Starting a weight training program can be challenging for women due to the abundance of misguided information.
Outdated advice often pushes restrictive diets, endless cardio, and high-rep, low-weight exercises for toning. However, modern understanding of female-specific training has debunked these myths.
Today, we can move past these outdated approaches and embrace more effective, science-based methods for women’s strength training and overall fitness.
- How To Design Female Workout Plan for Lean and Toned Physique
- 3-Day Workout Plans
- 4-Day Workout Plan
- 5-Day Workout Plans
- 3-Day Beginner Female Workout Plan
- Day 1: Lower Body (Legs & Glutes)
- Day 2: Upper Body (Back & Arms)
- Day 3: Full Body & Core
- 4-Day Women’s Workout Plan
- Day 1: Lower Body (Legs & Glutes)
- Day 2: Upper Body (Back & Biceps)
- Day 3: Rest or Active Recovery
- Day 4: Lower Body (Legs & Glutes Focus)
- Day 5: Upper Body (Chest, Shoulders & Triceps)
- Day 6: Rest or Light Activity
- Day 7: Core & Abs Focus (Optional)
- 5-Day Female Gym Workout Routine
- Monday – Legs & Glutes
- Tuesday – Back & Arms
- Wednesday – Legs & Glutes
- Thursday – Chest & Shoulders
- Friday – Full Body & Arms
- Saturday and Sunday – Abs (Optional) / Rest
- Conclusion
How To Design Female Workout Plan for Lean and Toned Physique
When planning your workout routine, the number of days you train each week plays a big part in how you structure your exercises and reach your fitness goals.
This women’s workout program prioritizes weight training to help you achieve a lean and strong body. This workout plan focuses on working out the lower body and doing cardio.
Here are some common workout plans for 3-day, 4-day, and 5-day workouts.
3-Day Workout Plans
A 3-day workout plan is ideal for beginners or those with busy schedules. This plan allows for adequate recovery time between sessions, making it easier to maintain consistency.
- Frequency: 3 days a week (e.g., Monday, Wednesday, Friday, or any day as per your schedule)
- Focus: Full-body workouts or split routines (upper/lower body)
- Duration: 45–60 minutes per session
4-Day Workout Plan
A four-day workout plan strikes a balance between frequency and recovery. It suits intermediate exercisers who want to enhance their fitness level without overwhelming their schedules.
- Frequency: 4 days a week (e.g., Monday, Tuesday, Thursday, Friday or any day as per your schedule)
- Focus: Upper/lower body split or push/pull routines
- Duration: 45–75 minutes per session
5-Day Workout Plans
The 5-day workout plan is a more advanced option for those looking to maximize muscle growth and strength. It allows for higher volume and specialization.
- Frequency: 5 days a week (e.g., Monday through Friday)
- Focus: Specific muscle groups or workout types each day (e.g., push/pull/legs)
- Duration: 45–90 minutes per session
3-Day Beginner Female Workout Plan
- Monday: Lower Body (Legs & Glutes)
- Tuesday: Rest or Active Recovery
- Wednesday: Upper Body (Back & Arms)
- Thursday: Rest or Active Recovery
- Friday: Full Body & Core
- Saturday: Rest or Active Recovery
- Sunday: Rest or Light Cardio/Walk
Day 1: Lower Body (Legs & Glutes)
Focus on building and toning the legs and glutes.
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squat | 4 | 8-12 |
| 2. Dumbbell Step-Up | 3 | 12-15 |
| 3. Romanian Deadlift | 3 | 10-12 |
| 4. Glute Bridge or Hip Thrust | 4 | 8-12 |
| 5. Lateral Leg Raises | 3 | 12-15 |
| 6. Calf Raises | 3 | 15-20 |
Optional Cardio: 15-20 minutes of moderate-intensity cycling or brisk walking.
Day 2: Upper Body (Back & Arms)
Focus on strengthening the back, biceps, and triceps.
| Exercise | Sets | Reps |
|---|---|---|
| 1. Pull-Ups or Assisted Pull-Ups | 3 | 6-8 |
| 2. Seated Cable Row | 3 | 10-12 |
| 3. Dumbbell Row | 3 | 12-15 |
| 4a. Dumbbell Bicep Curl | 3 | 12-15 |
| 4b. Overhead Tricep Extension | 3 | 12-15 |
| 5a. Cable Bicep Curl | 3 | 15 |
| 5b. Cable Tricep Pushdown | 3 | 15 |
Optional Cardio: 20 minutes of moderate-intensity rowing or stair climbing.
Day 3: Full Body & Core
This day combines exercises for overall strength and core engagement.
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 4 | 8-10 |
| 2. Dumbbell Lunge | 3 | 12-15 |
| 3. Shoulder Press | 3 | 10-12 |
| 4. Plank (Hold for Time) | 3 | 30-60s |
| 5. Bicycle Crunch | 3 | 15-20 |
| 6. Russian Twist | 3 | 20 |
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4-Day Women’s Workout Plan
- Monday: Lower Body (Legs & Glutes)
- Tuesday: Upper Body (Back & Biceps)
- Wednesday: Rest or Active Recovery
- Thursday: Lower Body (Legs & Glutes)
- Friday: Upper Body (Chest, Shoulders & Triceps)
- Saturday: Rest or Light Activity
- Sunday: Core & Abs (Optional)
Day 1: Lower Body (Legs & Glutes)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Squat | 4 | 8-10 |
| 2. Romanian Deadlift | 3 | 10-12 |
| 3. Bulgarian Split Squat | 3 | 12-15 |
| 4. Hip Thrust | 4 | 8-12 |
| 5. Glute Kickback | 3 | 15-20 |
| 6. Calf Raises | 3 | 15-20 |
Day 2: Upper Body (Back & Biceps)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Pull-Ups or Assisted Pull-Ups | 3 | 6-8 |
| 2. Seated Row | 3 | 10-12 |
| 3. Dumbbell Row | 3 | 12-15 |
| 4. Lat Pulldown | 3 | 10-12 |
| 5. Barbell Bicep Curl | 3 | 12-15 |
| 6. Hammer Curl | 3 | 12-15 |
Day 3: Rest or Active Recovery
Day 4: Lower Body (Legs & Glutes Focus)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 4 | 8-10 |
| 2. Leg Press | 3 | 10-12 |
| 3. Step-Ups | 3 | 12-15 |
| 4. Sumo Squat | 3 | 10-12 |
| 5. Glute Bridge | 4 | 8-12 |
| 6. Seated Calf Raises | 3 | 15-20 |
Day 5: Upper Body (Chest, Shoulders & Triceps)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bench Press (Dumbbell or Barbell) | 4 | 8-10 |
| 2. Overhead Dumbbell Press | 3 | 10-12 |
| 3. Lateral Raise | 3 | 12-15 |
| 4. Tricep Dips | 3 | 12-15 |
| 5. Dumbbell Skull Crushers | 3 | 12-15 |
| 6. Tricep Pushdown | 3 | 12-15 |
Day 6: Rest or Light Activity
Day 7: Core & Abs Focus (Optional)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Plank | 3 | 30-60 sec |
| 2. Russian Twists | 3 | 20 |
| 3. Leg Raises | 3 | 12-15 |
| 4. Bicycle Crunches | 3 | 15-20 |
| 5. Mountain Climbers | 3 | 30 sec |
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5-Day Female Gym Workout Routine
- Monday – Legs & Glutes, Cardio (optional)
- Tuesday – Back & Arms, Cardio (optional)
- Wednesday – Legs & Glutes
- Thursday – Chest & Shoulders, Cardio (optional)
- Friday – Full Body & Arms
- Saturday – Rest
- Sunday – Rest
Monday – Legs & Glutes
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squat | 3-4 | 6-12 |
| 2. Dumbbell Walking Lunge | 2-3 | 12-15 |
| 3. Bulgarian Split Squat | 2-3 | 12-15 |
| 4. Barbell Hip Thrust | 3 | 6-12 |
| 5. Glute Cable Kickback | 2-3 | 12-15 |
Tuesday – Back & Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1. Lat Pulldown | 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 |
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 Squat | 3 | 6-12 |
| 5. Glute Kickback | 3 | 15 |
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 Shoulder Press | 3-4 | 6-12 |
| 5. Dumbbell Lateral Raise | 2-3 | 12-15 |
Friday – Full Body & Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 3-4 | 6-12 |
| 2. Good Mornings | 2-3 | 12-15 |
| 3. Leg Extension | 2-3 | 12-15 |
| 4. Incline Dumbbell Curl | 3 | 12 |
| 5. Skullcrusher | 3 | 12 |
Saturday and Sunday – Abs (Optional) / Rest
Recovery: Light activity or active recovery walk.
Conclusion
So, what plan are you going with? 3 days, 4 days, 5 days – it doesn’t matter as long as you stick with it. The real magic happens when you show up consistently, whether you’re a busy bee or have time to spare.
Pick your plan and commit to it for the next 30 days. There are no excuses, just actions. You’ve got this.
We’re all in this together, so why not share your journey? Comment below or post your progress on social media. Your wins might inspire someone else to start their fitness adventure.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.