- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Female
- Workout PDF Download Workout
Women’s training isn’t that different from men’s training – despite what some publications would have you believe.
In fact, the same principles apply when it comes to developing lean muscle and burning body fat.
Prioritizing weight training helps shape the body. And getting stronger while doing so enables women to develop muscle tone while burning more calories while at rest than they would otherwise.
The trick is being consistent with your workouts. Consistency allows for better tracking which allows you to get stronger, or progress, so you’ll meet your physique and fitness related goals.
The workout that follows is based on the fundamentals and incorporates an exercise selection that prioritizes areas most women are looking to develop over time (at least in my experience).
Be consistent with it and consistently aim to increase the weight used, and I assure you, you’ll get results.
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Women’s Workout Routine Overview
The following workout is perfect for any woman who is looking to shape her body through resistance training.
Each workout is somewhat of a full body workout. However, the volume (number of reps and sets) for each individual body part is strategically manipulated across all of the training days.
Each workout has a mix of both compound and isolation lifts. The compound lifts should be used to prioritize getting stronger. The other exercises, while they will have some carry over into any main goal, will be used to establish a “mind-muscle connection” that will help you feel the targeted muscle group.
When performing each workout, rest for ~2-3 minutes during your first lift, 90 seconds for the following 2 lifts, and 45 seconds for the remaining lifts. (You can also rest based on your individual recovery needs and time restraints.)
Weight selection will require a little experimenting at first. You should aim to use a weight that allows you to feel as though you have 1-3 reps still left in the tank on all exercises.
The program, as written, can be used for as long as you wish to use it for. The recommended duration is 8 weeks. Now, I know you might be curious as to why there are only 4 workouts listed, but as mentioned, you’ll want to keep your workouts the same week to week to ensure you’re progressing while you do it.
Progression, in the end, is what’s needed to fuel your results.
A lot of the program recommendations 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.
Monday: Workout 1
|Barbell Back Squat||3||4-6|
|Bulgarian Split Squat||2||12-15|
|Cable Face Pull||3||15|
|Cable Lateral Raise||3||10-12|
Tuesday: Workout 2
|Barbell Bench Press||3||6-8|
|Neutral Grip Pull Up||3||Mechanical Failure*|
|Seated Cable Row||2||8-12|
|Bodyweight Glute Bridge||3||50|
*Perform band or machine assisted if needed
Thursday: Workout 3
|Barbell Hip Thrust||3||8-12|
|One Leg Deadlift||2||10-15|
|EZ Bar Curl||3||10-15|
|Rope Tricep Extension||3||10-15|
Friday: Workout 4
|Hammer Machine Row||3||8-12|
|Incline Bench Press||2||8-12|
|Lat Pull Down||2||8-12|
|Cable Pull Through||2||15|
|Lying Leg Curl||2||15|
The program listed above can be used to achieve both a fat loss and lean muscle gaining goal depending on how your approach your nutrition.
It is practical for just about anyone who can commit to making it to the gym 4 times per week.
If you have any questions that weren’t addressed within the article or you need a little more clarity on, please feel free to drop a comment in the comment section below.
How should I warmup for this program?
Hey Hana - check out this article:
I really like this workout, but I would like to ask if I could add a core exercise at the end of the workout and if possible what type.
Thanks for your attention.
Sure you can add a couple of ab exercises to the end of your desired workouts. Check some of these out to find ones you feel comfortable doing: https://www.muscleandstrength.com/exercises/abs
Thanks for the new workout! I’m excited to get started. Would you recommend adding HITT or steady state cardio sessions to be done at the end of each day or on opposing days? I appreciate your feedback!
You're welcome! I hope you enjoy it!
For cardio, it really depends on your ultimate goal. Low intensity steady state would pair nicely with this program. Perhaps 30ish mins 4-5 times per week.
That said, if you don't have that sort of time to dedicate to both training and cardio, HIIT for 15 mins after your training sessions will do the trick, especially if you feel as though you can recover properly from it by your following workout.
Either works, just depends on your goal and amount of time you have available. You could also blend the two (HIIT and LISS) if you wish.
Hope this helps!
I appreciate your quick reply and great recommendation! I’ll mix it up and add both!