Women's Home and Gym Workout Routines

4-Week: 3-day & 5-day split training program

New year, strong you.

2021 is the year of getting fit, no matter where you are.

Some of us are still working out at home, while others are fortunate enough to get a gym access.

Whether you want to lose fat, get toned, improve strength; these women's 3-day and 5-day workout routines will help you get strong and resilient at home or at the gym.

These workout plans will primarily target your legs and glutes, but it will also help you build upper body and core strength.

The home workout plans will focus on body weight only exercises, but you can use resistance bands and other equipment if you have access to them.

Gym workouts will assume you have access to all gym equipment: barbell, dumbbell, machines, cables, treadmill, etc.

They will include LISS (Low Intensity Steady State) and HIIT (High Intensity Interval Training) cardio sessions.

Therefore, don't hesitate to adjust these workout routines according to your needs.

The workouts will change and increase in difficulty every week.

Some workouts will be harder than others, and they're organized in a way for you to fully recover between workouts.

Each training plan is 4-week long, and we will show you the first two weeks of each workout routine.

We will be using certain training terms in this article:

• RPE: Rate of Perceived Exertion, is a way to measure the intensity of an activity, which ranges from 0 to 10. In strength training, RPE 10 (Max Effort) means no rep in reserve, whereas 8 RPE (Vigorous) means 2 reps in reserve. For example, 8 reps x 2 RPE means that you need to find a weight heavy enough to do 10 reps, but you only perform 8 reps (2 reps in reserve).
• Failure: perform the movement until you can't do any more reps. Think of it as RPE 10. For example, 10 reps x failure means that you will have to find a weight that you can lift for 10 reps, nothing more.
• Alternate: right side, left side, right side, etc.

Here are the women's training plans (we omitted warm-ups and cool-downs):

• 3-day women’s home workout routine
• 3-day women’s gym workout routine
• 5-day women’s home workout routine
• 5-day women’s gym workout routine

Week 1

• Day 1: Glute Workout A
• Day 2: Rest
• Day 3: Upper Body & Core Workout A
• Day 4: Rest
• Day 5: Leg Workout
• Day 6: Rest
• Day 7: Rest

• Lying reverse leg raise: 15 reps
• Alternate glute kickback side sweep: 24 reps (12 each side)
• Single leg deadlift: 12 reps (right side)
• Single leg deadlift: 12 reps (left side)
• Single leg glute bridge: 12 reps (right side)
• Single leg glute bridge: 12 reps (left side)
• Prayer squat to lateral walk: 14 reps
• Glute bridge with abduction: 20 reps
• Rest (1 minute)

• Plank t rotation: 30 seconds
• Alternate superman: 30 seconds
• V sit leg side to side: 30 seconds
• Rest: 20 seconds
• Knee push up release: 30 seconds
• Glute bridge hold pullover: 30 seconds
• Cross mountain climber: 30 seconds
• Rest: 20 seconds
• V sit hold shoulder press: 30 seconds
• Reverse snow angel to superman: 30 seconds
• Plank to full plank: 30 seconds
• Rest: 20 seconds

• Prisoner squat pulse: 15 reps
• Single stiff leg deadlift: 10 reps (right side)
• Single stiff leg deadlift: 10 reps (left side)
• Rest: 30 seconds
• Alternate Reverse Cross Lunge to Side Kickback: 20 reps
• Side lying clam: 15 reps (right side)
• Side lying clam: 15 reps (left side)
• Rest: 30 seconds
• Ice skater to single leg jump: 1 minute
• Alternate bird dog cross knee to elbow: 22 reps
• Frog glute bridge hold: 1 minute
• Rest: 30 seconds

Week 2

• Day 1: Full Body HIIT Workout
• Day 2: Rest
• Day 3: Glute Workout B
• Day 4: Rest
• Day 5: Upper Body & Core Workout B
• Day 6: Rest
• Day 7: Rest

• High knee to jump squat: 30 seconds
• Push up release to superman lat pulldown: 30 seconds
• Plank pistol: 30 seconds
• Rest: 30 seconds
• Ice skater: 30 seconds
• Plyo push up to shoulder tap: 30 seconds
• Russian twist: 30 seconds
• Rest: 30 seconds
• Standing cross crunch: 30 seconds
• Dolphin push up: 30 seconds
• Flutter kick to v sit leg raise: 30 seconds
• Rest: 30 seconds

• Prisoner squat pulse: 15 reps
• Single stiff leg deadlift: 10 reps (right side)
• Single stiff leg deadlift: 10 reps (left side)
• Rest: 30 seconds
• Alternate Reverse Cross Lunge to Side Kickback: 20 reps
• Side lying clam: 15 reps (right side)
• Side lying clam: 15 reps (left side)
• Rest: 30 seconds
• Ice skater to single leg jump: 1 minute
• Alternate bird dog cross knee to elbow: 22 reps
• Frog glute bridge hold: 1 minute
• Rest: 30 seconds

• Staggered knee plyo push up: 30 seconds
• Back extension: 45 seconds
• V sit leg raise: 30 seconds
• Rest: 20 seconds
• Plank to full plank t rotation: 30 seconds
• Laying lat pulldown to shrug: 45 seconds
• Crunch to crab toe touch: 30 seconds
• Rest: 20 seconds
• Push up to plank walkout: 45 seconds
• Floor tricep dip: 30 seconds
• V sit hold prayer push: 30 seconds
• Rest: 20 seconds

Week 1

• Day 1: Glute Workout A
• Day 2: Rest
• Day 3: Upper Body Workout A
• Day 4: Rest
• Day 5: Leg Workout A
• Day 6: Rest
• Day 7: Rest

Glute Workout A #1 | Repeat 4 times

• Hip Thrust: 8 reps x 8 RPE (rate of perceived exertion -> 2 reps in reserve)
• Rest: 90 seconds

• American deadlift: 10 reps x 9 RPE (1 rep in reserve)
• Rest: 1 minute

• Bulgarian deadlift: 10 reps x failure (right side)
• Bulgarian deadlift: 10 reps x failure (left side)
• Rest: 1 minute

• Cable pull through: 15 reps x failure
• Banded side lying clam: 15 reps x failure (right side)
• Banded side lying clam: 15 reps x failure (left side)
• Rest: 1 minute

Upper Body Gym Workout A #1 | Repeat 4 times

• Barbell incline bench press: 8 reps x 8 RPE (rate of perceived exertion -> 2 reps in reserve)
• Bent over dumbbell single arm row: 8 reps x 8 RPE (right side)
• Bent over dumbbell single arm row: 8 reps x 8 RPE (left side)
• Rest: 90 seconds

• Dumbbell reverse bench press: 10 reps x 8 RPE (2 reps in reserve)
• T-bar row: 10 reps x 8 RPE
• Rest: 90 seconds

• Seated dumbbell shoulder press: 8 reps x 7 RPE (3 reps in reserve)
• Seated lateral raise: 8 reps x 7 RPE
• Seated shrug: 8 reps x 7 RPE
• Bent over rear delt raise: 8 reps x 7 RPE
• Rest: 90 seconds

Leg Gym Workout A #1 | Repeat 4 times

• Barbell incline bench press: 10 reps x 8 RPE (rate of perceived exertion -> 2 reps in reserve)
• Rest: 90 seconds

• Good morning: 12 reps x 8 RPE (2 reps in reserve)
• Rest: 90 seconds

• Leg extension: 12 reps x 9 RPE (1 rep in reserve)
• Leg curl: 12 reps x 9 RPE (1 rep in reserve)
• Rest: 90 seconds

• Side sweep glute kickback: 15 reps (right side)
• Side sweep glute kickback: 15 reps (left side)
• Rest: 1 minute

Week 2

• Day 1: Full Body HIIT Workout
• Day 2: Rest
• Day 3: Upper Body Workout B
• Day 4: Rest
• Day 5: Glute Workout B
• Day 6: Rest
• Day 7: Rest

• Ice skater: 45 seconds
• Clock jump squat: 45 seconds
• Double leg butt kick: 45 seconds
• Alternate leg raise crunch: 45 seconds
• Plank leg lift: 45 seconds
• High knee cross toe touch: 45 seconds
• Rest: 20 seconds

Upper Body Gym Workout B #1 | Repeat 4 times

• Overhead barbell shoulder press: 8 reps x 8 RPE (rate of perceived exertion -> 2 reps in reserve)
• Bent over barbell row: 8 reps x 8 RPE
• Rest: 90 seconds

• Dumbbell Chest Fly: 10 reps x 8 RPE (2 reps in reserve)
• Machine Row: 10 reps x 8 RPE
• Rest: 90 seconds

• Arnold press: 12 reps x failure
• Lat pulldown: 12 reps x failure
• Rest: 90 seconds

Glute Gym Workout B #1 | Repeat 4 times

• Sumo Deadlift: 10 reps x 8 RPE (rate of perceived exertion -> 2 rep in reserve)
• Rest: 90 seconds

• Single leg box glute bridge: 10 reps x 9 RPE (right side) (1 rep in reserve)
• Single leg box glute bridge: 10 reps x 9 RPE (left side)
• Rest: 1 minute

• Reverse lunge: 10 reps x 9 RPE (right side) (1 rep in reserve)
• Reverse lunge: 10 reps x 9 RPE (left side)
• Rest: 1 minute

• Banded lateral walk: 1 minute
• Quadruped hip abduction: 15 reps x failure (right side)
• Quadruped hip abduction: 15 reps x failure (left side)
• Rest: 90 seconds

Week 1

• Day 1: Glute Workout A
• Day 2: Upper Body & Core Workout A
• Day 3: Yoga Workout A
• Day 4: Leg workout
• Day 5: Full Body HIIT Workout A
• Day 6: Rest
• Day 7: Rest

Week 2

• Day 1: Upper Body & Core Workout B
• Day 2: Glute Workout B
• Day 3: Yoga Workout B
• Day 4: Full Body HIIT Workout B
• Day 5: Leg Workout
• Day 6: Rest
• Day 7: Rest

Week 1

• Day 1: Glute Workout A
• Day 2: Upper Body Workout A
• Day 3: Cardio LISS
• Day 4: Core Workout A
• Day 5: Leg Workout A
• Day 6: Rest
• Day 7: Rest

Week 2

• Day 1: Full Body HIIT Workout
• Day 2: Glute Workout B
• Day 3: HIIT Cardio Workout
• Day 4: Core Workout B
• Day 5: Upper Body Workout B
• Day 6: Rest
• Day 7: Rest

You can find the full all workout routines with exercise videos in the Gymaholic App.

These women's workout plans can be adapted to your schedule and fitness level.

You can change make some changes, such as: number of sets, reps, exercises, exercises, rest periods...

We made a free ebook with detailed meal plans:

For questions, custom nutrition and workout routines inquiries, contact us at: [email protected]