Muscle & Strength: 5 Day Women's Workout

The workout routine consists of 5 weight resistance training days. It focuses on areas of the body that a lot of women look to build and shape through their training: Legs, glutes, shoulders and arms.

In addition to these muscle groups, the workout template also effectively trains the entire body to promote strength.

A lot of the glute recommendations within the program follow the research and training recommendations of Bret Contreras, aka The Glute Guy. If you haven’t followed his work before and you are interested in maximizing your training, I highly recommend looking into him.

The workout follows an upper/lower split to an extent. Day one works legs and shoulder, day 2 is purely upper body focused, day 3 is a glute focused training day, day 4 is upper focused again, and we wrap up the week with another leg workout.

As a result, you’ll be training the muscles of the glutes and legs 3 times per week, which is a solid training frequency to elicit growth. Some may be able to train them even more than this, but 3 working sessions a week is a good starting point.

The program doesn’t call for any cardio. You can perform cardio in addition to this program if it is something you enjoy doing, however, you will need to monitor to see how it affects your ability to recover from your weight training sessions. If you do not want to do cardio, this program plus a well maintained nutritional approach is all you really need to achieve a healthy physique.

There is also no abdominal training recommendations. Most people will see improvements in their abdominal development as their body composition changes through resistance training and nutrition approaches.

Lastly, when it comes to rest periods in between sets, these can be highly individualized based on time constraints and personal recovery abilities. Rest for however long you need to for maximum recovery without going over whatever time you have allocated in your day for your workouts.

Additional Program Info

When selecting a weight to use for each exercise, you’ll want to pick a weight that is challenging but doesn’t take the movement to complete failure. This will be anywhere from a 7-9 RPE. This means, you’ll finish each set feeling as though you have anywhere between 1-3 reps in reserve.

Since there are only 5 workouts in this template, it is recommended that you document each training session and attempt to improve upon your sessions week to week or month to month. As long as you are progressing in the total amount of weight you’re moving over time, you will see the desired results.

As mentioned, the workout is simply a template and exercises can be modified in whatever ways you need to help make the movement(s) more effective for your own needs. Volume can also be modified if you find it difficult to recover from any individual sessions.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Leg Press

Stiff Leg Deadlift (Dumbbell)

Step-Up (Weighted)

Hip Abductor (Machine)

Overhead Press (Barbell)

Rear Delt Fly (Machine)

Legs & Shoulders

Chin-Up (Weighted)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Bicep Curl (Cable)

Single Arm Tricep Extension (Cable)

Upper Body A

Hip Thrust (Machine)

Stiff Leg Deadlift

Hyperextension

Glute Kickback (Cable)

Glute Focused

Lat Pulldown

Single Arm Row (Dumbbell)

Lateral Raise (Machine)

Chest Fly (Cable)

Seated Dumbbell Curl

Overhead Tricep Extension (Dumbbell)

Upper Body B

Deadlift (Barbell)

Leg Extension

Leg Curl

Legs

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