4 Day Home Workout Split for Women (No Gym, 30-40 Minutes a Day)

4 Day Home Workout Split for Women (Busy Mom Approved)

If you're a busy mom, entrepreneur, coffee-in-hand by 7am and answering emails by 9… this is for you.

You don’t need 6 gym days.
You don’t need 2-hour workouts.
You don’t need complicated equipment.

You need structure.

This 4 day home workout split is designed for:

• Women who want to tone

• Moms short on time

• Women restarting their fitness journey

• Home workouts only

• Moms working from home

• Women trying to lose 10–20 lbs

• Entrepreneurs building businesses

• Women restarting after pregnancy

How This 4 Day Split Works

You’ll train 4 days per week:

Day 1 – Lower Body (Glutes & Legs)
Day 2 – Upper Body (Arms, Shoulders, Back)
Day 3 – Rest or Active Recovery
Day 4 – Lower Body + Core
Day 5 – Upper Body + HIIT

Weekend: Rest, walk, golf, play with kids 😉

Sample Weekly Layout

Monday – Lower Body

• Squats – 3x12

• Reverse Lunges – 3x10 each leg

• Glute Bridges – 3x15

• Romanian Deadlifts (Dumbbells) – 3x12

Tuesday – Upper Body

• Pushups – 3x8-12

• Dumbbell Shoulder Press – 3x10

• Bent Over Rows – 3x12

• Tricep Kickbacks – 3x12

Thursday – Lower + Core

• Step Ups – 3x10 each leg

• Hip Thrusts – 3x12

• Plank – 3x30 sec

• Dead Bugs – 3x10

Friday – Upper + HIIT

• Bicep Curls – 3x12

• Lateral Raises – 3x12

• Mountain Climbers – 3x30 sec

• Jump Squats – 3x12

Want This Done For You?

If you want:
✔ Structured progression
✔ Printable guides
✔ Weekly trackers
✔ Meal suggestions
✔ Picture demonstrations

👉 My 30 Day Home Workout Program for Busy Moms takes this structure and gives you everything mapped out.

You didn’t come this far to stop