5 Day Workout Split for Women (with PDF)

Are you excited to begin a journey towards sculpting the body you’ve always dreamed of? Well, we have created the perfect solution just for you! Our carefully designed 5-day workout routine is specifically tailored for women who are determined to tone and strengthen their bodies.

With a strong emphasis on enhancing those glutes, slimming the waistline, and achieving that flawless beach-ready body, this plan is your ultimate companion in embracing a summer filled with confidence!

So, whether your goal is to shed excess weight, sculpt a toned body, or simply feel stronger and more confident in your own skin, this five-day gym workout program is your all-in-one solution to unlock your full potential and embrace the best version of yourself.

5 Day Women’s Workout Plan

This 5-day workout plan is carefully designed for females who are dedicated to building muscle, shedding fat, and toning their body. With a focus on lower body exercises for three days, particularly targeting the glutes, and two days dedicated to upper body workouts, including core exercises, this regimen covers all the bases.

Days 6 and 7 are set aside for rest and recovery, allowing your muscles to heal and grow stronger. This rest period is crucial for muscle recovery.

Strength training is your best friend in sculpting the body you desire. Unlike traditional cardio, which mainly burns calories, strength training actively shapes and defines your physique. By lifting weights, you’re not just toning muscles but also reshaping them, helping you achieve that sought-after hourglass or peach shape to some extent.

Get ready to face the challenge, expand your limits, and find the power within you as we start this journey of transformation together. Prepare to uncover a stronger, more radiant version of yourself.

Day 1: Glutes and Legs

1. Wide Stance Squats – 4 sets of 10 reps
2. Dumbbell Sumo Squat – 3 sets of 12 reps per leg
3. Forward Lunges – 3 sets of 20 steps per leg
4. Barbell Hip Thrusts – 4 sets of 12 reps
5. Cable Glute Kickback on Bench- 3 sets of 10 reps
6. Calf Raises – 3 sets of 15-20 reps

Day 2: Upper Body Push

1. Bench Press – 4 sets of 8 reps
2. Incline Dumbbell Flyes – 3 sets of 12 reps
3. Overhead Press – 4 sets of 10 reps
4. Cable Tricep Push Down – 3 sets of 15 reps
5. Crunches – 3 sets of 20 reps
6. Lying Leg Raises – 3 sets of 10 reps

Day 3: Glutes and Legs

1. Deadlifts – 4 sets of 8 reps
2. Leg Extension – 3 sets of 12 reps
3. Lying Hamstring Curls – 3 sets of 12 reps
4. Step-Ups with Dumbbells – 3 sets of 10 reps per leg
5. Standing Cable Glute Kickback – 3 sets of 10 reps
6. Cable Hip Abduction – 3 sets of 10 reps per leg

Day 4: Upper Body Pull

1. Wide-Grip Lat Pulldown – 4 sets of 10 reps
2. Cable Rows – 3 sets of 10 reps
3. Face Pulls – 3 sets of 10 reps
4. Dumbbell Curl – 3 sets of 10 reps per arm
5. Toe Touch Crunch- 3 sets of 15 reps
6. Flutter Kicks – 3 sets of 20 reps

Day 5: Glutes and Legs

1. Squats – 4 sets of 10 reps
2. Leg Press – 3 sets of 10 reps
3. Goblet Squat – 3 sets of 10 reps
4. Glute Bridge with a Dumbbell- 3 sets of 10 reps
5. Bulgarian Split Squat- 3 sets of 10 reps
6. Hip Adduction Machine – 3 sets of 10 reps

Tips:

• Prioritize proper form: Focus on performing exercises with the correct technique to maximize results and minimize the risk of injury.
• Gradually increase intensity: Challenge yourself by progressively increasing weights or reps to keep your muscles growing and adapting.
• Incorporate rest days: Allow your body time to recover and repair by scheduling regular rest days into your workout routine.
• Fuel your body: Eat a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle growth and energy levels during workouts.

5 Day Workout Routine for Women PDF

Download your printable women’s 5-day workout plan PDF template now! You can either print it to take with you to the gym or keep it on your phone for easy access wherever you go. This handy guide will keep you on point with your fitness goals. Just click the button below to get it!

Don’t miss:

Women’s 3 Day Glute Building Workout Plan
Fat Loss Gym Workout Plan for Women
Slim Thick Workout Plan
3 Month Body Recomposition Workout Plan & Diet for Women
Kettlebell Workout Routine for Women

Wrapping up

Whether you’re aiming for increased strength, muscle toning or weight loss, this five-day women’s workout program is designed to cater to all your fitness goals. With a comprehensive approach that targets different muscle groups through resistance training, this program offers a holistic solution to help you achieve your desired body shape.

Every small achievement contributes to your overall goal. By committing to regular workouts and strength training, you can effectively shape your body, aiming for the desired hourglass physique.