Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
For women, starting a new weight training program can be a daunting and frustrating process. With all of the incorrect information out there, it’s tough to find something that actually works.
For years the wrong workout recommendations have been given to women. You know what I’m talking about.
All those magazine articles that promote those highly restrictive diet plans and hours of monotonous treadmill based cardio. The same one’s that go on to describe the “toning” process as picking a light set of dumbbells and performing sets of 20-30 repetitions on any given exercise.
Knowing all we know about female specific training today, we can put some of that in the past.
Recommended: Need help building muscle? Take our Free Muscle Building Course
Muscle & Strength’s Women's Workout
This 12 week program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.
The goal is to help you develop lean and functional muscle tone through foundational lifts. The workout itself targets your lower body three times a week with a strong focus on your glutes, and your upper body twice a week with a focus on sculpting the muscles of the arms.
To increase the total number of calories burned each day, we’ve also added some recommended cardio sessions that you can do either in the morning or after that day’s workout. However, if you are limited on time, they are not required to see progress with this workout.
Rest periods for this program should be kept to 30-90 seconds in between sets and exercises.
Workout Schedule
- Monday - Legs & Glutes, Cardio (optional)
- Tuesday - Back & Arms, Cardio (optional)
- Wednesday - Legs & Glutes, Cardio (optional)
- Thursday - Chest & Shoulders, Cardio (optional)
- Friday - Legs & Arms, Cardio (optional)
- Saturday - Abs/Rest
- Sunday - AbsRest
Monday - Legs & Glutes
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squat | 3-4 | 6-12 |
| 2. Dumbbell Lunge | 2-3 | 12-15 |
| 3. Dumbbell Step Up | 2-3 | 12-15 |
| 4. Barbell Hip Thrust | 3 | 6-12 |
| 5. Glute Cable Kickback | 2-3 | 12-15 |
Cardio - 15 min of HIIT on Stationary Bike
Tuesday - Back & Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1. Pull Downs | 3-4 | 6-12 |
| 2. One Arm Dumbbell Row | 2-3 | 12-15 |
| 3. Seated Cable Row | 2-3 | 12-15 |
| 4a. Dumbbell Curl | 3 | 12 |
| 4b. Tricep Overhead Extension | 3 | 12 |
| 5a. Cable Curl | 3 | 15 |
| 5b. Cable Pressdown | 3 | 15 |
Cardio - 30 mins of moderate intensity on Stairmill
Wednesday - Legs & Glutes
| Exercise | Sets | Reps |
|---|---|---|
| 1. Goblet Squat | 3-4 | 6-12 |
| 2. Romanian Deadlift | 2-3 | 12-15 |
| 3. Dumbbell Stiff Leg Deadlift | 2-3 | 12-15 |
| 4. Smith Machine Sumo Squats (Glute Focus) | 3 | 6-12 |
| 5. Glute Kick Back | 3 | 15 |
Cardio - 30 min low intensity on treadmill at a 10-15% incline
Thursday - Chest & Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Bench Press | 3-4 | 6-12 |
| 2. Incline Dumbbell Press | 2-3 | 12-15 |
| 3. Machine Chest Fly | 2-3 | 12-15 |
| 4. Seated Dumbbell Press | 3-4 | 6-12 |
| 5. Lateral Raise | 2-3 | 12-15 |
Cardio - 15 min of HIIT on rower or stationary bike
Friday - Legs & Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlifts | 3-4 | 6-12 |
| 2. Good Mornings | 2-3 | 12-15 |
| 3. Leg Extensions | 2-3 | 12-15 |
| 4. Incline Dumbbell Curl | 3 | 12 |
| 5. Incline Skullcrusher | 3 | 12 |
Cardio - 30 min of moderate intensity on a Stairmill
Weekends:
Light activity – recovery walks and optional ab workout
Ab Workout (Optional)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Plank | 3 | 20 sec holds |
| 2. Lying Floor Leg Raise | 3 | 10 |
| 3. Crunches | 3 | 20 |
| 4. Side Crunches | 2 | 15 each side |
Nutrition
It is important to note that your success with any workout program depends greatly on your nutrition and sleep habits. Make sure you get 7-9 hours of sleep each night and eat enough calories to help you get the results you desire.
Our BMR calculator will help you know how many calories you need to maintain your current body weight.
If your goal is to lose weight, subtract ~250 calories from this number. If you are underweight, try to add ~250 calories to this number. And if you are already at your ideal weight, make sure to eat the proper amount of calories to maintain.
Tracking Progress
It is important to track your results to show you’ve made progress with this program. At the beginning of the 12 weeks you should plan to take your preferred form of measurements.
These measurements can include progress pictures, scale weighing, tape measurements, and skinfold caliper measurements. I recommend starting with what you are most comfortable with first and adding more as you feel comfortable.
The more data you have on yourself, the better you can tinker with variables such as increasing reps, sets, or weight used during your workouts, increasing the hours you sleep each night, increasing the amount of cardio you do each week, and/or increasing or decreasing the amount of calories you eat each day.
How frequently you measure your progress is completely up to you, but I’d recommend doing so once a month or 6 weeks to make sure you are progressing towards your goals.
Progressing with This Workout
You should strive to increase some variable within your workout each week. Whether that means increasing the weight you use or the amount of rep and sets you perform is going to be based on your individual preference.
One way you could go about it is to start off with the low end on all of the set and rep counts. Then each week add a single set on one exercise each day of each week. Once you’re doing all the maximum amount of recommended sets for each exercise, you could then add in 1-2 reps to each set of each exercise for the remaining weeks.
Another way you could progress is to keep your reps and sets the same throughout the whole 12 weeks. But each week you should aim to slightly increase the weight you use for each exercise.
Either way works and will help you see great results.
What Should I Do After the 12 weeks?
After you’ve completed the 12 weeks of this women’s trainer, you should take a week to deload.
If after you deload, you decide you’d like to try another 12 weeks of this program, then you should come back refreshed and ready to make more progress.
If you have any questions or would like to leave a review for this program, please feel free to leave a comment in the comments section below!
367 Comments
Hello. How can I get this workout plan?
Hi, click the Download Workout button at the top and you will get a PDF of the workout.
Hi. This workout looks perfect for me but I do not have funds or access to a gym. I do have a good set of dumbells though! Would it be possibme to recommend substitutes for the barbell and gym machine moves?
Hi, Nina. You can check out the Exercises section to find dumbbell exercises for every muscle group. There is also this program that only requires dumbbells you can use.
https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-s...
Love these workouts!! Should i be doing all the sets together at one time, or doing one set for each exercise, then going to the next, rotating through exercises?
Lauren -
Glad to hear you're loving these workouts! You will want to complete all sets of a given exercise before moving on to the next exercise. Hope this helps! Let us know if you have any more questions.
I’ve been doing this workout for almost 5 weeks now and I am seeing a difference, but I don’t like it. Is it normal for me to get so big? I’ve lost pounds but the circumference around my muscles are getting bigger and I’m worried. Should stop? I read online that my muscles will get bigger before they get smaller bc fat and muscle will be cohabitating the same space and eventually my new muscles will burn the fat off?
What is the difference between Romanian dead lift and dumbbell stiff leg deadlift on Wednesday? Are they targeting different muscles?
I have been curious about this too!
On Tuesday there is a and b for the 4th and 5th workouts. Should I be doing all of them or alternate them weekly?
Hey Jodi - you'll do a and b as supersets.
Hi! I have done 2 weeks of this and really like it so far. I have a question about if it is possible to build muscle at the same time as being in caloric deficit?
I calculated my BMR, but since I am overweight (BMI 29,9) and I know my bodyfat % is 41%, so I calculated BMR using bodyfat% my caloric needs are obviously a lot lower than using the Henris Benedict formula (with bodyfat% calculation its around around 1850). I try to eat 1600 kcal, high protein, and combine it with the workout, and so far I feel good, but I just want to make sure that I can actually build muscle this way too.
And how long time does it take more or less to build muscle / loose body fat%? I am in it for the long run, it is more to know when I should start tweaking my diet if it is not changing.
Thank you!!!
Hey Anna - great questions! Is that 1850 number taken into account your activity level?
I’m almost finished with this program and have seen some great results! I love the 45ish minute workouts and can commit to going to the gym M-F.
I’m wanting to continue losing body fat and toning up- should I do this for another round or swap to another program?
Hey Lindsay - if you're seeing results with this program, why change what works, right? I'd recommend taking a deload week between finishing the program and starting the program again.
Great points, thank you!!
Is it possible to make a workout routine combining this workout with the 12 week push, pull, legs and the build your own WOD?
Hey Naomi - you can pick and choose exercises from this program and the PPL workout to create your own workout
Hi!
Starting this plan today! Looks so good! Hoping to see results! In regards to the recommended supplements that are optional what benefit do each of these have? As I'm looking possibly in to purchasing.
Thanks
Sian
This plan seems to be a plan requiring the use of gym equipment - and going to the gym to exercise in front of strangers is about the last thing I want to do. Do you have a home workout plan that would give me the same results (losing weight and building strength)?
Hey Alexa - yes, this is a gym workout. Check out our series of women's dumbbell only workouts that can be done at home as well as the gym: https://www.muscleandstrength.com/workouts/upper-lower-womens-dumbbell-o...
Hi I was wondering what is this work out for ? I saw main goal is lose fat and I want to grain weight , plus grow Glutes would this workout for me ?
Hey Lilian - yes, you can use this program to add mass. The biggest factor in gaining muscle is eating in a caloric surplus.
Hi I’m looking for an intermediate program similar to this that hits every body part equally. I’m looking to lose body fat while building lean defined muscle. I’ve been weight training for almost a year with a trainer but I’m ready to switch it up.
Is this a good start for someone who hasn’t worked out ina few years and has at least 50lbs to lose. Or is there a better program to start with. Currently starting back at the gym and am clueless as to what to do for a weight training routinez
Hey Ashley - this is a great routine to get started with!
Is there a different set of 12 week workouts to try after these? Or an intermediate? I also have a general idea of how I want my body to "look like" just not really how to get there.
Hey Naomi - what're your goals?
I'd like to lose fat in my upper body and abs while building strength and tone up my lower but keep size.
This is a very solid option: https://www.muscleandstrength.com/workouts/12-week-push-pull-legs-for-women
Thank you so much. I look forward to starting this on Monday and the end results.
Hello, this workout looks like a good start for me. If I want to add “bulk” just to the glutes area, but tone down in other areas, should I consume extra calories on leg/ glute day? I don’t want my glutes smaller after starting the exercise.
Hey Olivia - I'd recommend eating at your maintenance calories for 4-6 weeks. From there, you can re-evaluate your progress and make any adjustments that are necessary.
I cannot get the BMI calculator to work for me any help here?
Good morning,
Is it okay to do the cardio part of the workout first and then the exercises? A friend and I just started your program 2 weeks ago and love to start out on the treadmill or stationary bike to warm up. Is this okay?
Hey Heather - you can do 5 minutes or so on the treadmill or stationary bike to warm up. This should be a light warm up. It's best to do your full cardio session after weights.
I am trying to calculate my BMR and am doing this program. What is this program activity level considered? I chase a toddler around all day so I’m pretty active at home too. Also, any tips for fatigue? Since starting this week I’m sooooo sleepy during the day. I do this workout at 4:30 in the morning, so it literally feels like it sucks the life out of me. I was running 5k in the mornings before beginning this program and didn’t feel like that, but I def think it’s because of more strain on my body. Will I adjust to it? I am trying to stay hydrated too. Your help is appreciated. Great program.
Hey Danielle - This program would be considered 'moderately active'. Strength training workouts tax the body in different ways than running. It's normal to feel a bit worn out when starting a new program, especially if it's something you're not used to. Sleep, nutrition, and hydration are important factors that affect recovery. If you follow the macros from the BMR calculator for a few weeks and you still feel worn out, you may have to increase your calories slightly and/or switch up your routine.
Perhaps she needs more glycogen onboard in the morning before starting...?
Is there an app that we can follow this program and track it on our phone?
Hey Amanda - we currently don't have an app.
I am motivated to begin this workout at the age of 61! I used to be a health and exercise buff but stopped after some health issues about 10 years ago. I've put on so much weight and am not consistent with any type of exercise program. I am excited and looking forward to beginning my new journey!
I do have a question, I may have missed it but how much weight should I start out at?
Hey Anna - weight will vary from person to person. Choose a weight that is challenging and you can move safely with proper form for the given number of reps.
would this help with a "skinny fat" pyschique, im nervous to build muscle UNDER my fat. My goal is to lose fat and get toned up, ultimately look more slim and "tightened". Would you reccommend this? I am 18 years old, 5"1 and 113 pounds with alot of excess fat on my arms.
Hey Sadiba - this workout is a great place to start! You do not need to worry about getting "bulky".
Thank you for this wonderful organized program.
I have a question, do i have to complete all exercise’s sets before moving to the next exercise?
Hey Dee - yes, you'll complete all sets of one exercise before moving on to the next.
Hello
Is this good to build muscle and at the same time gain weight? I struggle a lot to gain weight because of my metabolism and i would like to "bulk" up my arms, chest, shoulders, legs and glutes.
Thank you
Hey Alba - if gaining weight is your goal, you have to eat in a caloric surplus. A quality diet paired with a workout like this one will help you achieve that goal.