Fat Burning » Four-day split for girls

Four-day split for girls

4.55 / 85 votes

Get slender legs and a tightened buttocks in just 8 weeks

54 days
32 workouts
50 minutes
Goal Fat Burning
Difficulty Intermediate
Workouts 32
Author Олег Горемыкин
Workout place Gym
Program's exercises: 21 (Beginner, Intermediate)
Periodisation schemes 21 simple + 1 complex
Tighten the legs and delicious buttocks — closer to the ideal with the impact of split training.

104 athletes have chosen this routine to train

Start your training from 18 Jan 2018 and achieve results in 32 workouts!


  • Lower body fat percentage
  • Get lean and ripped
  • Improve Physical Fitness
  • Improve overall health
  • Speed up metabolism
  • Improve mental health
  • Overcome yourself and develop willpower

What do you get:

  • Personalized training program
  • Mobile assistant
  • PDF with workout plan
  • Free program updates
  • Adjustment of working weights for you
  • Motivation and support of the fitness community «AtletIQ»

What will be required:

  • Equipment: dumbbells, barbells, gym machines
  • Desire to follow a training program
  • Regular meals and sufficient time for sleep
  • No additional physical activity (sometimes)

Get your body in shape with the impact of the split training complex!

When activated, it will be charged 8 points
Pay for each workout
AtletIQ — fitness service that brings together coaches and athletes in a single social network with a universal constructor programs and mobile assistant for their performance.
41696 athletes
71 programm

Do I really have to remind you, that the general focus of exercises in women’s training should be shifted towards the legs and buttocks areas, which account for the lion’s share of male attention.

Functionally, the introduction of the training complex is focused on a detailed study of the gluteal muscles and legs, as well as on the rules of the classic split evenly distributing the exercise on other anatomical systems, ensuring harmonious development of form. This clear focus on the «deprived» muscles of the arms, which receive relatively high loads when performing exercises of major muscle groups.

Prepare for the tremendous amount of work to be done, but the results are worth it: invest in yourself, wasted time does not count.

Why training with AtletIQ is more effective?

The secret of effectiveness lies in the variability of the training regime and the variable intensity of training.
All workouts are interrelated
A diverse and interesting training of different intensity.
Online training diary
Remembers your working weight in all exercises.
Smart load adjustment
The system of adjusting the load to your capabilities.
Work/Rest timer
Every second counts!

How to train on this program?

The super-convenient application «AtletIQ» leads you through your workout and step by step gives precise instructions for doing the exercises.

Install AtletIQ app
Install iOS fitness app AtletIQ
Install Android bodybuilding app AtletIQ

When activated, it will be charged 8 points
Pay for each workout

Quickly get your body to your ideal!

When activated, it will be charged 8 points
Pay for each workout
When activated, it will be charged 8 points
Pay for each workout

Tags: four splits for girls, split program for girls, split training for girls,split training for girls with an emphasis on the buttocks

Program's exercises

Four-day split for girls Author: AtletIQ on Tighten the legs and delicious buttocks — closer to the ideal with the impact of split training.. Score: 5

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