Gym workout plan for women
Women train the same way anyone else does: lift weights that challenge you and add a little more over time. What changes is what people tend to ask for. Most women looking for a plan want extra glute and leg work, so this one has two lower-body days and two upper-body days, four days a week.
Short answer
Train lower body on Monday and Thursday and upper body on Tuesday and Friday. Lower days start with a hip thrust or a squat; upper days pair a pull with a push. If you only have three days, rotate through the four workouts in order.
- Days a week
- 4
- Length
- 8 weeks
- Level
- Beginner to intermediate
- Equipment
- Full gym
- Goal
- Glutes, legs and overall strength
Your week
- MonLower A
- TueUpper A
- WedRest
- ThuLower B
- FriUpper B
- SatRest
- SunRest
- MonNext
- TueRest
- WedNext
- ThuRest
- FriNext
- SatRest
- SunRest
The workouts
Exercise names are the ones in the GymTribe library. Tap one for its guide: the muscles it works, how to do it and common mistakes.
Lower A
Glutes and hamstrings
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Hip Thrust | 3 | 8–12 | 2 min |
| Romanian Deadlift | 3 | 8–10 | 2–3 min |
| Bulgarian Split Squat | 3 | 8–10 each leg | 2 min |
| Lying Leg Curl | 2 | 10–15 | 1 min |
| Cable Glute Kickback | 2 | 12–15 each leg | 1 min |
Upper A
Back, chest, shoulders
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat Pulldown | 3 | 8–12 | 2 min |
| Flat Dumbbell Bench Press | 3 | 8–12 | 2 min |
| Seated Cable Row | 3 | 10–12 | 2 min |
| Shoulder Press | 2 | 8–12 | 2 min |
| Dumbbell Lateral Raise | 2 | 12–15 | 1 min |
Lower B
Quads and glutes
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 8–12 | 2 min |
| Leg Press | 3 | 10–12 | 2 min |
| Dumbbell Step-Up | 2 | 10 each leg | 2 min |
| Seated Hip Abduction Machine | 2 | 12–15 | 1 min |
| Standing Calf Raise | 2 | 12–15 | 1 min |
Upper B
Back, arms and core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Assisted Pull-Up | 3 | 6–10 | 2 min |
| Incline Dumbbell Bench Press | 3 | 8–12 | 2 min |
| Chest-Supported Dumbbell Row | 3 | 10–12 | 2 min |
| Cable Face Pull | 2 | 12–15 | 1 min |
| Cable Rope Pushdown | 2 | 12–15 | 1 min |
| Dead Bug | 2 | 15 s hold each side | 1 min |
How to progress
- Start lighter than you think
- In week 1, pick weights that leave about 3 reps in the tank on every set. You learn the movements, find your numbers, and give yourself room to add weight for weeks instead of stalling in the second session.
- Add reps, then weight
- Each exercise has a rep range. Keep the weight the same and add reps each session. When every set reaches the top of the range, add the smallest jump your gym allows (about 2.5 kg or 5 lb on upper-body lifts, 5 kg or 10 lb on squats and deadlifts) and build back up from the bottom of the range.
- Hip thrusts can climb fast
- Most people can add weight to the hip thrust and leg press more often than to presses and rows. Small jumps still help: going from 8 to 12 reps before adding weight keeps every set clean.
- Repeating a session still counts
- After a short night or a hard week, repeat last session's weights instead of adding more. If an exercise stalls for three or four sessions in a row, change one thing: a lighter week, a different rep range, or more rest between sets.
Who it suits
- You want more lower-body and glute training than a standard split gives.
- You can train three or four days a week in a gym.
- You want to lift real weights, not only light circuits.
Swaps
- Upper body first
- Swap the days around: upper, lower, rest, upper, lower. Keep two days between the two lower days if you can.
- Barbell hip thrust setup is awkward
- Use a hip thrust machine if your gym has one, or a glute bridge on the floor with a dumbbell.
- Unassisted pull-ups
- When you can do 8 clean reps with the least assistance, try regular pull-ups and log the reps.
Run this plan in GymTribe
Make one routine for each workout above. During a session, each set shows what you lifted last time and a target for today, so you know whether to add a rep or add weight. Every exercise keeps its own charts and personal records, and the muscle map shows how many sets each muscle got this week. Food, sleep and steps sit in the same app.
More workout plans
- Upper lower split: a 4-day workout plan →
- Beginner gym workout plan →
- Full body workout plan →
- How to pick a workout split →
This is general training information, not a prescription. If an exercise hurts, stop and ask a qualified coach or clinician, and check with a professional before starting if you have an injury or a health condition.
Plan for women: questions people ask
Should women train differently from men?
Not in principle. The same lifts, rep ranges and progression work for anyone. This plan simply puts in more lower-body and glute work because that is what most women searching for a plan ask for.
Will lifting weights make me bulky?
Building a lot of muscle takes years of focused training and eating for it. Lifting a few times a week mostly makes you stronger at the lifts you practise.
Is this plan good for beginners?
Yes, if you start light. If you have never been in a gym, two weeks of the beginner gym plan on this site first will help you learn the machines.
Why two lower-body days?
Most people asking for this kind of plan want their legs and glutes trained most. Two lower days a week, with different exercises, train them twice without making any session long.
How many days a week should I train?
Four as written: Monday, Tuesday, Thursday and Friday. With three days, rotate through the four workouts in order so nothing is skipped.
What weights should I start with?
Weights you could lift for about three more reps at the end of each set. Start with the empty bar or light dumbbells on new lifts and add from there.
How many reps should I do?
Mostly 8 to 12, with 12 to 15 on smaller exercises like kickbacks, abduction and raises. When every set reaches the top, add weight.
Can I train during my period?
Many people train as normal, and some prefer lighter sessions on certain days. Repeating last session's weights or taking an easier day is always fine.
How do I fit cardio in?
Walking, cycling or a class on Wednesday and the weekend fits well. Keep hard intervals away from the day before a lower-body session.
Can I do this workout plan at home?
With dumbbells and a bench, most of it: goblet squats, dumbbell Romanian deadlifts, split squats, step-ups, dumbbell presses and rows. Swap the machines for the dumbbell versions.
When should I change the plan?
After 8 weeks, or when most exercises stop going up for a few weeks. Swap one or two exercises per day and keep the four-day structure.
Can I run this plan on GymTribe's free plan?
Yes. Four workouts, four routines, which is what the free plan keeps active. Each set shows what you did last time and today's target.
How do I track this plan in GymTribe?
Start the day's routine and log every set. Each exercise keeps its own chart and personal records, and the muscle map shows how many sets your glutes, legs and back got this week.