What’s the Best 4-Day Split for Women Trying to Build Serious Muscle?

[Nevyy88]

The biggest game changer was learning to actually recover. I used to train glutes three or four times a week because I thought more was automatically better, but my progress stalled. Now I have two hard lower sessions, push those sets with intent, keep protein high, and let myself recover. My strength and muscle growth have been way better since making that change.

[Mky88]

I like having one lower day that’s more strength-based and another that’s higher-rep hypertrophy work. Best of both worlds.

[Christopher White]

I’m team glutes + hamstrings, upper, quads + glutes, upper. That split has been for me.