If you organize your workout and train some muscle groups throughout the week, you will reach your fitness goals. If you’re not familiar, “workout split” is the phrase we use in the fitness industry that describes how to split your workout routines each week.
The major benefit of a workout split is to target the muscles you want to develop the most. In this article, I’m going to share strength-training workout splits that any woman can do.
Here’s the most common workout split:
- Monday: Push
- Tuesday: Pull
- Wednesday: Off
- Thursday: Legs
- Friday: Push
- Saturday: Pull
- Sunday: Off
The push-pull-legs split is the best workout split for strength that’s proven effective by science. It’s where you separate your muscle groups and workouts into push, pull, legs days. You can customize it for different intensities and frequencies, depending on your priorities. If you follow this workout split, you can get adequate effort and recovery.
Let’s get started!
What are the Benefits of Workout Splits?
- Your muscles will have a better recovery between each workout routines
- You can target which muscle group you want to grow to gain strength effectively
- It can lower the chances of injury and over fatigue
- It opens up different training styles
- It’s efficient in terms of muscle groups per exercise
The 3-Day Workout Split for Beginners
If you’re new to strength training and you want a time-efficient workout in your routine, I strongly suggest the 3-day split. This way you can maximize your training without compromising your recovery time. the 3-day workout split or the full-body workouts have been around forever but it’s gaining more attention on Instagram lately especially for female fitness influencers.
You might be wondering why? Well, most women recover faster than men. So in theory, women benefit more from their high-frequency training plans.
Here’s an example of a 3-day workout split:
Monday: Full Body
Tuesday: Off
Wednesday: Full Body
Thursday: Off
Friday: Full Body
Saturday and Sunday: Off
Day 1: Full Body
Exercise 1: Barbell Squat 3 sets for 10-12 reps
Exercise 2: Barbell Bench Press 3 sets for 10-12 reps
Exercise 3: Barbell Romanian Deadlift 3 sets for 10-12 reps
Exercise 4: Seated Cable Row 3 sets for 10-12 reps
Day 2: Off
Day 3: Full Body
Exercise 1: Dumbbell Bench Press 3 sets for 10-12 reps
Exercise 2: Walking Dumbbell Lunge 3 sets for 10-12 reps
Exercise 3: Lat Pulldown 3 sets for 10-12 reps
Exercise 4: Lying Leg Curl
Day 4: Off
Day 5: Full Body
Exercise 1: Barbell Deadlift 3 sets for 10-12 reps
Exercise 2: Barbell Front Squat 3 sets for 10-12 reps
Exercise 3: One-arm Dumbbell Row 3 sets for 10-12 reps
Exercise 4: Close-grip Bench Press 3 sets for 10-12 reps
Day 6 & 7: Off
This full-body workout split is great for women because it includes lots of volume for your lower body and allows you to train every major muscle group several times per week. Plus it is time-efficient since you only get to visit the gym three times per week.
The 5-Day Workout Split
This workout split for cutting is time-tested and simple. It’s beneficial for women who are into optimal training and for those who have much better recovery capabilities. Daily reps or volume doesn’t have to be high which also means you’ll do more high-quality workouts.
I tried this workout split for a few months and boy, I was able to get a bigger and rounder butt!
Here’s an example of a 5-day workout split:
Monday: Lower Body
Tuesday: Push and Core
Wednesday: Pull
Thursday: Upper Body and Core
Friday: Lower Body
Saturday and Sunday: Off
Day 1: Lower Body
Exercise 1: Barbell Squat 3 sets for 10-12 reps
Exercise 2: Romanian Deadlift 3 sets for 10-12 reps
Exercise 3: Hip Thrust 3 sets for 10-12 reps
Day 2: Push and Core
Exercise 1: Barbell Bench Press
Exercise 2: Seated Dumbbell Press
Exercise 3: Dumbbell Bench Press
Exercise 4: Dumbbell Side Lateral Raise
Exercise 5: Crunch
Day 3: Pull
Exercise 1: Barbell Deadlift
Exercise 2: One-Arm Dumbbell Row
Exercise 3: Lat Pulldown (Wide-Grip)
Exercise 4: Barbell Curl
Day 4: Upper Body and Core
Exercise 1: Seated Dumbbell Press
Exercise 2: Dumbbell Bench Press
Exercise 3: Dumbbell Rear Lateral Raise (Seated)
Exercise 4: Seated Triceps Press
Exercise 5: Captain’s Chair Leg Raise
Day 5: Lower Body
Exercise 1: Barbell Squat
Exercise 2: Dumbbell Lunge (In-Place)
Exercise 3: Leg Curl (Lying or Seated)
Exercise 4: Glute Blaster
Day 6 & 7: Off
As you can see on the videos above, this workout split is from Mike Matthews’ book called Thinner Leaner Stronger. It’s backed by science, 100% effective, and tested by thousands of other women around the world. Take this free quiz from Legion: https://legionathletics.rfrl.co/r5q58
Summary:
The best workout split for women really depends on which fits your weekly schedule, workout variation, training experience, and fitness goals.
Pro tip:
If you’re new to strength training, I recommend that you start with a 3-day split. And as you progress, and you’ve been doing it for over a year or so, you can try the 5-day split.
Hope you find this article helpful! Feel free to share it with your friends! Thanks so much!
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