4 Day Powerlifting Split For Building Strength

Powerlifting is an incredible way for women to build strength, boost confidence, and improve overall fitness. A well-structured 4-day powerlifting split allows for focused training on the big three lifts—squat, bench press, and deadlift—while incorporating accessory work to prevent imbalances and enhance performance.

This guide provides an optimized 4-day powerlifting split designed specifically for women, balancing heavy compound lifts with hypertrophy and mobility work. Whether you’re a beginner or an experienced lifter, this program will help you increase strength, build muscle, and improve technique.

Why a 4-Day Powerlifting Split Works for Women

Women often benefit from a balanced approach to powerlifting, combining heavy lifting with sufficient recovery and accessory work. A 4-day split allows for:

• Optimal frequency – Training each major lift 1-2 times per week.
• Adequate recovery – Preventing overtraining and reducing injury risk.
• Accessory focus – Strengthening weak points and improving muscle balance.
• Flexibility – Fitting into a busy schedule while ensuring progress.

This split is designed to maximize strength gains while supporting muscle growth and joint health.

Day 1: Heavy Squat + Lower Body Accessories

1. Back Squat (Heavy)

• 5 sets x 3-5 reps (85-90% of 1RM)
• Focus on depth, bracing, and control.

2. Paused Squats (Technique Work)

• 3 sets x 4-6 reps (70-75% of 1RM)
• Pause for 2-3 seconds at the bottom to improve explosiveness.

3. Romanian Deadlifts (Hamstrings/Glutes)

• 4 sets x 8-10 reps
• Keep a slight knee bend and hinge at the hips.

4. Bulgarian Split Squats (Quad Focus)

• 3 sets x 8-10 reps per leg
• Use dumbbells or a barbell for added resistance.

5. Core: Weighted Plank

• 3 sets x 30-45 sec hold

Day 2: Heavy Bench Press + Upper Body Accessories 4 Day Powerlifting Split

1. Bench Press (Heavy)

• 5 sets x 3-5 reps (85-90% of 1RM)
• Maintain tight arch, leg drive, and controlled descent.

2. Close-Grip Bench Press (Triceps Focus)

• 4 sets x 6-8 reps
• Strengthens lockout and triceps for better pressing power.

3. Bent-Over Rows (Back Strength)

• 4 sets x 8-10 reps
• Keep back flat and pull elbows back.

4. Overhead Press (Shoulder Stability)

• 3 sets x 6-8 reps
• Helps with bench press lockout and shoulder health.

5. Face Pulls (Rear Delts/Rotator Cuff)

• 3 sets x 12-15 reps
• Essential for shoulder health and posture.

Day 3: Active Recovery & Mobility 4 Day Powerlifting Split

Since recovery is crucial, Day 3 focuses on mobility, flexibility, and light conditioning:

• Foam Rolling (10-15 min) – Target quads, hamstrings, back, and shoulders.
• Dynamic Stretching (10 min) – Hip openers, shoulder mobility drills.
• Light Cardio (Optional) – Walking, cycling, or swimming for 20-30 min.
• Core Work (Optional) – Bodyweight exercises like planks and bird dogs.

This day helps reduce soreness, improve flexibility, and prepare for the next heavy session.

Day 4: Heavy Deadlift + Posterior Chain Accessories 4 Day Powerlifting Split

1. Conventional Deadlift (Heavy)

• 5 sets x 3-5 reps (85-90% of 1RM)
• Focus on bracing, hip hinge, and controlled pull.

2. Deficit Deadlifts (Strength Off the Floor)

• 3 sets x 4-6 reps (Stand on a 1-2 inch plate)
• Increases range of motion and explosive power.

3. Hip Thrusts (Glute Activation)

• 4 sets x 8-10 reps
• Use a barbell for progressive overload.

4. Lat Pulldowns (Upper Back Strength)

• 4 sets x 8-10 reps
• Helps maintain posture during deadlifts.

5. Hanging Leg Raises (Core Strength)

• 3 sets x 10-12 reps

Additional Tips for Women 4 Day Powerlifting Split

1. Prioritize Nutrition & Recovery

• Eat enough protein (0.8-1g per pound of body weight).
• Stay hydrated and get 7-9 hours of sleep for muscle repair.

2. Track Progress & Adjust Weights

• Keep a training log to monitor lifts and make gradual increases.
• Deload every 4-6 weeks to prevent burnout.

3. Work on Weak Points

• If you struggle with squat depth, add pause squats and mobility drills.
• For bench press lockout, focus on triceps with close-grip bench and dips.
• If deadlift off the floor is weak, incorporate deficit deadlifts.

4. Mindset & Confidence

• Believe in your strength—women can lift heavy too!
• Focus on progressive overload rather than comparing yourself to others.

This 4 day powerlifting split for women is designed to maximize strength, improve technique, and build muscle while allowing for proper recovery. By following this structured plan, you’ll see consistent progress in your squat, bench, and deadlift numbers.

Remember, strength is a journey—stay patient, trust the process, and enjoy the gains!

Ready to lift heavy? Start this split today and watch your strength soar!