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Is your current program not giving you the results you’re looking for? Have you plateaued and want to kick-start a new phase?
You’ve come to the right place. Whether you’re a beginner or advanced, there’s a workout routine for women that can help you efficiently reach your goals!
Nailing down the workout split for women that works best for you can be a bit challenging. The internet is loaded with fitness information. How are you supposed to know which gym workout plan for women you should follow?
I’ve been a personal trainer for many years, devising female workout routines that deliver the results they desire.
Results can include weight loss, increased muscle mass, improved energy levels, higher metabolisms, and more!
Read on to see examples of possible workout splits for you to choose from. It is very likely that you will find the workout routine for women that you need to get started on transforming your physique and health!
What is a workout split?
Related: 67 Gym Slang Terms
A workout split is a weekly routine of workouts designed to hit certain muscle groups.
It is not advisable to exercise a muscle group two days in a row because this can impede recovery. A split lets you be more purposeful with what muscles you target in a workout.
Things to Consider When Deciding on Your Workout Split
Related: 10 Best Chest Exercises For Women
Training Goals
Related: Muscle Gain Workout Plan With PDF
What is the reason you’re exercising in the first place? A goal could include things like gaining muscle, losing fat, improving PRs with certain exercises, developing specific muscles, and more.
Determine your primary goal. Let that take the lead when you decide which workout split to try.
Training Level
If you’re a beginner with fitness, certain splits will be better for you than others because of the varying demand on muscle groups.
For example, full-body workouts are generally a great place to start so you can efficiently work the entire body without overtraining any certain part. Overtraining leads to intense soreness and an increased risk of injury.
If you’re a more advanced lifter, exercising fewer muscle groups per workout and being in the gym more often makes sense.
At this stage, full-body workouts would be more likely to help you maintain your current physique rather than progress.
Availability
Related: What Is The Best 6-Day Workout Split?
Splits can generally be performed once or repeated in a week. They range from two days to six days a week, so determine early on how many days weekly you can realistically exercise.
It is important that you have realistic expectations. It can be overwhelming if you overcommit, especially from the beginning, so consider starting with fewer days and increasing as time allows.
Number of Daily Exercises
While a workout within a split can always be adjusted, beginner splits tend to have fewer exercises while advanced splits have more.
Either way, pay attention to how much time you have to exercise. Choose the most effective exercises to include if you do have a more limited amount of time available.
Compound exercises like bench press, deadlift, and squat are a great place to start!
The Most Common Types of Training Splits
Related: 12 Best HIIT Workouts For Women
Full-Body Split
This split is great for beginners because it is not quite as strenuous but still delivers great results.
You can work out as many times as you like weekly with this split, so it’s flexible for those who don’t have consistent available time for the gym.
PP Split
A workout program for women that only works the upper body is the push-pull split. During a push workout, you exercise your chest, triceps, and shoulders.
During a pull workout, you exercise your back and biceps.
It is up to you which day you include abdominal exercises, if you choose to do them at all.
PPL Split
This split is just like the PP except there is a lower body workout added into the cycle. On this day, the workouts for women target your glutes, quads, hamstrings, and calves.
This split is considered to be one of the most effective ones because each muscle group is purposefully targeted and there is the opportunity to train every group twice a week.
Upper-Lower Split
The next step after the full-body split would be the upper-lower split. Exactly how it sounds, you alternate between targeting your upper and lower body to create a balanced look.
An upper-body workout would target the chest, triceps, shoulders, back, biceps, and abdominals.
Meanwhile, the lower-body workout involves the glutes, quads, hamstrings, and calves.
You do have the option of targeting your abdominals on a lower-body day if that makes more sense for you.
Bro Split
Have specific muscles you need to work on? Bro split workouts vary based on your goals, but it typically involves more days a week since fewer muscle groups are challenged per workout.
Overall, this one tends to be a four or five day workout split for women.
The most common muscles women target are the glutes, shoulders, and abdominals.
How to Choose the Most Effective Workout Split for Women
Related: 7 Day Gym Workout Plan For Beginners
While every workout split has its benefits, the best one for you depends on the things to consider that we mentioned earlier. Exercising in general has many benefits, but you will get the most bang for your buck if you are intentional with which one you choose.
Prioritize your overall fitness goal and how many days a week you are able to work out when deciding which split is right for you.
What are the benefits of using a workout split for women?
Related: Female Body Toning Meal Plan With PDF
Many people step into the gym and just do random exercises until their time is up.
While you will certainly burn calories with this method, it will be extremely difficult for you to form a specific new physique or reach strength goals.
A workout split gives you structure and also helps with accountability. If you miss a day, certain muscle groups end up being worked more than others, and this can get in the way of progress.
Knowing exactly what you will be doing when you step in the gym also speeds up the progress and helps prevent you from wasting time.
Before you know it, you’ll be hitting your goals and developing new ones that take you beyond where you originally imagined!
Top 6 Exercises for Women to Include in a Workout Split
Related: Foods That Go Straight To Your Bum
1. Bench Press
The bench press is an essential exercise for any workout plan for women on an upper-body or push day. It simultaneously works the chest, triceps, and shoulders.
This means it is efficient with both your time and the number of muscles it targets!
Equipment Requirements
Bench, barbell, and plates
How-To Perform Bench Press
- Lay on a bench with a loaded barbell above you.
- Grab the barbell evenly and bring it forward so it is right above your chest with your arms fully extended.
- Bend your elbows and slowly lower the barbell until it hits the center of your chest.
- Push the bar all the way back up before repeating the movement.
Benefits
- Strengthens your triceps
- Builds your chest
- Challenges your shoulders
Pro Tips
- Focus on placing your weight on your upper back to create more stability throughout the exercise and be able to lift heavier weights.
- Keep your upper arms at a 45-degree angle to help prevent shoulder or elbow injuries.
2. Barbell Back Squats
Related: 12 Best Weight Training Exercises For Women
Squats are amazing for building the lower body and improving posture. The barbell back squat takes it to the next level by letting you add more weight while maintaining your balance.
Make sure to do these at least once a week as part of a lower-body workout!
Equipment Requirements
Barbell and plates
How-To Perform Barbell Back Squats
- Position yourself in the center of a loaded barbell.
- Step your feet out a bit wider than hip-width with your toes pointed outward at a 45-degree angle.
- Keep your chest up and back straight as you push your glutes back.
- Bend your legs and drop down into a squat, pausing when your thighs are parallel to the floor.
- Push back up through your heels to come up to standing.
Benefits
- Strengthens the quads
- Builds the glutes
- Functional movement
Pro Tips
- As you squat down, ensure your knees do not go past your toes to prevent knee injuries.
- Feel free to use a bar pad if you find the barbell hurting your neck.
3. Sumo Deadlifts
Related: Hook Grip Deadlift
Deadlifts primarily work the lower body but require a good amount of work from the upper body as well.
This exercise comes in many forms, but the sumo deadlift is one of the best for shaping the glutes – a muscle many want to see targeted in a workout routine for women.
This exercise can be done on a lower-body or pull day.
Equipment Requirements
Barbell and plates
How-To Perform Sumo Deadlifts
- Place your feet slightly wider than hip-width apart with your toes pointed out.
- Squat down and grab your loaded barbell with an even grip.
- Keeping your back straight and shoulders back, push through your heels and lift the barbell off the ground.
- Come up to standing and pause at the top with your knees extended.
- Bend your knees and slowly bring the bar back to the ground while maintaining a straight back.
Benefits
- Builds the glutes
- Improves grip
- Strengthens the hamstrings and quads
Pro Tips
- If the bar tends to slip out of your hands, try using chalk.
- To prevent a lower back injury caused by rounding your back during the movement, try starting with sticking your bum up so as you lift the weight, your back flattens out and no rounding occurs.
4. Barbell Hip Thrusts
Related: A Complete Guide To Growing A Heart Shaped Butt
Barbell hip thrusts are one of the best exercises for building your bum!
Whether you use a barbell with plates or a machine, make sure to do this exercise at least once a week during a leg workout.
Equipment Requirements
Barbell, bar pad, and plates
How-To Perform Barbell Hip Thrusts
- Sit on the floor with your back leaning against the side of a bench and a loaded barbell resting on your hips.
- Place your feet so your soles are firmly planted on the ground. Shimmy your back up so the bench holds your weight.
- Grab the barbell with both hands and push your hips up toward the sky.
- Pause when your legs form a 90-degree angle before slowly lowering your hips back down to the ground.
Benefits
- Strengthens the hamstrings
- Builds the glutes
- Protects the knees
Pro Tips
- Focus on going through a full hinge movement of the hips during this exercise to maximize the effects on the glutes.
- Keep your chin tucked into your chest throughout the movement to protect your neck.
5. Lat Pulldowns
If one of the goals for your workout routine for women is to develop an hourglass shape, you need to do lat pulldowns!
Your waist can only get so small, so being able to grow the width of your back can help add to the look. Do this exercise on an upper-body or pull day.
Equipment Requirements
Cable machine and bar
How-To Perform Lat Pulldowns
- Take a seat and evenly grab the bar above you.
- Push your shoulders back and chest up. Pull the bar down to your chest.
- Tap it on your chest before releasing it back up to the starting position.
Benefits
- Strengthens your biceps
- Builds your back
- Contributes to an hourglass shape
Pro Tips
- If you are unable to bring the bar all the way down to your chest, this is likely a sign that you need to use a lighter weight.
- To ensure that your lats are developing symmetrically, try alternating which side of the bar you pull down on.
6. Hanging Leg Raises
Hanging leg raises make an abdominal exercise feel like a full-body workout.
There are many benefits to this intense ab exercise. Be sure to add it into whatever day you wish to do abs in your workout routine for women!
Equipment Requirements
Pull-up bar
How-To Perform Hanging Leg Raises
- Grab onto a pull-up bar so your arms are fully extended and your feet cannot touch the floor.
- Keeping your legs straight and feet together, bring your legs up until they are parallel with the ground.
- Hold them here for a moment before dropping them back down and repeating.
Benefits
- Improves grip
- Strengthens the abdominals
- Works the quads
Pro Tips
- Do your best to not swing during this movement because it can make it less effective.
- If you want to make this exercise harder, try holding a dumbbell between your feet.
Full-Body Workout Split for Women
Related: Female Workout Plan With PDF
Example Workout Schedule
- Monday: Full Body Day 1
- Tuesday: Full Body Day 2
- Wednesday: Rest
- Thursday: Full Body Day 1
- Friday: Full Body Day 2
- Saturday: Rest
- Sunday: Rest
Beginner
| Full Body Day 1 | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Barbell Back Squats | 3 | 8-10 | 1 minute 30 seconds |
| Barbell Hip Thrusts | 3 | 10-12 | 45 seconds |
| T-Bar Rows | 2 | 12-15 | 45 seconds |
| Hanging Leg Raises | 2 | 12-15 | 45 seconds |
| CARDIO | 15 minutes walking on an incline | ||
| COOLDOWN | 5 minutes full-body stretching |
| Full Body Day 2 | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 3 | 8-10 | 1 minute 30 seconds |
| Bench Press | 3 | 10-12 | 45 seconds |
| Bulgarian Split Squats | 2 | 12-15 | 45 seconds |
| Lat Pulldowns | 2 | 12-15 | 45 seconds |
| CARDIO | 10 minutes Stairmaster | ||
| COOLDOWN | 5 minutes full-body stretching |
Advanced
| Full Body Day 1 | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Barbell Back Squats | 4 | 8-10 | 1 minute |
| Barbell Hip Thrusts | 3 | 10-12 | 30 seconds |
| Machine Chest Flys | 3 | 10-12 | 30 seconds |
| Cable Rows | 2 | 12-15 | 30 seconds |
| Hanging Leg Raises | 2 | 12-15 | 30 seconds |
| CARDIO | 25 minutes walking on an incline | ||
| COOLDOWN | 5 minutes full-body stretching |
| Full Body Day 2 | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 4 | 8-10 | 1 minute |
| Bench Press | 3 | 10-12 | 30 seconds |
| Leg Press | 3 | 10-12 | 30 seconds |
| Lat Pulldowns | 2 | 12-15 | 30 seconds |
| Weighted Russian Twists | 2 | 12-15 | 30 seconds |
| CARDIO | 20 minutes Stairmaster | ||
| COOLDOWN | 5 minutes full-body stretching |
Upper-Lower Workout Split for Women
Example Workout Schedule
- Monday: Upper Body Workout
- Tuesday: Lower Body Workout
- Wednesday: Rest
- Thursday: Upper Body Workout
- Friday: Lower Body Workout
- Saturday: Rest
- Sunday: Rest
Beginner
| Upper Body Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Bench Press | 3 | 8-10 | 1 minute 30 seconds |
| Lat Pulldowns | 3 | 10-12 | 45 seconds |
| Straight Arm Cable Pulldowns | 2 | 12-15 | 45 seconds |
| Hanging Leg Raises | 2 | 12-15 | 45 seconds |
| CARDIO | 15 minutes walking on an incline | ||
| COOLDOWN | 5 minutes upper-body stretching |
| Lower Body Workout | |||
| WARM-UP | 5 minutes biking + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 3 | 8-10 | 1 minute 30 seconds |
| Barbell Back Squats | 3 | 10-12 | 45 seconds |
| Barbell Hip Thrusts | 2 | 12-15 | 45 seconds |
| Seated Calf Machine | 2 | 12-15 | 45 seconds |
| CARDIO | 10 minutes Stairmaster | ||
| COOLDOWN | 5 minutes lower-body stretching |
Advanced
| Upper Body Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Bench Press | 4 | 8-10 | 1 minute |
| Military Press | 3 | 10-12 | 30 seconds |
| Lat Pulldowns | 3 | 10-12 | 30 seconds |
| Dumbbell Bicep Curls | 2 | 12-15 | 30 seconds |
| Hanging Leg Raises | 2 | 12-15 | 30 seconds |
| CARDIO | 25 minutes walking on an incline | ||
| COOLDOWN | 5 minutes upper-body stretching |
| Lower Body Workout | |||
| WARM-UP | 5 minutes biking + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 4 | 8-10 | 1 minute |
| Barbell Back Squats | 3 | 10-12 | 30 seconds |
| Barbell Hip Thrusts | 3 | 10-12 | 30 seconds |
| Weighted Step Ups | 2 | 12-15 | 30 seconds |
| Lying Hamstring Curls | 2 | 12-15 | 30 seconds |
| CARDIO | 20 minutes Stairmaster | ||
| COOLDOWN | 5 minutes lower-body stretching |
Push-Pull Workout Split for Women
Example Workout Schedule
- Monday: Push Workout
- Tuesday: Pull Workout
- Wednesday: Rest
- Thursday: Push Workout
- Friday: Pull Workout
- Saturday: Rest
- Sunday: Rest
Beginner
| Push Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Bench Press | 3 | 8-10 | 1 minute 30 seconds |
| Machine Chest Flys | 3 | 10-12 | 45 seconds |
| Lateral Raises | 2 | 12-15 | 45 seconds |
| Tricep Pressdown Machine | 2 | 12-15 | 45 seconds |
| CARDIO | 15 minutes walking on an incline | ||
| COOLDOWN | 5 minutes upper-body stretching |
| Pull Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 3 | 8-10 | 1 minute 30 seconds |
| Lat Pulldowns | 3 | 10-12 | 45 seconds |
| Dumbbell Bicep Curls | 2 | 12-15 | 45 seconds |
| Hanging Leg Raises | 2 | 12-15 | 45 seconds |
| CARDIO | 10 minutes Stairmaster | ||
| COOLDOWN | 5 minutes upper-body stretching |
Advanced
| Push Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Bench Press | 4 | 8-10 | 1 minute |
| Straight Arm Pullovers | 3 | 10-12 | 30 seconds |
| Forward Raises | 3 | 10-12 | 30 seconds |
| Arnold Presses | 2 | 12-15 | 30 seconds |
| Cable Tricep Pressdowns | 2 | 12-15 | 30 seconds |
| CARDIO | 25 minutes walking on an incline | ||
| COOLDOWN | 5 minutes upper-body stretching |
| Pull Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 4 | 8-10 | 1 minute |
| Lat Pulldowns | 3 | 10-12 | 30 seconds |
| Cable Rows | 3 | 10-12 | 30 seconds |
| Cable Bicep Curls | 2 | 12-15 | 30 seconds |
| Hanging Leg Raises | 2 | 12-15 | 30 seconds |
| CARDIO | 20 minutes Stairmaster | ||
| COOLDOWN | 5 minutes upper-body stretching |
Push-Pull-Legs (PPL) Workout Split for Women
Example Workout Schedule
- Monday: Push Workout
- Tuesday: Pull Workout
- Wednesday: Legs Workout
- Thursday: Rest
- Friday: Push Workout
- Saturday: Pull Workout
- Sunday: Legs Workout
Beginner
| Push Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Bench Press | 3 | 8-10 | 1 minute 30 seconds |
| Machine Chest Flys | 3 | 10-12 | 45 seconds |
| Lateral Raises | 2 | 12-15 | 45 seconds |
| Tricep Pressdown Machine | 2 | 12-15 | 45 seconds |
| CARDIO | 15 minutes walking on an incline | ||
| COOLDOWN | 5 minutes upper-body stretching |
| Pull Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 3 | 8-10 | 1 minute 30 seconds |
| Lat Pulldowns | 3 | 10-12 | 45 seconds |
| Dumbbell Bicep Curls | 2 | 12-15 | 45 seconds |
| Hanging Leg Raises | 2 | 12-15 | 45 seconds |
| CARDIO | 10 minutes Stairmaster | ||
| COOLDOWN | 5 minutes upper-body stretching |
| Legs Workout | |||
| WARM-UP | 5 minutes biking + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Barbell Back Squats | 3 | 8-10 | 1 minute 30 seconds |
| Barbell Hip Thrusts | 3 | 10-12 | 45 seconds |
| Lying Hamstring Curls | 2 | 12-15 | 45 seconds |
| Seated Calf Machine | 2 | 12-15 | 45 seconds |
| CARDIO | 10-minute HIIT workout | ||
| COOLDOWN | 5 minutes lower-body stretching |
Advanced
| Push Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Bench Press | 4 | 8-10 | 1 minute |
| Straight Arm Pullovers | 3 | 10-12 | 30 seconds |
| Forward Raises | 3 | 10-12 | 30 seconds |
| Arnold Presses | 2 | 12-15 | 30 seconds |
| Cable Tricep Pressdowns | 2 | 12-15 | 30 seconds |
| CARDIO | 25 minutes walking on an incline | ||
| COOLDOWN | 5 minutes upper-body stretching |
| Pull Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 4 | 8-10 | 1 minute |
| Lat Pulldowns | 3 | 10-12 | 30 seconds |
| Cable Rows | 3 | 10-12 | 30 seconds |
| Cable Bicep Curls | 2 | 12-15 | 30 seconds |
| Hanging Leg Raises | 2 | 12-15 | 30 seconds |
| CARDIO | 20 minutes Stairmaster | ||
| COOLDOWN | 5 minutes upper-body stretching |
| Legs Workout | |||
| WARM-UP | 5 minutes biking + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Barbell Back Squats | 4 | 8-10 | 1 minute |
| Barbell Hip Thrusts | 3 | 10-12 | 30 seconds |
| Weighted Step Ups | 3 | 10-12 | 30 seconds |
| Bulgarian Split Squats | 2 | 12-15 | 30 seconds |
| Seated Leg Curls | 2 | 12-15 | 30 seconds |
| CARDIO | 15-minute HIIT workout | ||
| COOLDOWN | 5 minutes lower-body stretching |
Bro Workout Split for Women
Related: Square Butt Into Round Glutes
Example Workout Schedule
- Monday: Chest, Back, Biceps, and Triceps Workout
- Tuesday: Glutes Workout
- Wednesday: Rest
- Thursday: Shoulders and Abs Workout
- Friday: Quads, Hamstrings, and Calves Workout
- Saturday: Rest
- Sunday: Rest
Beginner
| Chest, Back, Biceps, and Triceps Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Bench Press | 3 | 8-10 | 1 minute 30 seconds |
| Lat Pulldowns | 3 | 10-12 | 45 seconds |
| Dumbbell Tricep Kickbacks | 2 | 12-15 | 45 seconds |
| Cable Curls | 2 | 12-15 | 45 seconds |
| CARDIO | 15 minutes walking on an incline | ||
| COOLDOWN | 5 minutes upper-body stretching |
| Glutes Workout | |||
| WARM-UP | 5 minutes biking + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Barbell Back Squat | 3 | 8-10 | 1 minute 30 seconds |
| Barbell Hip Thrusts | 3 | 10-12 | 45 seconds |
| Cable Kickbacks | 2 | 12-15 | 45 seconds |
| Glute Machine | 2 | 12-15 | 45 seconds |
| CARDIO | 10 minutes Stairmaster | ||
| COOLDOWN | 5 minutes lower-body stretching |
| Shoulders and Abs Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Overhead Presses | 3 | 8-10 | 1 minute 30 seconds |
| Lateral Raises | 3 | 10-12 | 45 seconds |
| Hanging Leg Raises | 2 | 12-15 | 45 seconds |
| Crunches | 2 | 12-15 | 45 seconds |
| CARDIO | 10-minute HIIT workout | ||
| COOLDOWN | 5 minutes upper-body stretching |
| Quads, Hamstrings, and Calves Workout | |||
| WARM-UP | 5 minutes biking + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 3 | 8-10 | 1 minute 30 seconds |
| Leg Extensions | 3 | 10-12 | 45 seconds |
| Lying Hamstring Curls | 2 | 12-15 | 45 seconds |
| Seated Calf Machine | 2 | 12-15 | 45 seconds |
| CARDIO | 15 minutes biking | ||
| COOLDOWN | 5 minutes lower-body stretching |
Advanced
| Chest, Back, Biceps, and Triceps Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Bench Press | 4 | 8-10 | 1 minute |
| Lat Pulldowns | 3 | 10-12 | 30 seconds |
| Dips | 3 | 10-12 | 30 seconds |
| Cable Rows | 2 | 12-15 | 30 seconds |
| Preacher Curls | 2 | 12-15 | 30 seconds |
| CARDIO | 25 minutes walking on an incline | ||
| COOLDOWN | 5 minutes upper-body stretching |
| Glutes Workout | |||
| WARM-UP | 5 minutes biking + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Barbell Back Squats | 4 | 8-10 | 1 minute |
| Barbell Hip Thrusts | 3 | 10-12 | 30 seconds |
| Bulgarian Split Squats | 3 | 10-12 | 30 seconds |
| Abductor Machine | 2 | 12-15 | 30 seconds |
| Donkey Kicks | 2 | 12-15 | 30 seconds |
| CARDIO | 20 minutes Stairmaster | ||
| COOLDOWN | 5 minutes lower-body stretching |
| Shoulders and Abs Workout | |||
| WARM-UP | 5 minutes walking on treadmill + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Military Press | 4 | 8-10 | 1 minute |
| Dumbbell Front Raises | 3 | 10-12 | 30 seconds |
| Cable Lateral Raises | 3 | 10-12 | 30 seconds |
| Hanging Leg Raises | 2 | 12-15 | 30 seconds |
| Russian Twists | 2 | 12-15 | 30 seconds |
| CARDIO | 15-minute HIIT workout | ||
| COOLDOWN | 5 minutes upper-body stretching |
| Quads, Hamstrings, and Calves Workout | |||
| WARM-UP | 5 minutes biking + active stretching | ||
| EXERCISE | SETS | REPS | REST TIME |
| Sumo Deadlifts | 4 | 8-10 | 1 minute |
| Leg Press | 3 | 10-12 | 30 seconds |
| Weighted Step Ups | 3 | 10-12 | 30 seconds |
| Single Leg Dumbbell Deadlifts | 2 | 12-15 | 30 seconds |
| Smith Machine Calf Raises | 2 | 12-15 | 30 seconds |
| CARDIO | 30 minutes biking | ||
| COOLDOWN | 5 minutes lower-body stretching |
Frequently Asked Questions
What is the most effective workout split for women?
Related: How to Reduce Broad Shoulders For Female
The best workout split for women is determined by what someone’s main goal is.
However, the push, pull, legs split is considered to be one of the most effective workout plans for women because it evenly targets every muscle in the body.
The split can also be repeated twice a week if someone has the time. This can deliver even faster results.
What should my training split be?
Your training split should be dependent on what you are trying to achieve in the gym and how many days you are able to dedicate to working toward your goal.
If you’re a beginner and not sure where to start, try a full-body workout plan for women. This will introduce you to giving each muscle group attention while not making the workouts too intense!
Conclusion
We hope that you enjoyed reading about the various workouts for women that you can try! Hopefully, at least one will get you one step closer to where you want to be.
Stepping into the gym with a plan and knowledge of how to progress is key for you being able to gain muscle, burn fat, and transform your body.
Comment below which workout plan for women you are going to try. And don’t forget to share this article with anyone else who could benefit from it!
