Women's Focus
Women's Full-Body Hypertrophy — Balanced (Non-Glute)
4-day upper/lower hypertrophy program for women who want balanced whole-body development, not a glute-led plan. Equal upper:lower volume, 8-12 reps at ~2 RIR, with a built-in deload. 10 weeks for beginner to intermediate lifters.
- Category
- Women's Focus
- Length
- 10 weeks
- Frequency
- 4 days/week
- Est. session
- 50–70 min
Last updated: June 2026
About this program
A 4-day upper/lower split for women who want their shoulders, back, chest, and arms to grow alongside their legs — the deliberate counterweight to the glute-and-hip-thrust template that dominates women's hypertrophy programming. Two upper days (a horizontal-press day and a vertical-press day) sit opposite two lower days (a squat-led quad day and a hinge-led hamstring day), so every major muscle gets two quality sessions a week inside the MAV band our Hypertrophy framework targets.
This is for women with at least a few weeks of consistent lifting who want proportional, balanced size — upper body included. It is NOT a glute specialization (use the Glute & Lower-Body Builder for that), nor a strength peaking block — the whole program lives in the 8-12 rep range at RPE 8, roughly two reps in reserve, where Schoenfeld's volume work places the bulk of the hypertrophy stimulus. Equipment: a barbell and rack, dumbbells, and the common cable/machine stations; everything has a home-gym substitution noted in the template coaching.
Progression is double-with autoregulation: hold the rep range and add load only when every working set hits the top of the range at or below the prescribed RPE. Volume ramps across each accumulation block, a deload at week 6 resensitizes you, and weeks 7-9 push effort before a final week-10 deload. Across the 10 weeks expect visible upper-body development and added working load on every compound, achieved without grinding to failure on the main lifts.
Women's Focus · 10 weeks · 4 days/week
Start to finish
- Frequency
- 4 days/week
- Per session
- 50–70 min
Who it's for
Four ways to tell at a glance whether this block belongs in your week.
- 01The goal
- 4-day upper/lower hypertrophy program for women who want balanced whole-body development, not a glute-led plan.
- 02The commitment
- A steady four-plus days a week
- 03The arc
- 10 weeks, 4 phases that build and reset
- 04The coaching
- Your coach drives the plan forward — it reads each session and moves you up the moment the work gets easier, so you keep progressing
How it progresses
10 weeks across 4 phases — your coach watches the effort in your logged sets and moves the weight up the moment a load starts getting easier, so you keep climbing instead of waiting on the calendar.
- Weeks 1–562Intensity
Phase 1 · Accumulation
Accumulation
Establish working loads, then add a set and/or load each week while holding 8-12 reps at RPE 8. Balanced upper and lower volume.
- Weeks 6–630Intensity
Phase 2 · Deload
Deload
One easy week — cut sets and load to shed fatigue and resensitize before the harder block.
- Weeks 7–982Intensity
Phase 3 · Intensification
Intensification
Push effort: same movements, top of the rep range at RPE 8-9, more AMRAP finishers on isolations.
- Weeks 10–1030Intensity
Phase 4 · Deload
Deload
Final easy week to close the block clean and log carry-forward loads.
Sessions in this program
The individual workouts this program schedules through the week — open any session for its full exercise list, sets, and coaching notes.
Why your coach builds it this way
A 4-day upper/lower split for women who want their shoulders, back, chest, and arms to grow alongside their legs — the deliberate counterweight to the glute-and-hip-thrust template that dominates women's hypertrophy programming. Two upper days (a horizontal-press day and a vertical-press day) sit opposite two lower days (a squat-led quad day and a hinge-led hamstring day), so every major muscle gets two quality sessions a week inside the MAV band our Hypertrophy framework targets.
This is for women with at least a few weeks of consistent lifting who want proportional, balanced size — upper body included. It is NOT a glute specialization (use the Glute & Lower-Body Builder for that), nor a strength peaking block — the whole program lives in the 8-12 rep range at RPE 8, roughly two reps in reserve, where Schoenfeld's volume work places the bulk of the hypertrophy stimulus. Equipment: a barbell and rack, dumbbells, and the common cable/machine stations; everything has a home-gym substitution noted in the template coaching.
Progression is double-with autoregulation: hold the rep range and add load only when every working set hits the top of the range at or below the prescribed RPE. Volume ramps across each accumulation block, a deload at week 6 resensitizes you, and weeks 7-9 push effort before a final week-10 deload. Across the 10 weeks expect visible upper-body development and added working load on every compound, achieved without grinding to failure on the main lifts.
Common questions
The facts most people check before they commit a block to it.
01How long is the Women's Full-Body Hypertrophy — Balanced (Non-Glute) program?
Women's Full-Body Hypertrophy — Balanced (Non-Glute) runs 10 weeks at 4 days a week, structured into 4 phases so the load builds and resets on schedule. In Squatly, the coach tunes it to you, so the plan keeps moving with your training.
02Who is Women's Full-Body Hypertrophy — Balanced (Non-Glute) for?
4-day upper/lower hypertrophy program for women who want balanced whole-body development, not a glute-led plan. It sits in the Women's Focus category, and the coach reads your training to tell you whether it's the right fit before you commit a block to it.
03How does Women's Full-Body Hypertrophy — Balanced (Non-Glute) progress over the weeks?
It opens with accumulation and finishes with deload. Each phase has a job — accumulate work, push intensity, or back off to absorb it — and the coach moves your load when your logged sets earn it, not on a fixed schedule.
04Does the coach adjust Women's Full-Body Hypertrophy — Balanced (Non-Glute) to me?
Yes. The program is the starting structure; the coach reads your e1RM trend, your weekly volume, and your effort on each lift, then tells you when to push — when a load is getting easier, it's time to add weight. It shows you the trend lines behind every call, and you accept, edit, or reject it. With every workout, the plan gets more yours.
Keep moving forward.
The program sets the structure. Your coach drives it forward — reading your numbers and pushing the weight up as you get stronger, so the plan stays yours and you keep progressing.
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Aleks · Coach
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