Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
For women, starting a new weight training program can be a daunting and frustrating process. With all of the incorrect information out there, it’s tough to find something that actually works.
For years the wrong workout recommendations have been given to women. You know what I’m talking about.
All those magazine articles that promote those highly restrictive diet plans and hours of monotonous treadmill based cardio. The same one’s that go on to describe the “toning” process as picking a light set of dumbbells and performing sets of 20-30 repetitions on any given exercise.
Knowing all we know about female specific training today, we can put some of that in the past.
Recommended: Need help building muscle? Take our Free Muscle Building Course
Muscle & Strength’s Women's Workout
This 12 week program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.
The goal is to help you develop lean and functional muscle tone through foundational lifts. The workout itself targets your lower body three times a week with a strong focus on your glutes, and your upper body twice a week with a focus on sculpting the muscles of the arms.
To increase the total number of calories burned each day, we’ve also added some recommended cardio sessions that you can do either in the morning or after that day’s workout. However, if you are limited on time, they are not required to see progress with this workout.
Rest periods for this program should be kept to 30-90 seconds in between sets and exercises.
Workout Schedule
- Monday - Legs & Glutes, Cardio (optional)
- Tuesday - Back & Arms, Cardio (optional)
- Wednesday - Legs & Glutes, Cardio (optional)
- Thursday - Chest & Shoulders, Cardio (optional)
- Friday - Legs & Arms, Cardio (optional)
- Saturday - Abs/Rest
- Sunday - AbsRest
Monday - Legs & Glutes
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squat | 3-4 | 6-12 |
| 2. Dumbbell Lunge | 2-3 | 12-15 |
| 3. Dumbbell Step Up | 2-3 | 12-15 |
| 4. Barbell Hip Thrust | 3 | 6-12 |
| 5. Glute Cable Kickback | 2-3 | 12-15 |
Cardio - 15 min of HIIT on Stationary Bike
Tuesday - Back & Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1. Pull Downs | 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 |
Cardio - 30 mins of moderate intensity on Stairmill
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 Squats (Glute Focus) | 3 | 6-12 |
| 5. Glute Kick Back | 3 | 15 |
Cardio - 30 min low intensity on treadmill at a 10-15% incline
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 Press | 3-4 | 6-12 |
| 5. Lateral Raise | 2-3 | 12-15 |
Cardio - 15 min of HIIT on rower or stationary bike
Friday - Legs & Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlifts | 3-4 | 6-12 |
| 2. Good Mornings | 2-3 | 12-15 |
| 3. Leg Extensions | 2-3 | 12-15 |
| 4. Incline Dumbbell Curl | 3 | 12 |
| 5. Incline Skullcrusher | 3 | 12 |
Cardio - 30 min of moderate intensity on a Stairmill
Weekends:
Light activity – recovery walks and optional ab workout
Ab Workout (Optional)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Plank | 3 | 20 sec holds |
| 2. Lying Floor Leg Raise | 3 | 10 |
| 3. Crunches | 3 | 20 |
| 4. Side Crunches | 2 | 15 each side |
Nutrition
It is important to note that your success with any workout program depends greatly on your nutrition and sleep habits. Make sure you get 7-9 hours of sleep each night and eat enough calories to help you get the results you desire.
Our BMR calculator will help you know how many calories you need to maintain your current body weight.
If your goal is to lose weight, subtract ~250 calories from this number. If you are underweight, try to add ~250 calories to this number. And if you are already at your ideal weight, make sure to eat the proper amount of calories to maintain.
Tracking Progress
It is important to track your results to show you’ve made progress with this program. At the beginning of the 12 weeks you should plan to take your preferred form of measurements.
These measurements can include progress pictures, scale weighing, tape measurements, and skinfold caliper measurements. I recommend starting with what you are most comfortable with first and adding more as you feel comfortable.
The more data you have on yourself, the better you can tinker with variables such as increasing reps, sets, or weight used during your workouts, increasing the hours you sleep each night, increasing the amount of cardio you do each week, and/or increasing or decreasing the amount of calories you eat each day.
How frequently you measure your progress is completely up to you, but I’d recommend doing so once a month or 6 weeks to make sure you are progressing towards your goals.
Progressing with This Workout
You should strive to increase some variable within your workout each week. Whether that means increasing the weight you use or the amount of rep and sets you perform is going to be based on your individual preference.
One way you could go about it is to start off with the low end on all of the set and rep counts. Then each week add a single set on one exercise each day of each week. Once you’re doing all the maximum amount of recommended sets for each exercise, you could then add in 1-2 reps to each set of each exercise for the remaining weeks.
Another way you could progress is to keep your reps and sets the same throughout the whole 12 weeks. But each week you should aim to slightly increase the weight you use for each exercise.
Either way works and will help you see great results.
What Should I Do After the 12 weeks?
After you’ve completed the 12 weeks of this women’s trainer, you should take a week to deload.
If after you deload, you decide you’d like to try another 12 weeks of this program, then you should come back refreshed and ready to make more progress.
If you have any questions or would like to leave a review for this program, please feel free to leave a comment in the comments section below!
727 Comments
Hi Kosh
Thank you so much for sharing this routine with us.
It just got me starting to love and enjoy the gym again. However after 2 weeks I just learned that I am pregnant. I was wondering if you have any suggestion for modifications either for the 5 days or perhaps 3 days a week ( thinking when I might not be able to go to the gym everyday like now)?
Hugely appreciated, thank you.
Mimi
Hey Mimi, thanks for reading M&S. First, congrats! As for modifications, we would suggest taking this program to the doctor and getting their advice. No two people are the same, and we would rather you get individualized advice based on your health. Training while pregnant is certainly still possible, though.
Keep us posted, and we hope this helps!
How much should we rest?
Hi Mary, 90-120 seconds of rest between sets should serve you well. If time is an issue, go for 60 seconds rest if you can recover properly.
Hello, I don't have access to a stairmill. Can I substitute the 30min cardio with a walk or any other machine?
Hi Paula, you can do any other machine as long as you are putting in comparable effort. I don't think a walk would work unless you ruck (walk with extra weight like a vest or ruck pack). A treadmill or elliptical with a high incline could help greatly.
Best of luck, and thank you for reading M&S!
I am loving this programme i am on week 3 and i feel great. I just wondered if u could offer any help on relation to diet i have ordered some whey protein isolate but food and diet ideas would be much appreciated
Hi Joanne, what is your immediate goal for this program? That can help me make recommendations. Obviously build muscle and burn fat is what almost everyone wants, but if you were to rank them, which is more important to you?
"I have been following your program for almost a year now. I've built a lot of muscle—thank you! But I stopped doing cardio because of leg pain. How long should I continue this program?"
Hey Mimi, congrats on the progress. If you are near a year, then it is time to make a change. We have awesome programs at the link below that I think can help you take the next step on your fitness journey. Hope this helps!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Due to time constraints, I cannot do cardio and lifting in one session. If I wanted to get the most out of this program, how would you stage the cardio?
I can do cardio in the morning, and lifting in the evening. Would you keep the prescribed cardio the same as outlined even though it’s going to take place the morning of the lift.
Or should I shift everything, so
Monday: no cardio
Tuesday: HIIT
Wednesday: 30 min moderate intensity
Etc.
I think that would be alright to do, Carree. As long as you stay consistent, it should still help you make improvements.
Best of luck, and I hope this helps!
Hi Josh! Nice program so far, I’m enjoying it. Question: is it important to keep the order of exercises in the order you listed? Sometimes it’s more convenient to mix them around depending on where certain equipment is located in the gym (or if it’s available when I need it)
Thanks!
Hi Christine, in most cases with our programs, the first exercise should remain first, but the others can be swapped around. In this case, I think you could actually do whatever you need to do in order to train consistently, even the first exercise. So, make the adjustments you feel you need to make as long as it helps you move forward.
I hope this helps!
Hello, i started this program this week using only dumbells and not smith machines etc. Is that ok? Also i wanted to ask, because i cannot realy spot the difference between the romanian deadlifts and the stiff legs one, and i think i am doing both wrong, can i replace one of those with something else for the glutes? What would you propose? Thank you in advance!
Hi Eleni, thanks for reading M&S!
It is ok that you are doing what you can with dumbbells and the Smith. It should still help you see results.
The main difference behind the Romanian Deadlift and the SLDL is that your knees are a little more bent during Romanians, and you focus more on sticking your butt out behind you as you lower the weight. That said, you can definitely switch whichever one you have more trouble with by doing something like bridges, adductors, or hip thrusts instead.
Hope this helps!
Hi, I have about 100lbs to lose, with cardio can I use an elliptical each time? I’ve noticed it’s better on my knees and ankles, if I can use it, what would the equivalent be for incline/resistance/length of time?
Hi Ashlee, hope you are well and thanks for reading M&S!
The elliptical is a great form of cardio, and I use it myself. So, feel free to go with it. The incline and resistance is based on what you can do without exhausting yourself. As for time, I would suggest start with 20 minutes and working up to 30. Once you get to 30, slightly increase the incline or resistance and go back to 20 minutes. Continue to progress as best as you can when possible.
I hope this helps, and please feel free to check back in with updates or questions.
wOULD AN INCUMBENT BIKE BE A GOOD OPTION AS WELL?
Sure, it may not be as effective as a standing machine option like a treadmill or elliptical, but it will still be better than nothing at all.
TY
Hi, Do you have to do the 2 rest days consecutively at the end of the 5 days or can the be divided into the week.
Thank you!
Cherie
Hi Cherie, that can be up to you. If it works better for your schedule to do them separately into the week, then go for it. Being consistent is what matters most, and if that helps you, then you should do it.
Thanks for reading M&S!
I've completed this program. What would you recommend next? Or should I restart this program again?
Hey there, congrats on finishing. You can either keep going or find a new program based on your current goals. This link can provide several suggestions for you to consider.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hope this helps!
When I look at the workout I feel a little defeated. I cannot seem to do the deadlifts in a way that doesn’t inflame my lower back. My ligaments to my pelvic bone are stretched from childbirth & possibly a childhood accident. I want to strengthen the muscles (have done PRP & Prolotherapy) but so far I have not been successful. I just hurt myself. I just finished the 8 week program & loved it except the deadlifts. Are there any good substitutes? I have a gym so everything is available for me to use.
Hey Kim, have you tried rack pulls from slightly above the knee? If not, those may be a good choice.
I don't understand. There's no discussion of weight selection? Do we just arbitrarily pick a weight we can do the recommended number of reps for? 6-12 is a huge range though? Higher weight for fewer? Same weight for every set? How are people using this workout without this information?
Hi Kim, the author wrote about this briefly in the section "Progressing with this Workout," but I will hopefully clear up any confusion here.
You can either start with a weight that you can use for the minimum reps and hope to work up and max out with them by getting the most reps. For example, you may do 20 pounds for four sets of six and get that same weight for four sets of 12 by the end of the program.
You could also start with light weights for 12, add weight for 10 reps, add more for 8, then get your heaviest weight for 6. The same principles would apply for all exercises.
Hope this helps!
Is there a way to make this into a 3 day program? I have other activities I do so 5 days at the gym is a bit much.
Hi Treva, you could just do the Monday, Wednesday, and Thursday workouts to make it a three-day program. If you don't think that would work, you can find a three-day program at this link. Hope this helps!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi,
Just curious if the excericese with * mean a super set. Ex *4a *4b.
So rotating between 4a and 4b each set?
Hi ML. The letters with numbers do mean supersets. So, perform A, then B, then rest.
Hope this helps!
I would like you to take that last set of each exercise to form failure for sure. The others, you can leave one or two left in the tank.
Any single side exercise will have reps per side. So, walking lunge is 15 for each leg. Hope this helps!
Great, thank you for the fast response! Just curious what is the recommendation for weight in this program. Are we lifting with 1 rep left in the tank or are we lifting so the last rep is basically failure?
Also when it says walking lunge is that alrenating for 15 or is it each leg has 15.
Hi, I am 51, I have lost my muscle tone and trying to tighten and tone again. I feel maybe age is increasing weight loss and losing my muscle tone at higher rate. What can I do about this? I have done workout and just not getting the results, I am 105-110 pounds petite and don’t wmat to lose weight turning into flab so to speak. Help please
Hi Sarah, you are likely correct. Harder to hold onto muscle as we get older. The best we can do is slow down the process.
Protein high (maybe more than you have been eating). Challenging resistance training with pauses at the stretched position, and paying as much attention to recovery as possible will help. If you have been following any of our plans, let me know which ones. I don't want to offer something that you've already done.
The one you're doing is a great one to go with. Keep that one up and check in with progress updates so you can make adjustments if needed.
Best of luck!
Hi Roger,
I just started the Muscle and strength woman’s workout. Hoping to build the muscle but you mention resistance and so I wonder if there is a different one that would be better for me? I have not tried any others. I will also definitely have more protein! Thanks, can you recommend whether to continue the workout I am doing or if I should do something different from your workouts?
I started last week and immediately felt aching in legs arms which was positive.
My work colleague did it for theee weeks and lost 1 % body fat. I’m hoping it works for me as I have insulin resistance and big tummy. Thank you for these ex recipes and clear instruction
Can i use this program to gain more weight and body mass??
Hi Hailey, as long as your nutrition is on point, then yes you can!
What workout should
I do after this one?
Hi Chasity, we have plenty of options for you to check out here.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Could you substitute low intensity/easy runs for the 30 min treadmill or stair stepper options?
You sure can! If you do so, please let us know how it works for you, but I think you will see good results.
What program should I do after this one?
This link can help you find your next routine, Chasity.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hiya! I am wondering what I can do for this workout to mainly focus on gaining muscle?
Hi Helen, train heavy within the rep ranges, and eat extra protein for recovery. You can also take slightly extended rest periods for short term recovery so you can train with more weight. Hope this helps!