Training Base: 4-Day Split

A ready-made 4-day program you can follow without wandering the gym wondering what to train today. The split is built with focus on glutes, hamstrings, quads, back, and shoulders.

Day 1: Legs - Glutes and Hamstrings

Exercise	Sets / Reps	Rest	Notes
1. Barbell squat in hands (free weight or Smith machine)	3 × 15 / 15 / 12	1.5 min	1st set is a warmup, the other 2 are working sets - increase the weight. Use straps and a belt.
2. Glute bridge (Smith / machine / free weight)	4 × 12-15	2 min	Feet slightly wider than hips, toes turned out. Take every set to near-failure.
3. Romanian deadlift with barbell	3 × 12-15	2 min	Feet slightly wider than hips, toes turned out. Use straps. All sets are working sets, no warmup.
4. Seated abduction (focus on upper glutes)	4 × 15 / 15 / 15 / 12	1.5 min	Each set heavier than the previous, the weight grows by the last set.
5. Seated leg curl, bent over (hamstrings)	3 × 12-15	1.5-2 min	Push to failure on form, no jerking.

Day 2: Back and Delts

Exercise	Sets / Reps	Rest	Notes
1. Lat pulldown (wider than shoulders, parallel grip)	4 × 15 / 15 / 12 / 12	1.5-2 min	Focus on lats. 1st set warmup, 3 working sets to near-failure.
2. Single-arm low cable row, chest supported on bench	3 × 12-15	1.5 min	Try to feel your back, not your arms. Working sets to failure.
3. SUPERSET - Horizontal cable row (shoulder-width parallel grip)	4 × 12-15	1.5 min	Push to near-failure - the last reps should feel forced.
+ Single-arm dumbbell row on bench (whole back)	4 × 12-15	1.5 min	No jerking, smooth concentric phase.
4. SUPERSET - Lateral raises (mid delts)	4 × 12-15	1.5 min	Elbow leads the move, the wrist is passive. Push to near-failure.
+ Seated cable upright row, long bar (slightly wider than shoulders, rear delt focus)	4 × 12-15	1.5 min	Feel your rear delt, not your traps.

Day 3: Legs - Quads and Glutes

Exercise	Sets / Reps	Rest	Notes
1. Barbell squat in hands (free weight or Smith machine)	4 × 15 / 15 / 12 / 12	1.5 min	1st set is a warmup, the rest are working - increase the weight. Use straps and a belt.
2. SUPERSET - Single-leg Romanian deadlift (free weight or Smith)	3 × 12-15	1.5 min	Do all sets on one side with rests, then switch. All working sets.
+ Static dumbbell lunges	3 × 12	-	Place a bench in front of you with the back lowered, hold it with your free hand. Push to near-failure.
3. Frogs (upper glutes + glute medius)	3 × 15	1 min	-
4. Seated leg extension (quads)	4 × 12-15	1.5-2 min	Each set heavier, the last ones are forced.

Day 4: Shoulders and Back

Exercise	Sets / Reps	Rest	Notes
1. Rotator cuff exercise	3 × 15	40 sec	IMPORTANT! Negative phase on a 4 count.
2. Single-arm low cable row, chest supported on bench	3 × 12-15	1.5 min	Pull with your elbow toward the hip, not with your arm. To near-failure.
3. Lateral raises (mid delts)	4 × 15 / 15 / 12 / 12	1.5 min	Both arms, no jerking. Control the negative.
4. SUPERSET - Arnold press (front delts)	4 × 12-15	1.5 min	Focus on the front delt, no torso swing.
+ Dumbbell front raise (palms facing each other)	4 × 12-15	-	Lift no higher than shoulder level, brief pause at the top.
5. Standing dumbbell upright row (mid delt focus)	3 × 12-15	1.5 min	Elbows ahead of wrists - the load shifts to mid delt.
6. Hack squat reverse abduction (rear delts)	3 × 12-15	1.5 min	Feel the rear delt on every rep, not your back.

After training - 30 minutes of stair cardio (priority).
If no stairs - elliptical.

Want your training to actually work?

This base is a ready program you can follow. But even the most correct program won't work if exercises are performed with mistakes. The load goes the wrong way, your muscles don't get the right stimulus, your shape doesn't build - and instead of results you get lower back or knee pain.

Plus an important point: every woman has her own set of best-fit exercises. For some, the classic squat works better; for others, Bulgarian split squats. Some respond to glute bridges, others to abductions. It depends on anatomy: femur and tibia length, hip width, joint mobility. If you don't know what you're doing, you can spend years wasting time on training that doesn't fit you, and on technique that doesn't match your build.

Want a program built specifically for you - with technique breakdown, anatomy-based corrections, and feedback on every set? Sign up for personal coaching - message us "ГОТОВА" on Instagram and we'll talk through everything 🚀

This is just a small part of successfully building your body.

Each part can either lead you to a result or lead you to failure.
Precisely because there are many such parts, it's better to walk this path together with a specialist.

If you're interested - write «ГОТОВА» to us in DMs, and we'll discuss how to start your path to your dream body without setbacks.

I want my dream body,
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