- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week6
- Time Per Workout45-75 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Female
- Recommended Supps
- Workout PDF Download Workout
When it comes to the discussion on which workout training split is the absolute best for building lean muscle, the push, pull, legs (PPL) split comes up a lot.
And, it’s easy to understand why.
With PPL splits, you can effectively train each muscle group twice and with a fair amount of volume each time.
How does this benefit women’s specific training?
Due to the increased frequency and the way the workouts are split apart, you can find a perfect balance between compound lifts that will help you build strength and isolation lifts that’ll help your overall muscle tone.
Now, it does have its shortcomings. It requires you to go to the gym up to 6 times per week - which is a huge ask if you’re a busy individual.
However, for those who have the time to dedicate to the following split - you’ll absolutely love the results.
12 Week PPL Split for Women
The workout below is a push, pull, legs split designed specifically for women who have plenty of time to devote to the gym and who have goals to transform their physique.
The program combines both compound and isolation work. The compound lifts will be heavier by nature, allowing you to get stronger while maximizing the amount of calories burned along the way. The isolation work will be much lighter and the focus will be on feeling the muscle work throughout the movement.
On your heavier lifts, you will want to rest for up to 3 full minutes in between sets. For the lighter isolation work, keep rest fairly low and in between 30-45 seconds.
The workout can be used by either those with fat loss goals or muscle building goals. The main difference between the goals relies heavily on the amount of calories you consume each day and the way in which you progress your workouts during the 12 weeks.
For those looking to build muscle and strength with this program, aim to increase the weight you use during the 12 week period and eat in a slight calorie surplus.
For those looking to lose fat and develop toned muscle with this program, aim to decrease the total duration of your workout over the 12 week period (by decreasing rest periods) and eat in a slight calorie deficit.
Monday: Push Workout for Women
|Dumbbell Shoulder Press||3||8|
|Shoulder Machine Press||3||8|
|Dumbbell Bench Press||3||8|
|Incline Bench Press Machine||3||8|
|Eccentric Only Dips||3||8|
Tuesday: Pull Workout for Women
|Bent Over Dumbbell Row||3||8|
|Seated Cable Row||3||8|
|Lat Pull Down||3||8|
|Underhand Lat Pull Down||3||8|
|Ab Bicycle||3||20 Each|
Wednesday: Legs Workout for Women
|One Leg Leg Press||3||8|
|Leg Press Calf Raise||3||12|
|Seated Calf Raise||3||12|
Friday: Push Workout for Women
|Weight Plate Front Raise||3||12-15|
|Incline Dumbbell Press||3||12-15|
|Rope Press Down||3||12-15|
|Hanging Leg Raise||3||12|
Saturday: Pull Workout for Women
|One Arm Dumbbell Row||3||12-15 Each|
|Cable Face Pull||3||15-20|
|V-Bar Pull Down||3||12-15|
Sunday: Legs Workout for Women
|Dumbbell Stiff Legged Deadlift||3||12-15|
|Bodyweight Glute Bridge||3||15|
|Standing Calf Raise||3||15-20|
Pull, Push, Legs Workout for Women Notes
The workout above is a template of what a PPL workout split looks like for women.
The workout covers every single body part, hitting them each twice throughout the week.
As mentioned, PPL splits require a lot of effort and getting to the gym 6 times a week isn’t always easy. However, it does allow you to maximize your weight training.
For those looking to lose body fat - this means you won’t have to spend all of your time on a piece of cardio equipment. And for those looking to build muscle - you effectively hit each muscle group to promote quality lean muscle growth.
If you have any questions about the program whatsoever, please leave them in the comments section below!