Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week5
- Time Per Workout60-90 minutes
- Equipment RequiredBands, Barbell, Bodyweight, Cables, Dumbbells, Machines, Other
- Target Gender Female
- Workout PDF Download Workout
Workout Description
When it comes to training athletes who are women or being a woman who weight trains, it’s tricky to find good information to accomplish your goals.
There are those who are in the camp that women’s training is no different than any other form of weight training, and to an extent that is true. Similar principles apply – enjoyment, volume, frequency, and progression all need to be in your programs.
But many times, women have different goals. And those goals change throughout life.
Certain body parts for women also respond better and recover faster than the same body parts on a man (i.e. Legs and glutes).
That’s not even diving into the hormonal differences which can really complicate things if you want to maximize your training throughout the course of a 28 day cycle – although for the recreational lifter, a consistent training program month to month will work just fine.
If anything though, it’s exciting to see the literature and media paint a little clearer of a picture for women who are interested in physique-related goals and who want to accomplish those goals via resistance training.
What will follow below is a 5 day workout routine template that is a solid choice for any athlete looking build her physique through resistance training.
5 Day Women’s Workout Overview
The workout routine below consists of 5 weight resistance training days. It focuses on areas of the body that a lot of women look to build and shape through their training: Legs, glutes, shoulders and arms.
In addition to these muscle groups, the workout template also effectively trains the entire body to promote strength.
A lot of the glute recommendations within the program follow the research and training recommendations of Bret Contreras, aka The Glute Guy. If you haven’t followed his work before and you are interested in maximizing your training, I highly recommend looking into him.
The workout follows an upper/lower split to an extent. Day one works legs and shoulder, day 2 is purely upper body focused, day 3 is a glute focused training day, day 4 is upper focused again, and we wrap up the week with another leg workout.
As a result, you’ll be training the muscles of the glutes and legs 3 times per week, which is a solid training frequency to elicit growth. Some may be able to train them even more than this, but 3 working sessions a week is a good starting point.
The program doesn’t call for any cardio. You can perform cardio in addition to this program if it is something you enjoy doing, however, you will need to monitor to see how it affects your ability to recover from your weight training sessions. If you do not want to do cardio, this program plus a well maintained nutritional approach is all you really need to achieve a healthy physique.
There is also no abdominal training recommendations. Most people will see improvements in their abdominal development as their body composition changes through resistance training and nutrition approaches.
Lastly, when it comes to rest periods in between sets, these can be highly individualized based on time constraints and personal recovery abilities. Rest for however long you need to for maximum recovery without going over whatever time you have allocated in your day for your workouts.
Women’s Workout 1: Legs & Shoulder Workout
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 6-8 |
| Dumbbell Stiff Leg Deadlift | 3 | 8-12 |
| Step Ups | 3 | 12-15 Each |
| Frog Pumps | 2 | 30 |
| Military Press | 3 | 6 |
| Reverse Fly | 2 | 15 |
Women’s Workout 2: Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| Chin Ups | 3 | AMRAP* |
| Cable Row | 3 | 8-12 |
| Lateral Raise | 3 | 8-12 |
| Dumbbell Bench Press | 3 | 8-12 |
| Cable Bicep Curl | 2 | 12 |
| Cable Tricep Extension | 2 | 12 |
*Use assistance (<6 total) or resistance (>15 total) if needed
Women’s Workout 3: Glute Focused Workout
| Exercise | Sets | Reps |
|---|---|---|
| Hip Thrust | 3 | 5 |
| Stiff Leg Deadlift | 3 | 8 |
| Hyperextension | 3 | 15-20 |
| Knee Banded Glute Bridge | 3 | 30 |
| Band Seated Hip Abduction | 3 | 50 |
Women’s Workout 4: Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pull Down | 3 | 8-12 |
| One Arm Dumbbell Row | 3 | 6-8 Each |
| Machine Lateral Raise | 3 | 12-15 |
| Cable Fly | 3 | 12-15 |
| Dumbbell Curl | 2 | 12 |
| EZ Bar Overhead Extension | 2 | 12 |
Women’s Workout 5: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Trap Bar Deadlift | 3 | 6-8 |
| Leg Extension | 3 | 8-12 |
| Lying Leg Curl | 3 | 8-12 |
| Machine Hip Abduction | 3 | 10-12 |
| Bodyweight Glute Bridge | 3 | 30 |
Additional Program Info
When selecting a weight to use for each exercise, you’ll want to pick a weight that is challenging but doesn’t take the movement to complete failure. This will be anywhere from a 7-9 RPE. This means, you’ll finish each set feeling as though you have anywhere between 1-3 reps in reserve.
Since there are only 5 workouts in this template, it is recommended that you document each training session and attempt to improve upon your sessions week to week or month to month. As long as you are progressing in the total amount of weight you’re moving over time, you will see the desired results.
As mentioned, the workout is simply a template and exercises can be modified in whatever ways you need to help make the movement(s) more effective for your own needs. Volume can also be modified if you find it difficult to recover from any individual sessions.
Other Things to Consider
If you’d like additional references to look into, read, and perhaps apply to your training, I would definitely recommend giving the following articles on Muscle & Strength a read:
- 38 Women Fitness Experts Share Tips on Fat Loss for Women
- How to Train with Your Menstrual Cycle
- How Should Women Approach Weight Training and Exercise?
- 6 Most Frequently Asked Women's Health & Fitness Questions Answered
- Muscle & Strength’s Daily Calorie Calculator
- How to Calculate the Perfect Macros for Your Fitness Goals
- Hacking Your Sleep 101: Nine Tips For Better Gains
- How to Build Muscle: 5 Step Guide to Lean Gains
And if you have any specific questions regarding the workout program listed, please feel free to leave a comment below!
29 Comments
No matter what I do my thighs and glute get big n kind of fat! I’ve been at it for 3.5 years because I was skin and bones!!! But my thighs and butt are muscular with fat on top and I can’t seem to change it . I do my calories and macros the whole time. I’ve tried many things. My calves are huge?! I am presently doing this workout and my legs seem too big. Im aiming for bikini bod! Any suggestions?
Not sure what all you've tried before, Sharon. If you've done any previous programs here on M&S, mind letting me know what they are? I don't want to suggest something you've already done.
Just curious - is there a reason why squats aren’t included in this split? Thanks!
Hi, Carly. Good question. Can't answer on behalf of Josh on this one, but squats are an excellent exercise and you can certainly plug them in if you like. We do like to occasionally share alternative methods so readers can find other ways to achieve their goals. Hope this helps.
Is it too much if i add kickbacks and other glutes exercise on leg days?
I would keep it to no more than two glute exercises, but yes, you could do that, Rowina.
what do you suggest doing after completing the 8 weeks?
Depends on what your goals are after finishing the program, but this could help you choose a new routine.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Is their a beginner level workout to this one. I need it for a friend
Hey Christopher - check out this one: https://www.muscleandstrength.com/workouts/5-day-womens-dumbbell-only-wo...
Going to start this workout tomorrow! How many calories/ proteins should I consume to make sure I’m growing muscle Yet not gaining weight?
Hey Madeline - check out our BMR calculator to find out your daily caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator. I'd eat at the maintenance calories the calculator gives you for 4-6 weeks. After that, you can reassess your progress and adjust your calories accordingly.
I have been searching for so long for a good strength training program that isn't too easy, but also does't require plyo or lunges. My knees just can take it anymore. I also don't like doing cardio, but will try to get in 10,000 steps a day, and maybe use the stair stepper machine. I love Bret Contreras info. I have a small home gym but I've been getting bored of doing it at home and think joining the gym down the street will be good for me to get out of the house once a day a try and meet some new gym friends. Super happy I found this. TY
We're happy we could help, Cari!
I would like to start this routine and follow it religiously. However I am working out from my house and do not have any cable machines. I do have leg extension, leg curl machine, but everything else is home equipment such as dumbbells, barbells
And bands. Can you recommend replacement exercises for various “gym equipment “ excerises?
Hey Margaret
For several of the "machine" exercises, you can perform the same movement with dumbbells. For example, "machine lateral raise" can be easily performed as "dumbbell lateral raise". If you need help finding what the dumbbell variant looks like, you can search any of them in our exercise database and replace "machine" with Dumbbell.
https://www.muscleandstrength.com/exercises
I’ve been doing this program consistently so far for 4 weeks and I’ve seen excellent results. This program is one of the best I’ve ever done! Love to see more like this!
Can I do hit cardio or this is to much to recovery?
Plz answer
Hi Sara,
It depends. You can certainly test it out and see if it inhibits your ability to recover from your weight lifting sessions.
What’s about calves?
Can you answer me.thanks
Hi Sara,
You can add additional calf work if you feel it is necessary for your individual goals.
isn’t ok to make more reps for my tri and bi or not?
and I want make another exercise for them it’s fine or not?
Plz help me.
Hi Sara,
Yes, you can add in more arm exercises if you feel it is necessary to accomplish your goals. However, ultimately, it may not be necessary long-term if you are consistent.
Can I lose weight with this program?
Hi Sara,
Yes, you can use this program to help aid in your weight loss goals.
Are frog pumps a type of leg press? Will frog jumps do instead? Thanks
Hi Whoa,
Frog Pumps are more of a glute bridge variation. Here's an example from YouTube: https://www.youtube.com/watch?v=HyCiZVMMDW4
what about abs and cardio?
Hi Sara,
This was mentioned within the article:
"The program doesn’t call for any cardio. You can perform cardio in addition to this program if it is something you enjoy doing, however, you will need to monitor to see how it affects your ability to recover from your weight training sessions. If you do not want to do cardio, this program plus a well maintained nutritional approach is all you really need to achieve a healthy physique.
There is also no abdominal training recommendations. Most people will see improvements in their abdominal development as their body composition changes through resistance training and nutrition approaches."
All that said, working out is all about finding what you enjoy doing and what works for you the individual. You're more than welcome to add in core and cardio work if you deem it necessary based on your goals and/or enjoyment.