4 Week Muscle Building Workout Plan for Serious Results

Building muscle is not just for men—women can achieve strong, toned physiques with the right workout plan. This 4 week muscle-building workout program is designed to help women gain strength, improve muscle definition, and boost metabolism. Whether you’re a beginner or intermediate lifter, this plan incorporates progressive overload, compound movements, and targeted exercises to maximize results.

4 Week Muscle Building Workout Plan for Women

In this guide, you’ll find:

• A structured weekly workout split
• Detailed exercises with sets and reps
• Tips for nutrition and recovery
• Modifications for different fitness levels

Let’s get started!

Week 1: Foundation & Strength Building

The first week focuses on establishing proper form, activating key muscle groups, and building a strength base.

Day 1: Lower Body (Glutes & Legs) 4 Week Muscle Building Workout

• Barbell Squats – 4 sets x 8-10 reps
• Romanian Deadlifts – 3 sets x 10-12 reps
• Bulgarian Split Squats – 3 sets x 10 reps per leg
• Hip Thrusts – 3 sets x 12 reps
• Calf Raises – 3 sets x 15 reps

2: Upper Body (Back & Biceps)

• Pull-Ups (Assisted if needed) – 3 sets x 6-8 reps
• Bent-Over Rows – 4 sets x 8-10 reps
• Lat Pulldowns – 3 sets x 10-12 reps
• Dumbbell Bicep Curls – 3 sets x 12 reps
• Face Pulls – 3 sets x 12 reps

3: Rest or Active Recovery

• Light yoga, walking, or stretching

4: Lower Body (Quads & Hamstrings)

• Leg Press – 4 sets x 10 reps
• Walking Lunges – 3 sets x 12 reps per leg
• Leg Curls – 3 sets x 12 reps
• Step-Ups – 3 sets x 10 reps per leg

5: Upper Body (Chest, Shoulders & Triceps)

• Bench Press (Dumbbell or Barbell) – 4 sets x 8-10 reps
• Overhead Shoulder Press – 3 sets x 10 reps
• Incline Dumbbell Press – 3 sets x 10 reps
• Triceps Dips – 3 sets x 10 reps
• Lateral Raises – 3 sets x 12 reps

6 & 7: Rest or Light Cardio

• Optional: Low-intensity cardio (walking, cycling)

Week 2: Progressive Overload & Hypertrophy 4 Week Muscle Building Workout

This week increases volume and intensity to stimulate muscle growth.

Day 1: Lower Body (Glutes Focus)

• Deadlifts – 4 sets x 6-8 reps
• Sumo Squats – 3 sets x 10 reps
• Glute Bridges (Weighted) – 3 sets x 12 reps
• Leg Extensions – 3 sets x 12 reps

2: Upper Body (Pull Day)

• Chin-Ups – 3 sets x 6 reps
• Seated Cable Rows – 4 sets x 10 reps
• Single-Arm Dumbbell Rows – 3 sets x 10 reps per arm
• Hammer Curls – 3 sets x 12 reps

3: Rest or Mobility Work

4: Lower Body (Power & Explosiveness)

• Box Jumps – 3 sets x 8 reps
• Front Squats – 4 sets x 8 reps
• Good Mornings – 3 sets x 10 reps
• Seated Calf Raises – 3 sets x 15 reps

5: Upper Body (Push Day)

• Incline Bench Press – 4 sets x 8 reps
• Arnold Press – 3 sets x 10 reps
• Chest Flys – 3 sets x 12 reps
• Skull Crushers – 3 sets x 10 reps

6 & 7: Active Recovery

Week 3: Strength & Intensity Boos 4 Week Muscle Building Workout

Now we increase weights and reduce rest periods for muscle endurance.

Day 1: Lower Body (Heavy Lifts)

• Back Squats (Heavy) – 5 sets x 5 reps
• Stiff-Leg Deadlifts – 4 sets x 8 reps
• Leg Press (Narrow Stance) – 3 sets x 12 reps

2: Upper Body (Strength Focus)

• Weighted Pull-Ups – 4 sets x 5 reps
• Pendlay Rows – 4 sets x 6 reps
• EZ Bar Curls – 3 sets x 10 reps

3: Rest or Core Work

4: Lower Body (Endurance)

• Goblet Squats – 4 sets x 12 reps
• Reverse Lunges – 3 sets x 10 reps per leg
• Glute Kickbacks – 3 sets x 15 reps

5: Upper Body (Volume Training)

• Push Press – 4 sets x 8 reps
• Dumbbell Lateral Raises (Drop Set) – 3 sets x 12 reps
• Close-Grip Bench Press – 3 sets x 10 reps

6 & 7: Recovery & Stretching

Week 4: Peak Performance & Muscle Definition 4 Week Muscle Building Workout

The final week maximizes effort with supersets and drop sets.

Day 1: Lower Body (Burnout)

• Squats (Drop Set) – 4 sets x 10,8,6 reps
• Romanian Deadlifts (Superset with Leg Curls) – 3 sets x 10 reps
• Walking Lunges (Weighted) – 3 sets x 12 reps

2: Upper Body (Supersets)

• Pull-Ups + Bent-Over Rows (Superset) – 3 sets x 8 reps
• Bicep Curls + Triceps Extensions (Superset) – 3 sets x 12 reps

3: Active Recovery

4: Full Body Circuit

• Deadlifts – 4 sets x 6 reps
• Bench Press – 4 sets x 8 reps
• Bulgarian Split Squats – 3 sets x 10 reps

5: High-Intensity Finisher

• Kettlebell Swings – 3 sets x 15 reps
• Battle Ropes – 3 sets x 30 sec
• Plank to Push-Up – 3 sets x 10 reps

6 & 7: Rest & Reflect

Nutrition And Recovery Tips for 4 Week Muscle Building Workout

• Protein Intake: Aim for 0.8-1g per pound of body weight (e.g., 120g for a 120lb woman).
• Healthy Fats & Carbs: Support energy and recovery with avocados, nuts, and whole grains.
• Hydration: Drink at least 2-3L of water daily.
• Sleep: Get 7-9 hours for optimal muscle repair.

This 4-week muscle-building plan for women is designed to increase strength, tone muscles, and improve overall fitness. Stick to the program, track progress, and adjust weights as needed. Remember, consistency is key—keep pushing, and you’ll see amazing results!

Ready to transform your body? Start today!