Ladies, lifting weights while following a well-structured workout split routine can be your secret weapon to tone and sculpt your body without adding bulk.
I’ve spent several hours researching, studying, and training at the gym, trying different workout splits to find the best and most effective ones for women like us. And now, I’m thrilled to share them with you in detail to help you achieve that slimmer waistline and a perky bum. Also, if you aim to feel at your best and maintain good health, you will find a suitable routine below!
Let’s crush those weights together!
What Is a Workout Split?
A workout split is a way of arranging your weight training sessions, dividing them into muscle groups (back, chest, legs) or movements (push, pull).
They give structure to your exercise routine!
Why Should Women Do Split Workouts?
While each workout split has its advantages and benefits (I will detail below with each split routine), there are some key reasons why WOMEN should consider incorporating split routines into their workout regimen.
- Women Prioritize Glute/Leg Workouts: Workout splits can be a great option to target specific areas of your body and customize it to YOUR goals and fitness level.
- You Can Train During Your Menstrual Cycle: You can keep training while on your period by adjusting the number of workouts per week, the duration of each workout session, and the intensity of each exercise, with more beginner-friendly options.
- Keeps You Motivated: Following a workout split can provide variety in your training routine and motivate you to continue working out.
- Increases Bone Density & Prevents Osteoporosis: Osteoporosis is more common in women; almost 1 in 5 women experience it over 50. As weight training increases bone density, this can be a massive reason for ladies jumping under the bar. Fewer fractures, more muscles!
- Speeds Up Your Metabolism that Menopausal or Postmenopausal Vanished: Weight training split routine has the power to increase muscle mass, which increases your Basal Metabolic Rate (BMR). It speeds up your metabolism, and you burn more calories while resting.
You can choose from many different types of workout splits. Here are the ones that brought many women some incredible results in my career history! You will also find a proper workout split plan with the exercises, sets, reps, and rest and each workout splits benefits, so read along:
Full-Body Workout Split
While doing a full-body workout split, you work for all major muscle groups in one session.
Who Is It Good For and Why?
Who wants to Burn More Fat & Improve Their Overall Fitness
This type of split routine is excellent for full-body strength and conditioning. The whole body is involved during the session, challenging its cardiovascular and muscular systems at the same time. This way, you burn more fat and calories, improve your strength and cardio and build resilience to injuries.
If you want to lose weight, starting with a 3-4 week total body workout split can be a good option. However, to build lean muscle, it’s recommended to transition to a workout split (push-pull or upper-lower) that focuses on specific body parts or muscle groups.
Women With Mesomorph and Endomorph Body Types
Women with a mesomorph body type tend to have a natural balance of muscle and fat. So a full body split that includes a mix of strength and cardio can help them maintain their physique or avoid hitting a plateau.
While women with an endomorph body type tend to carry more body fat, they can also benefit from a full-body workout split as it boosts their metabolism and burns more calories.
If You Are a Beginner
Full-body training does not stress a single muscle group, resulting in fewer DOMS (sore muscles).
If You Play Sports
Full-body training is my favorite because you can train different planes of movement and work your body in various directions. These movements are highly beneficial for sports/athletes as they involve lateral movement, bracing, twisting, and changing directions.
So full-body training is a great way to prepare your body for any physical activity that requires multi-planar movements.
If You Lack Time
With workout splits, missing a workout doesn’t mean neglecting a whole muscle group. You can easily pick up where you left off and adjust your routine when feeling sore. Plus, you can squeeze in 2-3 lunchtime workouts per week, making it ideal for busy schedules.
To Avoid & Treat Muscle Imbalances
Training your total body is functional, preventing you from developing muscle imbalances and moving better in and out of the gym.
Therefore, this workout split can be an excellent option for women who sit longer hours (office workers) or women over 40+ (with adjusted intensity.)
Workout Example
Day 1:
| Exercises | Reps & Sets | Notes |
| Squats | 3 sets/8-10 reps /60 seconds rest | If you are a beginner, focus on technique, use kettlebells or bodyweight, then progress to a barbell. |
| Bench press | 2-3 sets/12-15 reps/90 seconds rest | If you are a beginner, swap to the Resistance machine chest press: 2-3 sets/15 reps/60 seconds rest. |
| Lat Pulldown | 2-3 sets/15 reps/ 30 seconds rest | |
| Triceps Extension (Cable) | 2-3 sets/15 reps/ 30 seconds rest | |
| Biceps Curls (Cable) | 2-3 sets/15 reps/ 30 seconds rest | If you are more experienced with weights, superset these two exercises (complete two exercises back-to-back, then rest after the 2nd one) |
| DB Alternate Shoulder press | 2-3 sets/10-12reps/60seconds rest | |
| Plank | 3 x 30 seconds (aim 1-1.5 minutes in total)/15-30 seconds rest | |
| Russian Twists | 2-3 sets/20 reps (Right + Left = 1)/ 30 seconds rest |
Day 2:
| Exercises | Reps & Sets | Notes |
| Bent Over Rows (close underhand grip) | 2-3 sets/10-12reps/90seconds rest | |
| Romanian Deadlift | 2-3 sets/12-15 reps/60 seconds rest | For a more functional approach and to avoid/treat muscle imbalances, you can swap to Single Leg Deadlift |
| DB Lateral Raise | 2-3 sets/15 reps /30-60 seconds rest | |
| Leg Extension | 2-3 sets/15 reps /30-60 seconds rest | |
| Leg Curls | 2-3 sets/15 reps /30-60 seconds rest | **If you are more experienced with weights, superset these two exercises (complete two exercises back-to-back, then rest after the 2nd one) |
| Push Ups | 2-3 sets/8-15reps/30 seconds rest | Incline push-ups if you can’t do floor push-ups. |
| Pallof Press | 2-3 sets/10 reps each side/30 seconds rest | |
| Kettlebell Kneeling Windmill | 2-3 sets/10 reps each side/30 seconds rest |
Day 3:
| Exercises | Reps & Sets | Notes |
| BB Thrusters | 2-3 sets/8-10 reps/90 seconds rest | If you aren’t comfortable with a Barbell, swap to plates or dumbbells. |
| BB Shoulder press | 2-3 sets/10-12 reps/90 seconds rest | **Optional resistance machine |
| Seated Row | 2-3 sets/15 reps/30-60 seconds rest | |
| Lunges | 2-3 sets/20 reps (10 on each side)/ 60 seconds rest | Complete static lunges if you are a beginner and walking lunges if you are more advanced. You can also progress to Bulgarian Split Squats, great for single-leg conditioning and balance. |
| DB Pec Flies | 2-3 sets/ 15 reps/ 30-60 seconds rest | optional resistance machine |
| Hyperextensions | 2-3 sets/15 reps/ 30 seconds rest | Add weight if you find it easy. |
| Decline sit-ups | 2-3 sets/ 30 reps/30 seconds rest | |
| Side Plank | 3 x 30 seconds hold/ 15-30 seconds rest (1.5-minute total work) |
Muscle and Body Part Splits For Women
- Push-Pull-Leg
- Upper-Lower
- Body Parts
The next three split routines divide exercises into muscle groups and body parts and have you focus on those areas in each workout.
Who Is It Suitable For & Why?
Women After Menopause
Research has demonstrated the benefits of resistance training for women after menopause, making push-pull-leg workout splits a more favorable option for maintaining lean muscle mass after menopause.
Women With Ectomorph Body Type
For women who are naturally slim and struggle to gain muscle, a body-part workout split emphasizing compound lifts and high volume can be beneficial!
Who Wants To Build More Muscle (Rounded glutes and Slimmer Waistline)
You can make significant gains in strength and muscle size by doing more exercises, sets, and reps for each muscle group. Targeting your glutes and lats can give you that rounded bum and a slimmer waistline.
Who Wants More Training Stimulus & Intensity
As you perform more exercises and sets for those specific muscles, you increase the stimulus and intensity of the workout, making it suitable for muscle building (hypertrophy).
Allows Optimal Recovery
Focusing on specific muscle groups or body parts in each workout allows other areas of your body to rest and recover. A well-structured body part split can help prevent you from overtraining.
Push-Leg-Pull- (Optional Extra Leg Workout)
Push workouts include the chest, shoulders, and triceps, while pull workouts include your back and biceps.
Day 1: Push
** BEGINNER OPTIONS & NOTES
Bench press: 2-3 sets/8-10 reps/90-120 rest
**When you get comfortable with the technique and want some extra challenge, superset it with press-ups (10-15 reps)
Dumbbell Pullovers: 2-3 sets/ 15 reps/30-60 seconds rest
**Do it in a bridge position (like a hip thruster) for more muscle engagement
Dumbbell Front Raise: 2-3 sets/15 reps/30-60 seconds rest
**If you are a more experienced weight lifter, superset it with Dumbbell Lateral Raise
Tricep dips: 2-3 sets/until failure/30-60 seconds rest
Cable flies: 2-3 sets/ 15 reps/30-60 seconds rest
Your body uses Glycogen for energy while lifting, and when you are out of it, it has to reach your fat stores (fat burning).
Therefore, to maximize muscle gains, I recommend completing 10-15 minutes of high-intensity work at the end of your workout like:
20 seconds bottle rope work 20 seconds off (increase time and reduce rest as you get better at it)
Day 2: Legs
** BEGINNER OPTIONS & NOTES
Squats: 2-3 sets/ 8-12 reps/60-90 seconds rest.
**KB Goblet squats as a beginner-friendly option
Leg press: 2-3 sets/ 15 reps/30-60 seconds rest
Single leg squats: 2-3 sets/ 10 reps on each side/30 seconds rest
**Single-leg sit down and get-ups if you are a beginner
Leg curls: 2-3 sets/ 15 reps/30-60 seconds rest
Calf raises: 2-3 sets/ 20 reps/30-60 seconds rest
**As an end-of-workout interval option, choose between stairmaster/air bike/bike/sprints: 20 seconds fast, 20 seconds slow
Day 3: Pull
** BEGINNER OPTIONS & NOTES
Barbell rows 2-3 sets/8-10 reps/60-90 seconds rest.
Pull Ups: 2-3 sets/Failure/30-60 seconds rest
**Do assisted/resistance band/Negative pull-ups if you can’t do normal ones
Dumbbell Hammer curls: 2-3 sets/15 reps/30-60 seconds rest
Face pulls: 2-3 sets/15 reps/30-60 seconds rest
Trap Bar Deadlifts: 2-3 sets/12 reps/90 seconds rest (lighter weights)
** You can leave it out if you are too tired and can NOT maintain a safe and good technique
Abs and Core Exercise Options: (you can add (3) to the end of your workouts above):
3 sets/20 reps/ 30 seconds rest
(Hanging) Leg raises, Sit-ups/Decline Sit Ups, Plank/Side Plank, Dead Bug, Heel Touches, Russian Twists, Woodchoppers
**You can ALSO add an extra Leg day to this routine
Upper Body – Lower Body
This split separates the Upper body (chest, arms, shoulders, back) and Lower body (legs) workouts.
Day 1: Legs
** BEGINNER OPTIONS & NOTES
Squats: 2-3 sets/ 8-12 reps/60-90 seconds rest.
**KB Goblet squats as a beginner-friendly option
Leg press: 2-3 sets/ 15 reps/30-60 seconds rest
Single leg deadlift: 2-3 sets/ 10 reps on each side/30 seconds rest
Leg curls: 2-3 sets/ 15 reps/30-60 seconds rest
Leg Extension: 2-3 sets/ 15 reps/30-60 seconds rest
**Superset Curls and Extensions
DB Lateral Lunges: 2-3 sets/ 12 reps/30-60 seconds rest
Core Circuit: 3 rounds/10-20reps/60 seconds rest after three exercises (1 round):
Push Ups, Wheel/Swiss ball rollouts, Barbell twists/Russian Twists
Day 2: Upper Body
** BEGINNER OPTIONS & NOTES
Military press: 2-3 sets/8-10 reps/90-120 rest
Dumbbell Single Arm Row: 2-3 sets/ 15 reps each side/30-60 seconds rest
Resistance Machine Flies: 2-3 sets/ 15 reps/30-60 seconds rest
Dumbbell Lateral Raise: 2-3 sets/15 reps/30-60 seconds rest
**If you are a more experienced weight lifter, superset it with Dumbbell Frontal Raise
Cable Tricep Extensions: 2-3 sets/15 reps/30-60 seconds rest
Cable Biceps Curls: 2-3 sets/15 reps/30-60 seconds rest
**Superset the Biceps and Triceps
Barbell rows 2-3 sets/8-10 reps/60-90 seconds rest.
**You can add this Upper body workout as a Day 4
Core Circuit: 3 rounds/10-20reps/60 seconds rest after three exercises (1 round):
Medicine Ball Rotational Slams, Side Plank, Decline Sit-Ups
Day 3: Legs
** BEGINNER OPTIONS & NOTES
Deadlifts: 2-3 sets/ 8-10 reps/90-120 seconds rest.
**KB/DB Deadlifts as a beginner-friendly option
Leg press: 2-3 sets/ 15 reps/30-60 seconds rest
Single leg squats: 2-3 sets/ 10 reps on each side/30 seconds rest
**Single-leg sit down and get-ups if you are a beginner
Adduction (machine): 2-3 sets/ 15 reps/30-60 seconds rest
Adduction (machine): 2-3 sets/ reps/30-60 seconds rest
**Superset Adduction with Abduction
Hip Thrusts: 2-3 sets/ 8-12 reps/60-90 seconds rest
Core Circuit: 3 rounds/10-20reps/60 seconds rest after three exercises (1 round):
Circuit 3: Bear Crawls, Heel Touches, Russian Twists
Body Part Split
The Chest+Triceps, Back+Biceps, Legs, Shoulder, Arms split workout separates each body part to allow for detailed training, making it a popular choice among bodybuilders looking to get “stage-ready.” However, this split is time-consuming for most people.
If this isn’t an issue for you, split with 4-5 exercises per muscle group, and gradually increase the weight while reducing the number of repetitions weekly or bi-weekly.
Day 1: Chest and Triceps
** BEGINNER OPTIONS & NOTES
Day 1: Chest and Triceps
Bench press + Press Ups: As the reps go down on the BP, the weight GOES UP
1st Set: 15 Bench presses + 8 Press Ups (Rest 90 seconds)
2nd Set: 12 Bench presses + 10 Press Ups (Rest 90 Seconds)
3rd Set: 10 Bench Press + 12 Press Ups (Rest 90 Seconds)
4th Set: 8 Bench Press + 15 Press Ups (Rest 5 minutes before beginning the next exercise)
**If you are a beginner, split these tho exercises with 12 reps each
DB Triceps Kickbacks: 3 sets/ 15 reps/60 seconds rest
Dumbbell Pec Flies: 3 sets/ 10 reps/ 30 seconds rest
Day 2: Back and Biceps
** BEGINNER OPTIONS & NOTES
Pendlay Rows: 3 sets/ 8-10 reps/ 60-90 seconds rest
Lat Pulldown: 3 sets/ 20 reps/30 seconds rest
**TRX Reverse Rows (Bodyweight) as a beginner-friendly option
DB Reverse Flies: 3 sets/ 15 reps/30-60 seconds rest
Hammer Curls: 3 sets/ 15 reps/30-60 seconds rest
Rack Pulls: 3-4 sets/ 6-8 reps/90-120 seconds rest.
Day 3: Legs
** BEGINNER OPTIONS & NOTES
Hack Squats: 3 sets/ 12 reps/30-60 seconds rest
**Lighter Weight
Conventional Deadlifts: 3-4 sets/ 6-8 reps/90-120 seconds rest
**Trap Bar/Sumo Deadlifts as a beginner-friendly option (Other Alternatives)
Single Leg press: 3 sets/ 15 reps/30-60 seconds rest
Calf Raises 3 sets/ 20 reps /30 seconds rest
Barbell Walking Lunges: 2-3 sets/ 15 reps/30-60 seconds rest
**Smith Machine Reverse Lunges
Day 4: Shoulders and Arms
** BEGINNER OPTIONS & NOTES
Military Press: 3-4 sets/ 10-12 reps/90-120 seconds rest.
Cable Tricep Extensions + Cable Biceps Curls: 2-3 sets/15 reps/30 seconds rest (SUPERSET)
Dumbell Lateral Raises: 3 sets/ 15 reps/30 seconds rest
Upright Rows: 3-4 sets/ 15 reps/30-60 seconds rest
Workout Splits for Busy Women!
We understand you might not have the time to complete a full-hour workout due to your busy schedules. But we don’t want this to cost your health. So we have created a short 20–30 minute lunchtime gym workout and some home-based bodyweight alternatives.
Gym Workout Option
Full Body (PHA Circuit)
PHA workout combines resistance training with cardio. You also maintain an elevated Heart Rate during the workout, making it an excellent routine for building muscle and burning fat quickly.
Choose one exercise from each option. Complete 3 rounds of 30 to 50 seconds of work with 15-30 seconds rest between exercises and 1-2 minutes after the whole round.
Upper Body Push: Push Press/Clean and Press/Bridge Chest Press with Plates
Lower Body: Goblet Squats/KB Swings/Bulgarian Split Squats/ DB Walking Lunges
Upper Body Pull: KB Drop Row/Seated Row/Back Extension Machine (Weighted or Bodyweight/Pull Ups
Interval: (80-85% effort) Sky Erg/ Rowing/ Bike/ Sled Push/Sprints
Home Workout Option
Choose one exercise from each option. Complete 3 rounds of 30 to 50 seconds of work with 15-30 seconds rest between exercises and 1-2 minutes after the full round.
Upper Body: Chair Dips/ Push Ups/Incline Push Ups/Prone Pulls/Prone Y’s
Lower Body: Step Ups/ Squats/Jump Squats/Squats to Side Kicks/Bridges/Clamshells
Core: Sit Ups/Planks/Side Planks/Superman’s/Mountain Climbers/Russian Twists
Cardio: Jumping Jacks/High Knees/Heel Flicks/Burpees/Inch Worms/Side Shuffles/Shadow Boxing
How to Avoid Hitting Plateaus While Following a Workout Split!
When your body adapts to a particular training (stimulus) very quickly, this adaptation can happen to the exercise, the set, the reps, and the weight you use. This is when you feel you hit a wall and stopped progressing!
Here are some tips to avoid this:
- Use Progressive Overload to challenge your body by gradually increasing the weight, reps, or sets over time!
- Change the exercise or workout splits to work new muscles and stimulate growth.
- Rest when you need to and recover between workouts. This is also very important if you are sore or in too much pain while on your period. Make sure you warm up and cool down properly. You can also incorporate yoga (active rest) and meditation into your physical and mental recovery routine.
- Eating a healthy balanced diet with a lot of protein (lean meat, eggs, soy), carbs (rice, sweet potatoes, vegetables, fruit), and healthy fats (oily fish, nuts, seeds) can help support muscle growth and aid fat loss.
- Stay Consistent, and don’t give up. Keep training, and I can ensure you will make progress! You will find your way around this wall.
