4 Week Strength Training Plan For Real Results

Strength training is a powerful way for women to build muscle, boost metabolism, improve bone density, and enhance overall fitness. Unlike cardio-focused workouts, strength training helps shape a toned physique while increasing functional strength for daily activities. This 4-week strength training plan is designed for women of all fitness levels, whether you’re a beginner or looking to challenge yourself. Each week progressively increases intensity to maximize results. The workouts target major muscle groups while incorporating compound movements for efficiency.

4 Week Strength Training Workout Plan for Women

Let’s dive into this structured plan to help you build strength, confidence, and endurance!

Week 1: Foundation & Technique

Workout Structure

• Frequency: 4 days per week (2 upper body, 2 lower body)
• Rest Between Sets: 45-60 seconds
• Reps & Sets: 3 sets of 12 reps per exercise

Day 1: Upper Body (Push Focus)

• Push-Ups (Knee or standard)
• Dumbbell Shoulder Press
• Dumbbell Bench Press
• Triceps Dips (Using a bench or parallel bars)
• Plank Hold (30-45 sec)

2: Lower Body (Quad & Glute Focus) 4 Week Strength Training Plan

• Bodyweight Squats
• Dumbbell Romanian Deadlifts
• Walking Lunges
• Step-Ups (Using a bench or box)
• Calf Raises

3: Upper Body (Pull Focus)

• Bent-Over Dumbbell Rows
• Lat Pulldown or Assisted Pull-Ups
• Dumbbell Bicep Curls
• Face Pulls (Resistance band or cable)
• Superman Hold (30 sec)

4: Lower Body (Glute & Hamstring Focus)

• Glute Bridges
• Bulgarian Split Squats
• Kettlebell Swings (or Dumbbell Deadlifts)
• Seated Leg Curl (Machine or resistance band)
• Side Plank (20 sec per side)

Week 2: Increased Intensity & Volume 4 Week Strength Training Plan

Workout Adjustments

• Frequency: 4 days per week
• Rest Between Sets: 30-45 seconds
• Reps & Sets: 4 sets of 10 reps

Day 1: Upper Body (Push Focus)

• Incline Dumbbell Press
• Arnold Press
• Triceps Rope Pushdown
• Pike Push-Ups
• Side Plank with Shoulder Tap

2: Lower Body (Power & Strength Focus)

• Goblet Squats
• Hip Thrusts (Barbell or Dumbbell)
• Box Jumps
• Single-Leg Deadlifts
• Standing Calf Raises

3: Upper Body (Pull & Core Focus)

• Pull-Ups (Assisted if needed)
• Seated Cable Row
• Hammer Curls
• Rear Delt Flys
• Hanging Knee Raises

4: Lower Body (Endurance & Stability)

• Front Squats (Dumbbells or Barbell)
• Sumo Deadlifts
• Lateral Lunges
• Stability Ball Hamstring Curl
• Farmer’s Carry

Week 3: Progressive Overload & Strength Focus 4 Week Strength Training Plan

Workout Adjustments

• Frequency: 4 days per week
• Rest Between Sets: 60 sec for heavy lifts
• Reps & Sets: 4 sets of 8 reps (heavier weights)

Day 1: Upper Body (Strength Focus) 4 Week Strength Training Plan

• Barbell Bench Press
• Overhead Press (Barbell or Dumbbell)
• Weighted Dips
• Skull Crushers
• Plank to Push-Up

2: Lower Body (Explosive Power)

• Back Squats (Barbell)
• Romanian Deadlifts (Heavier Weight)
• Jump Squats
• Weighted Step-Ups
• Single-Leg Calf Raises

3: Upper Body (Hypertrophy Focus)

• Weighted Pull-Ups
• T-Bar Rows
• Incline Dumbbell Curls
• Cable Lateral Raises
• Ab Wheel Rollouts

4: Lower Body (Glute & Hamstring Dominant)

• Hip Thrusts (Heavy Weight)
• Deficit Deadlifts
• Reverse Lunges with Dumbbells
• Seated Calf Press
• Russian Twists (Weighted)

Week 4: Max Strength & Performance 4 Week Strength Training Plan

Workout Adjustments

• Frequency: 4 days per week
• Rest Between Sets: 90 sec for heavy lifts
• Reps & Sets: 5 sets of 5 reps (focus on lifting heavier)

Day 1: Upper Body (Power & Strength)

• Heavy Bench Press
• Push Press
• Close-Grip Bench Press
• Weighted Plank

2: Lower Body (Peak Strength)

• Heavy Back Squats
• Deadlifts (1-3 rep max attempt)
• Plyometric Lunges
• Farmer’s Walk (Heavy Dumbbells)

3: Upper Body (Pull & Endurance)

• Weighted Chin-Ups
• Bent-Over Barbell Rows
• EZ Bar Curls
• Hanging Leg Raises

4: Lower Body (Functional Strength)

• Front Squats (Heavy)
• Single-Leg Hip Thrusts
• Kettlebell Clean & Press
• Sled Push (or Heavy Carries)

Next Steps For 4 Week Strength Training Plan

By following this 4-week strength training plan, you’ll notice improvements in muscle tone, endurance, and overall strength. After completing the program, you can:

• Repeat the cycle with heavier weights
• Transition into a powerlifting or hypertrophy-focused program
• Incorporate more advanced exercises like Olympic lifts

Remember, consistency is key! Pair this plan with a protein-rich diet, proper hydration, and adequate sleep for optimal results.

Are you ready to transform your strength? Start today and track your progress—every rep counts!

Would you like a printable version of this plan or additional modifications? Let me know how I can help tailor it to your goals!