Women's workout routine to get lean and strong: 5-day training plan
If you're looking to look, move and feel better, you're in the right place.
Here's a workout plan to help you get lean and strong.
Home and gym workout routine
This training plan was made prior to the pandemic so it requires gym equipment.
Therefore, we created a new workout routine you can do at home, with or without equipment.
During this 5-day workout plan for women we will put an emphasis on the lower body and cardio so you can achieve build a lean body.
Every body part will be worked to help you look balanced and obtain the full benefits of strength training.
Cardio is important to improve oxygen delivery to muscles and shed fat for a slimmer, toned look.
For any form of cardio, make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level.
This is your warm up.
To make it easier we have noted the effort level required on specific days of the workout routine:
- Moderate: you should be breathing steadily, but deeply, and be able to speak a full sentence with little difficulty.
- Vigorous: you should be breathing heavily, and only able to say a few short words with some difficulty.
You also have to cool down afterwards, decreasing the speed every 2 minutes until you are sufficiently cooled down.
Women's training plan
This women's workout plan is composed of 5 days of training:
- 5 days of weight training
- 1 of these days will include HIIT (High Intensity Interval Training)
- 1 of these days will include LISS (Low Intensity Steady State Cardio)
- 2 days of rest, you will deserve it
Note: If you have joints pain, we highly recommend you to change the HIIT to LISS.
Heavy, moderate and light weight
People often use the word toning to say "I want to get muscle, but not too much".
What toning actually means is strong muscles with a low percentage of body fat, which provides this toning effect.
Thus, if you want to get lean look you will also have to make sure your nutrition is on point.
We made a women's nutrition plan, check it out.
Lifting light, moderate and heavy weights will allow you to add definition to your muscles and will increase your metabolism, which will help you burn more fat at rest.
The Rep Range Range
All rep ranges will help you get results, but some are more sustainable than others.
In this workout we will primarily aim for 8-15 reps.
This will help you get stronger and build up muscle endurance.
When looking at body weight exercises that do not require weights, the rep range can be increased.
Since you are not limited by a set amount of weight, you are simply going through the motions of the exercise (flexing and relaxing the muscles) which requires less effort but can be very effective in strengthening the targeted muscles.
When warming up, less weight should be used.
The point of a warm up is to get the muscles and joints active and accustomed to the motion you’ll be doing at a higher weight to reduce the risk of injury.
You should struggle to reach the given rep ranges, if it feels too light or too heavy adjust the weight accordingly.
Make sure to perform each exercise with a good form and a full range of motion.
Rest time between each set
The rest duration will be between one to two minutes between each set.
Start a new set when you feel well rested.
The 5-day workout routine
This program is a 5 day workout plan.
If you have a tight schedule, check out our intense 3-day women's workout routine.
This women workout routine will help you get results, but don't hesitate to make changes to it.
For example, if you're a beginner you might want to reduce the number of sets to three.
Monday: Legs & Butt
- Warm Up Wide Stance Bodyweight Squat: 2 sets x 12-15 reps
- Wide Stance Barbell Squat: 4 sets x 8-12 reps
- Romanian Deadlift: 4 sets x 8-12 reps
- Barbell Glute Bridge: 4 sets x 12-15 reps
- Glute Kickback: 4 sets x 12-15 reps (each leg)
Tuesday: Upper Body
- Warm Up Bench Press: 2 sets x 12-15 reps
- Bench Press: 4 sets x 8-12 reps
- (Knee) Push Ups: 4 sets x 8-12 reps
- Lat Pulldown: 4 sets x 12-15 reps
- Seated Cable Row: 4 sets x 12-15 reps
Wednesday: Core & LISS Cardio
- Warm Up Crunches: 2 sets x 10 reps
- Roman Chair Leg Raise: 4 sets x 12-15 reps
- Roman Chair Oblique Leg Raise: 4 sets x 12-15 reps (each side)
- LISS Cardio - Treadmill/Bike - Moderate: 30 minutes
- Warm Up Stiff-Legged Barbell Deadlift: 2 sets x 12-20 reps
- Stiff-Legged Barbell Deadlift: 4 sets x 12-15 reps
- Barbell Glute Bridge: 4 sets x 12-15 reps
- Reverse Lunge: 4 sets x 8-12 reps (each leg)
- Standing Calf Raise: 4 sets x 12-15 reps
Friday: Upper Body + HIIT Cardio
- Warm Up standing Barbell Shoulder Press: 2 sets x 12-15 reps
- Standing Barbell Shoulder Press: 4 sets x 8-12 reps
- Side Lateral Raise: 4 sets x 12-15 reps
- EZ Barbell Bicep Curl: 4 sets x 12-15 reps
- Tricep Dips: 4 sets x 12-15 reps
- HIIT Cardio - Treadmill/Bike - Vigorous: 10 rounds - 20 seconds of work - 40 seconds of recovery
You can follow this plan in the Gymaholic App: