Women's Intermediate Gym Program (4-Day Glute & Toning Split)
Program overview
This four-day split is built for women who have been training for 6+ months and want stronger glutes, shapely legs and defined shoulders and arms. Two lower-body days, one upper-body day and one full-body "glute and core" day give you the perfect mix of strength and shaping work.
The main lifts (hip thrusts, Romanian deadlifts, squats and leg press) are trained in the 6–12 rep range to build strength and muscle, while accessories like abduction, cable kickbacks and lateral raises are done for 12–20 reps to shape the muscles.
Sessions take 55–65 minutes. Add 2–3 short cardio sessions per week if fat loss is a goal.
Equipment needed: Full gym.
Weekly schedule
- Mon: Lower A (glutes)
- Tue: Upper body
- Wed: Rest
- Thu: Lower B (quads & glutes)
- Fri: Glutes, hamstrings & core
- Sat: Cardio 30 min
- Sun: Rest
You can move days around to fit your life. Just avoid training the same muscle group hard on two days in a row, and keep at least one full rest day per week.
Warm-up (8–10 minutes, before every workout)
- 3–5 minutes of easy cardio: brisk walking, marching on the spot, light jumping jacks or cycling.
- Cat-cow stretch × 8 reps to loosen the spine.
- World’s greatest stretch × 5 per side to open the hips and upper back.
- 10 bodyweight squats and 10 glute bridges.
- 1–2 light warm-up sets of the first exercise of the day.
The workouts
Perform the exercises in order. "Rest" is the time between sets. Click any exercise for animated pictures and step-by-step instructions.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 4 | 8–10 | 120 sec | |
| 4 | 8–10 | 120 sec | |
| 3 | 10 per leg | 90 sec | |
| 3 | 15–20 | 45 sec | |
| 3 | 15 per leg (cable or band) | 45 sec |
Key exercise of the day: Barbell Hip Thrusts. The hip thrust is the number-one glute-building exercise in the gym. Give it your best focus while you are fresh.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 4 | 10–12 | 75 sec | |
| 3 | 8–12 | 75 sec | |
| 3 | 10–12 | 75 sec | |
| 4 | 15 | 45 sec | |
| 3 | 15 | 45 sec | |
| 3 | 12 | 45 sec | |
| 3 | 12 | 45 sec |
Key exercise of the day: Lat Pulldowns. The lat pulldown is a cable machine version of the pull-up. Give it your best focus while you are fresh.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 4 | 6–8 | 150 sec | |
| 3 | 12 | 90 sec | |
| 3 | 12 per leg | 75 sec | |
| 3 | 15 | 45 sec | |
| 3 | 15–20 | 45 sec |
Key exercise of the day: Barbell Back Squats. The barbell back squat is often called the king of exercises. Give it your best focus while you are fresh.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 3 | 8 | 120 sec | |
| 3 | 15 (barbell) | 60 sec | |
| 3 | 12 | 60 sec | |
| 3 | 15 (glute focus) | 45 sec | |
| 3 | 8–12 | 60 sec | |
| 3 | 15 per side | 30 sec |
Key exercise of the day: Sumo Deadlifts. The sumo deadlift uses a wide stance with the hands inside the knees. Give it your best focus while you are fresh.
Cool-down (5 minutes)
Finish every session with 60 seconds of child’s pose, slow walking and a few deep breaths. Gentle stretching after training will not prevent soreness, but it helps you relax and shift into recovery mode.
8-week progression
| Weeks | What to do |
|---|---|
| Weeks 1–2 | Find working weights that leave about 2–3 reps in reserve. Record every set. |
| Weeks 3–4 | Add weight to main lifts (2.5–5 lb / 1–2.5 kg) or 1–2 reps to accessories. |
| Weeks 5–6 | Add one extra set to the first two exercises of each day. |
| Week 7 | Peak week: aim for personal bests with perfect form. |
| Week 8 | Deload: same exercises, half the sets, about 10% lighter. Then restart with heavier weights. |
Keep a simple training log: date, exercise, weight (or variation) and reps for each set. If a number goes up compared with last week, you are making progress. If you stall for 2–3 weeks on a lift, check your sleep and food first, then swap to a similar exercise for a few weeks.
Cardio and daily steps
Strength training is the base of this program, but cardio supports heart health and fat loss. Aim for 150 minutes of moderate activity per week (for example 30 minutes of brisk walking, five days a week), which matches the U.S. Physical Activity Guidelines. A daily step goal of 7,000–10,000 is a simple target that also burns a meaningful number of calories without hurting recovery.
For fat loss, add 2–3 sessions of 20–30 minutes of cardio after your workouts or on rest days. Incline treadmill walking, cycling and the elliptical are low-impact choices.
Nutrition for this program
Training creates the signal; food provides the building blocks. Three simple rules work for almost everyone:
- Eat enough protein: about 0.7–1 g per pound of body weight (1.6–2.2 g/kg) per day, spread over 3–5 meals.
- Set your calories for your goal: a moderate deficit to lose fat, a small surplus to build muscle, maintenance to recomposition. Use our calorie calculator.
- Eat mostly whole foods: lean meats, fish, eggs, dairy, beans, whole grains, potatoes, fruit and vegetables.
For a ready-made menu, try our 7-day meal plan or get personal numbers with the plan builder.
Recovery: sleep, rest days and soreness
Muscles grow between workouts, not during them. Sleep 7–9 hours per night, take at least one full rest day per week, and manage stress. Mild muscle soreness (DOMS) 24–72 hours after a workout is normal, especially in the first weeks. Light activity such as walking usually helps it fade faster. Sharp joint pain is not normal: stop the exercise and get it checked.
Frequently asked questions
Can I do this program if I have never trained before?
Yes. However, it is designed for intermediate lifters. If you are new, start with the beginner version first: women's gym beginner plan.
How long until I see results?
Most people feel stronger within 2–3 weeks and see visible changes in 6–8 weeks, if training is combined with good nutrition and sleep.
What if I miss a workout?
Just continue with the next workout in the order. Do not try to double up. Consistency over months matters much more than one missed session.
Can I swap an exercise?
Yes. Swap it for one that trains the same muscle group with similar difficulty. Our exercise pages list easier and harder variations.
What should I do after the 8 weeks?
Take an easy deload week, then repeat the program with heavier weights or move up to the next level.
More programs
Women's Intermediate Home Workout (Glutes, Toning & Strength)
4 days/week · 8 weeks · A pair of dumbbells (5–25 lb / 2–12 kg), a resistance loop band and a chair or bench
Advanced Home Workout for Women (Glute Builder + HIIT)
5 days/week · 8 weeks · Adjustable dumbbells (up to 40–50 lb / 18–24 kg), a kettlebell, resistance bands, a bench and a jump rope
Women's Beginner Gym Workout Plan (3-Day Full Body)
3 days/week · 8 weeks · Standard gym machines, dumbbells and cables
Advanced Gym Program for Women (5-Day Glute & Strength Split)
5 days/week · 8 weeks · Full gym