Workouts For Women

We offer a huge range of free workout plans designed specifically for women. Find the best workout for your fitness goal, experience level, training style and equipment access. If you're a beginner we recommend checking out our 12 Week Women's Workout.

All Workouts For Women

Frontal shot of a muscular man wearing a black tank top doing chest workout on cable machine
This 4-day program will help intermediate and advanced trainees gain size and strength. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear!
924.5K Reads 357 Comments
Muscle & Strength’s 12 Week Women’s Workout Program
This 12 week women's specific training program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.
3.9M Reads 541 Comments
Muscle & Strength’s 10 Week Women’s Fat Loss Workout
This 10 week women's fat loss training program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.
1.2M Reads 129 Comments
The Best Full Body Workout Routine for Women
Get in the best shape of your life over the course of the next 12 weeks by using the best full body workout routine for women! Read on and learn more!
912.5K Reads 160 Comments
Strong brunette woman doing dumbbell shoulder presses in the gym.
This circuit-style workout will help you torch calories and feel stronger, in a short amount of time. Try this 3-day full body workout for efficient lean muscle gains!
162.4K Reads 40 Comments
Fit female doing glute workout outside
This full-body plan will help maximize your glute gains and get you in great shape. Two accessory workouts are also included that will fire up your glute growth!
140.8K Reads 22 Comments
Summer Burn: 12 Week Fat Melting Workout
The trick to being summer shredded is getting shredded before summer arrives. Use this 12 week Summer Burn program so you can show off at the pool this year!
746.2K Reads 122 Comments
10 Week Upper/Lower Workout Program for Women
Build muscle with this upper/lower workout for women. It combines lower rep ranges with higher rep ranges on both upper & lower days to maximize your results!
463.6K Reads 106 Comments
12 Week Women's Bikini Prep Workout Program
This workout, designed by womens bikini competitor Traisha Martin, is the exact workout she has been following while on her bikini competition prep.
475.5K Reads 39 Comments
12 Week Push, Pull, Legs Workout for Women
This 12 week push, pull, legs workout was designed specifically for women looking to build lean muscle and lose unwanted fat. Read on to learn more!
455.5K Reads 117 Comments
8 Week Beginner Workout for Women
If you're a woman and are interested in beginning a weight training workout routine, this 8 week beginner workout for women is the perfect workout for you!
222.6K Reads 19 Comments
8 Week Full Body Workout Routine for Women
This 8 week full body womens workout routine was designed to help you build lean muscle tone and burn fat. It's perfect for anyone, beginners to advanced.
738.6K Reads 96 Comments
Fit female foam rolling on the floor in the gym
Maximize your workout with these versatile and quick warm-up routines! In just 15 minutes, you will be better prepared for any workout program that you take on.
75.2K Reads 2 Comments
Summer Shape Up at Home: Women's 6 Week Fat-Burning Workout
Are you stuck working out at home, and still want to look and feel your best for summer? This 6-week fat-burning workout will have you beach-ready in no time!
130.2K Reads 17 Comments
Woman in black sports bra and shorts holding a black dumbbell performing a bicep curl.
Limited equipment? Short on time? This women’s 8-week workout is a versatile plan to improve the way you look and feel from your home or gym, in as little as 20 minutes.
129K Reads 27 Comments
Muscle & Strength's 30 Day Workout Plan For Women
Looking for the best place to start working towards a leaner, solid, and stronger body? This thorough workout routine is specifically designed to get you there!
535.3K Reads 63 Comments
Fit athletic woman holds plank position
This full body toning workout hits all the major muscle groups in just 30 minutes, and is perfect for people who want to strengthen their muscles!
2.6M Reads 497 Comments
Abs Workout For Women: 8 Weeks To A Flatter Stomach
Women: looking for that elusive flat stomach? Combine this abs workout with a smart diet and weekly cardio, and you'll reach your goals in no time!
1.5M Reads 74 Comments
Fitness women doing chest dip workout outside on park bench
No time to make it to the gym or don't have a gym membership? These 2 bodyweight circuits are exactly what you're looking for to help you get in shape!
164.1K Reads 0 Comments
Woman sitting on box doing isolation single-arm bicep curls.
Build muscle at home or in the gym with this 8-week workout routine! This program is designed with extra emphasis on the lower body and can be done in as little as 30 minutes.
115.9K Reads 26 Comments
Pull ups
This upper body workout will help women build shoulder and back development and strength. It requires only a set of dumbbells.
696.1K Reads 31 Comments
Booty Burner: Courtney King's Full Glute Workout
Team BPI athlete Courtney King presents her Booty Burner complete glute workout plan. This program uses supersets to grow and strengthen your glutes!
146.6K Reads 4 Comments
Women's Fitness Trainer: 6 Week Women’s Workout for Fat Loss
This 6 week women's fitness trainer was designed to help you lose fat. Give this 4 day weekly workout protocol a shot & accomplish all of your goals!
382.4K Reads 15 Comments
Summer Shape Up: 6 Week Fat-Burning Women's Workout
Hey ladies, get ready and stay ready for all your summer events with this 6-week fat loss workout! You'll not only look great, but you'll feel great, too.
78.9K Reads 9 Comments
3 Day (At Home) Women's Workout Routine
Get in great workouts from the comfort of your own home with this 3 day full body at home workout program for women. Check it out and get started!
129.8K Reads 7 Comments
Workout Routine for Women: 5 Day Sample Women's Workout
This workout is perfect for any woman looking to shape her physique through resistance training and prioritizes building the muscles of the glutes and legs.
129.7K Reads 21 Comments
Intense The Super Toning Training Routine
This intense routine, aimed at women, is a mix of stretching, cardio and resistance training designed to help you tone up and tighten up.
878.3K Reads 175 Comments
Build the Best Glutes in Your Gym with These 3 Workouts
Before you start a 100 day squat challenge, check out this 3 day glute building split. It'll help you shred fat and make your legs & glutes look great!
119.7K Reads 4 Comments
How To Develop Great Glutes: 3 Butt Workouts
It's time to build the perfect back end! Suzanne Barlas provides you with glute training tips, along with a beginner, intermediate and advanced level workout.
207.1K Reads 3 Comments
Brie Larson Inspired Workout: Train Like Captain Marvel
Build strength and confidence with this workout inspired by Brie Larson. The 4 day sample workout includes an upper day, lower day, and 2 full body days.
89.7K Reads 15 Comments
Bikini Ready Workout: 8 Week Workout for Women
Get ready for the warmer weather with this 8 week bikini ready workout! This workout combines compound & isolation exercises to help you shape your muscles!
158.6K Reads 29 Comments
Athletic woman doing sprints outside
There's a faster way to fat loss than the treadmill. These fat burning workouts are designed to help you start making progress with just your own bodyweight.
100K Reads 2 Comments
Woman doing glute workout in gym
Who doesn't want a firm and toned butt? Julie Michaelson shares a simple workout she uses to build muscle and tone her glutes.
775.3K Reads 132 Comments
Women’s Fitness Trainer: 6 Week Women's Workout for Strength
This 6 week women's fitness trainer was designed to help you build strength. Give this 3 day weekly workout protocol a shot & accomplish all of your goals!
180.1K Reads 22 Comments
Calisthenics And Bodyweight Workout
A fun and fast fitness challenge, this workout features a combination of calisthenics and bodyweight exercises, and is a great way to burn fat and build conditioning.
298.8K Reads 32 Comments
Dumbbell & Bodyweight Calorie Burning HIIT Workout
Torch through calories with this partner-based cardio workout. A series of 12 exercises are performed in a back and forth manner, adding reps with each set.
262.3K Reads 6 Comments
The Daisy Ridley Last Jedi Inspired Workout Program
This Daisy Ridley Last Jedi Workout Program was designed based on Daisy's training videos to help people of this galaxy reach their greatest potential.
71.9K Reads 0 Comments
Whole Body Conditioning Workout For Women
Barbara Greene's 7 day weight training and cardio workout is specifically designed for women who want to increase their fitness and muscle tone.
1.6M Reads 385 Comments
20 Minute At Home Full Body Workout Program
In need of a fast paced, quick, full body workout that you can do in the comfort of your own home - all in under 20 mins? Then check out this program!
158.9K Reads 0 Comments
4 Week Complete Kettlebell Ab & Core Workout
Challenge your full body strength and muscular endurance by performing this core focused 4 week kettlebell workout program. Read on to learn more.
103.5K Reads 0 Comments
3 Day Full Body Workout for Tall Women
Finding an appropriate workout program can be hard for taller women. So, we created a full body workout routine that's designed for them.
34.7K Reads 14 Comments
4 Day (At Home) Women's Workout Routine
Get in great workouts from the comfort of your own home with this 4 day full body at home workout program for women. Check it out and get started!
59.5K Reads 3 Comments
The Leg Gauntlet By Stephanie Foley
Female bodybuilder Stephanie Foley provides a leg workout that you'll not soon forget - the Gauntlet! Features supersets, drop sets and squats!
182.6K Reads 29 Comments
Scarlett Johansson Inspired Workout Routine: Train Like Black Widow
Work out like the The Avengers' Black Widow with this Scarlett Johansson inspired workout program. Read the article to learn about the workout program!
250.7K Reads 27 Comments
Lower Body Blast Circuit Workout
Now is the perfect time to blast your body into its best shape ever. This amazing 12 step circuit will work your entire lower body and help you achieve the results you're looking for.
205.3K Reads 0 Comments
woman performs lunges and squats to build muscle
Add muscle, burn fat, and boost your overall health with this 4-week full-body beginner's workout routine designed specifically for women.
275.1K Reads 25 Comments
Growing Wings: A Julie Michaelson Back Workout
Figure competitor Julie Michaelson provides nutrition advice, and an incredible back workout along with training tips.
310.8K Reads 13 Comments
Fit woman workout in gym with dumbbells
This dumbbell workout is comprised of 10 exercises. It will work your entire body. Keep rest between exercises to a minimum, and perform each circuit 3x per training day.
131.8K Reads 0 Comments
Take It To The Stairs Workout
NutriForce sponsored athlete Sarah Kesseli wants you to get outside and get moving. Head to your nearest set of stairs for this intense, calorie blasting workout.
93.1K Reads 2 Comments
Women’s Workout Routine: 8 Week Sample Workout for Women
Build strength and grow your glutes with this 8 week women's workout routine designed with special attention to detail to help you accomplish both goals!
51.6K Reads 7 Comments

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