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 different home and gym workout plans

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):

The 3-day women's home 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

Day 1: Glute Workout A | Repeat 4 times

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)

Day 3: Upper Body & Core Home Workout A | Repeat 5 times

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

Day 5: Leg Home Workout | Repeat 3 times

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

Day 1: Full Body HIIT Home Workout | Repeat 3 times

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

Day 3: Glutes Home Workout B | Repeat 4 times

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

Day 5: Upper Body & Core Workout B | Repeat 4 times

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

The 3-day women's gym workout routine

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

Day 1: Glute Gym Workout A

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

Glute Workout A #2 | Repeat 3 times

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

Glute Workout A #3 | Repeat 4 times

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

Glute Workout A #4 | Repeat 4 times

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

Day 3: Upper Body Gym Workout A

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

Upper Body Gym Workout A #2 | Repeat 3 times

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

Upper Body Gym Workout A #3 | Repeat 2 times

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

Day 5: Leg Gym Workout A

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

Leg Gym Workout A #2 | Repeat 3 times

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

Leg Gym Workout A #3 | Repeat 2 times

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

Leg Gym Workout A #4 | Repeat 2 times

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

Day 1: Full Body HIIT Gym Workout | Repeat 4 times

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

Day 3: Upper Body Gym Workout B

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

Upper Body Gym Workout B #2 | Repeat 3 times

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

Upper Body Gym Workout B #3 | Repeat 2 times

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

Day 5: Glute Gym Workout B

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

Glute Gym Workout B #2 | Repeat 3 times

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

Glute Gym Workout B #3 | Repeat 3 times

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

Glute Gym Workout B #4 | Repeat 3 times

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

The 5-day women's home workout routine

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

The 5-day women's gym workout routine

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

Adjust the workout plans according to your needs

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...

What about nutrition?

We made a free ebook with detailed meal plans:

Questions? Contact us

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

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