10‑Week Upper/Lower Muscle Builder for Women
A results-driven 4‑day upper/lower split designed to help women build lean muscle, strength, and definition over 10 weeks.
Intermediate
Build Muscle
4 days/week
Gym
For Women
10 Weeks
Description
This 10‑week training plan is built for women who already have some gym experience and want to step things up. The program uses a classic upper/lower split so you can train four days per week while giving each muscle group enough time to recover and grow. Some workouts push heavier loads with lower reps to build strength, while others use higher reps to drive muscle growth and endurance. That mix is where the magic happens.
Each week you'll train upper body twice and lower body twice. Expect a combination of compound lifts and targeted accessory work to shape your legs, glutes, back, shoulders, and arms. Stay focused on clean technique, control the weight, and aim to gradually increase the load or reps whenever possible. Small improvements each week add up to big results by the end of the program.
Workout Plan
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Sunday — Lower Body
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Wednesday — Lower Body
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