Women’s Workout Plan For The Gym (That Works)

Women's Workout Plan For The Gym

In this article, you’ll get a free women’s workout plan for the gym.


I provide a workout to help you get stronger, more powerful and defined.

The Best Compound Exercises

This program is made up of a majority of compound exercises and some isolation exercises.
Compound exercises are exercises that work multiple muscle groups at the same time.
For example the squat is a compound exercise because it works your:

  • Quads
  • Hamstrings
  • Erector spinae
  • Glutes.

Whereas Isolation exercises are exercises that work a single muscle group.
For instance, An exercise like the hamstring curl works only one muscle group which is your hamstrings.

The Compound Exercises That I Include In This Program Are:

  • Barbell squat.
  • Barbell Deadlift.
  • The Leg press.
  • Lat Pulldown.
  • Row Variations.
  • The Bench press.
  • The Overhead/ shoulder press.

The Isolation Exercises That I Include In This Program Are:

  • Hamstring curls.
  • Calf raises.
  • Cable crunches.
  • Tricep pushdowns.
  • Bicep curls.
  • Lateral raises

The Workout

Women's Workout Plan For The Gym
Women's Workout Plan For The Gym

Notes On Routine

Warm Up

Before performing your work sets you must warm-up properly.


Here’s a simple warm-up that you can use.

Do this for the first exercise of every workout.


Warm-up set 1 = 50% of your work sets for 8 reps.

Warm-up set 2 = 70% of your work sets for 4 reps.

Warm-up set 3 = 90% of your work sets for 2 reps.


Here is an example for your warm-up sets that assumes you can barbell squat 50kg.


Warm up set 1 = 25kg x 8 reps.

Warm up set 2 = 35kg x 4 reps.

Warm up set 3 = 45kg x 2 reps.

Rest 1 minute between warm up sets.


Then move onto your work sets.

Rest Periods

You must rest 3-4 minutes between your compound exercise work sets. This helps you recover between sets. So that you can give every set all you’ve got.

The reason for this is because the compound exercises use multiple muscle groups. And you’ll be using heavy weights for each of your sets. This means that you’ll need more rest compared to in between sets of isolation exercises.


Rest 1-2 minutes between your isolation exercises. The reason your rest periods are shorter for isolation exercises is because they recruit less muscle mass and you’ll be using less weight. And because of this, you won’t need as long to recover between sets.

Rep Range And Progression

Women tend to do better working in the higher rep ranges. And that’s why you’re going to be working in the 10-12 rep range.

Double Progression

The progression model that you’re going to use is called double progression.


It’s a simple way to progress.

For example, if you can barbell squat 45kg for 12 reps on your first set then you can increase the weight by 2.5kg for the next set/ sets. And you should be able to get 10 reps.


Here’s how your sets for squats might go:


Barbell squat.


Week 1

Set 1 – 45kg 12 reps.

Set 2 – 47.5 kg x 10 reps.

Set 3 – 47.5 kg x 10 reps.

Week 2


Set 1 – 47.5 kg x 11 reps.

Set 2 – 47.5kg x 11 reps.

Set 3 – 47.5 kg x 10 reps.


Week 3


Set 1 – 47.5kg x 12 reps.

Set 2 – 50kg x 10 reps.

Set 3 – 50kg x 10 reps.


Week 4


Set 1 – 50kg x 11 reps.

Set 2 – 50kg x 10 reps.

Set 3 – 50kg x 10 reps.


As you can see, this type of progression model is very simple.

Use this same progression model for all of your exercises.

Your Main Goal Is to Get Stronger From Week To Week And Progress Will Follow

The fact is that aesthetics are best obtained from training for performance. In both architecture and human beauty, form follows function.

Mark Rippetoe Author Of Starting Strength


Don’t overthink your workouts. Just focus on getting stronger and you’ll see extraordinary results. Appearance is a side effect of performance. Get strong and the results will follow.


I guarantee it.

Training for strength is not only super effective. It’s also fun. Notice how good you start to feel as your strength skyrockets over the next few months.

Deload Weeks

After every 8 weeks of using this program have an entire week off from the gym. This will help reduce fatigue. And will keep the strength gains coming when you start the next phase of your training. Which will be the week after the deload week.

I Hope You Enjoy This Women’s Workout Plan For The Gym

If you have any questions about this program, send me an email at contact@henrypaget.com.

Remember its my job to help you succeed with fitness.

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