muscle: eat in a small surplus with 1.6–2.2 g of protein per kg — see the ready-made meal plans. →

Weekly metrics

Total weekly sets
73
Sessions per week
4
Avg. duration
45 min
Exercises per session
6.5

Sets per muscle / week

  • Chest
    12 / 12 · 2×/week
  • Back
    16 / 14 · 2×/week
  • Shoulders
    16.5 / 10 · 2×/week
  • Biceps
    8 / 8 · 2×/week
  • Triceps
    8 / 8 · 2×/week
  • Quadriceps
    16 / 16 · 2×/week
  • Hamstrings
    14 / 12 · 2×/week
  • Glutes
    26 / 12 · 2×/week
  • Calves
    6 / 6 · 2×/week
  • Abs
    9 / 6 · 2×/week

Volume distribution

  • Chest 9%
  • Back 12%
  • Shoulders 13%
  • Biceps 6%
  • Triceps 6%
  • Quadriceps 12%
  • Hamstrings 11%
  • Glutes 20%
  • Calves 5%
  • Abs 7%

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    Exercise mat

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    Lifting straps

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