Split workout plan for women: 5 days a week
A ready-made gym programme: 5 days a week (Mon–Fri), 30 exercises, sets and reps for each day. Each workout trains its own muscle groups, so they have time to recover.
Under each exercise: sets × reps.
Day 1 Legs, Glutes, Calves
Barbell Back Squat4 × 8
Sled 45 Degrees Leg Press4 × 10
Dumbbell Lunge3 × 12
Far Leg Hip Thrust3 × 15
Lever Seated Hip Adduction3 × 15
Lever Standing Calf Raise4 × 15
Day 2 Back, Shoulders, Biceps
Cable Pulldown4 × 10
Cable Seated Row4 × 10
Dumbbell Standing Biceps Curl3 × 12
Cable Pushdown with Rope3 × 15
Dumbbell Seated Shoulder Press3 × 10
Dumbbell Standing Lateral Raise3 × 15
Day 3 Abs, Glutes, Legs
Dumbbell Single Leg Split Squat3 × 12
Barbell Hip Thrust3 × 15
Cable Donkey Kickback3 × 15
Captains Chair Straight Leg Raise3 × 15
Sit-Up3 × 20
High Plank3 × 45
Day 4 Legs, Abs, Back
Dumbbell Romanian Deadlift4 × 10
Hyperextension3 × 15
Cable Donkey Diagonal Kickback3 × 12
Cable Hip Abduction3 × 15
Front Plank with Leg Lift3 × 30
Side Plank3 × 30
Day 5 Abs, Glutes, Legs
Lever Hip Thrust3 × 12
Stability Ball Crunch3 × 20
Plank with Knee Tap3 × 45
This programme is already in Gloox
Open Ready-made plans in the app. The AI coach fits the programme to your goal and equipment, and suggests the weight for every set during the workout.
On a computer? Point your phone's camera here to get the app.
Who a split is for
People who have trained for at least a couple of months and can get to the gym 3–5 times a week. Each muscle group gets more work per session and longer rest before the next one.
How to progress
Once you hit the top of the rep range in every set with good form, add 2.5–5 % to the weight next time. The last 1–2 reps of a set should be hard, but your form should hold.
Questions
Can I swap exercises?
Yes, as long as the swap works the same muscles. Every exercise page lists similar ones with other equipment.
What if I miss a workout?
Shift the schedule by a day and do the missed workout: the order of the days matters more than the weekdays.