Best Muscle Building 10 Week Upper Lower Workout for Women to Maximize Their Results
Nowadays, it’s quite impossible to prevent the IG booty pose, not to mention that peach emoji. Certainly, there’s nothing wrong with it, but true lifters know that having shaped glutes is one small part of your well-defined physique, and it’s essential to train each muscle of your body. Similarly, it’s important to find a workout that is based on requirements like a 12- or 10-week upper lower workout or workout with proper splits instead of looking for any workout that entirely focuses only on one muscle group while ignoring other muscles.
As mentioned above, a proper upper-lower body workout schedule not only allows you to train with intensity in every session but also does not require as much time on your lifestyle and schedule as training one muscle group per session. For example, even experienced IFBB bikini pros such as Tawna Eubanks like to do an upper-low workout as well.
Here’s the Best 10 Week Upper Lower Workout for Women
Women can easily benefit from increased workout frequency, which is easily obtained through upper-lower workout programs, such as those provided below.
This workout program includes four workout sessions per week. Two days are for upper body workouts, and two days focus on the lower body. Similarly, in lower body workouts, variations of glutes are kept, which will help activate the glutes through frequent movement as well.
Monday – Upper Body (Strength)
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Bench Press | 4 | 6 |
| 1 Arm DB Rowing | 4 | 6 |
| Overhead Press (Standing) | 4 | 6 |
| Chin Ups | 4 | 6 |
| Plank | 4 | 20 Seconds |
| Hyperextensions (Glutes Focused) | 3 | 12 – 15 |
Tuesday – Lower Body (Strength)
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats | 4 | 6 |
| BB Deadlift | 4 | 6 |
| Reverse Lunges | 4 | 6 |
| Leg Press | 4 | 6 |
| BB Hip Thrusts | 4 | 6 |
Wednesday – Rest Day
Thursday – Upper Body (Hypertrophy)
| Exercise Name | Sets | Reps |
|---|---|---|
| Incline DB Bench Press | 3 | 12 |
| Seated Cable Rowing | 3 | 12 |
| DB Press (Seated) | 3 | 12 |
| Lat Pulldown | 3 | 12 |
| DB Biceps Curls | 3 | 12 |
| Triceps Extensions | 3 | 12 |
| Single Leg Glute Bridge (Bodyweight) | 3 | 12 – 15 / Leg |
Friday – Lower Body (Hypertrophy)
| Exercise Name | Sets | Reps |
|---|---|---|
| Goblet Squats | 3 | 12 |
| Romanian Deadlift | 3 | 12 |
| Bulgarian Split Squats | 3 | 12 / Leg |
| Hack Squats | 3 | 12 |
| BB Glute Bridge | 3 | 12 |
Saturday & Sunday – Rest Day
Closing Thoughts
This 10-week upper lower workout is designed for women who are in an intermediate or advanced training phase.
It balances training the upper and lower body with an optimal rest day, helping push more weight than anyone can do in regular workout splits.
Nonetheless, if you’re looking to follow any workout plan or you know the proper form, you should try this workout along with a good diet plan. We assure you you’ll get results.
