Sculpted Strength for Women
A four day split that puts glutes first and keeps the upper body balanced. Strength work up front, shaping work to finish.
Glutes
Muscles worked: Glutes, Hamstrings, Quadriceps, Adductors, Calves, Core
- Barbell Hip Thrust4 sets × 5-8
- Barbell Romanian Deadlift4 sets × 8-10
- Dumbbell Bulgarian Split Squat3 sets × 12
- Cable Individual Glute Kickback3 sets × 15
- Multi Hip Adduction3 sets × 15
- Bodyweight Standing Calf Raise3 sets × 15
- Plank on Elbows3 sets × 45s
Upper A
Muscles worked: Chest, Upper back, Front delts, Side delts, Triceps, Quadriceps
- Dumbbell Bench Press4 sets × 8-10
- Cable Seated Row4 sets × 10-12
- Dumbbell Seated Shoulder Press3 sets × 12
- Machine Fly3 sets × 12
- Cable Lateral Raises3 sets × 15
- Triceps Rope Extension on Crossover Machine3 sets × 15
- Briskly Walking1 sets × 25min
Legs
Muscles worked: Quadriceps, Hamstrings, Glutes, Calves, Core
- Dumbbell Goblet Squat4 sets × 10-12
- Leg Press Machine Normal Stance3 sets × 15
- Lever Leg Extension3 sets × 15
- Lying Leg Curl Machine4 sets × 12-15
- Barbell Hip Thrust3 sets × 12
- Bodyweight Standing Calf Raise4 sets × 20
- Hanging Leg Raises4 sets × 12
Upper B
Muscles worked: Lats, Chest, Upper back, Rear delts, Side delts, Biceps, Quadriceps
- Lat Pull Down Normal Grip4 sets × 10-12
- Dumbbell Incline Bench Press3 sets × 10-12
- Barbell Bent Over Row3 sets × 10-12
- Cable Straight Arm Pulldown3 sets × 12
- Reverse Machine Fly3 sets × 15
- Cable Lateral Raises3 sets × 15
- Dumbbell Curls3 sets × 12
- Gym Elliptical Machine Normal Speed1 sets × 20min
Sculpted Strength for Women FAQ
Who is the Sculpted Strength for Women program for?
Sculpted Strength for Women is written for intermediate lifters and runs 4 training days per week. A four day split that puts glutes first and keeps the upper body balanced. Strength work up front, shaping work to finish.
How many days a week is the Sculpted Strength for Women?
4 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the Sculpted Strength for Women free?
Yes — Sculpted Strength for Women is completely free to follow. You can also track your sets and reps against it in the workout logger.
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Free, open and shared for everyone.