The Perfect 3-Month Gym Workout Plan for Women (Free PDF)
Murshid Akram
Published:
Last Updated: December 3, 2024
If you’re looking for a comprehensive, well-designed, and easy-to-follow weight training program for women to build a strong and toned body, you’ve come to the right place.
In this article, I’ll share a complete 3-month gym workout plan for those females who want to unleash their inner strength and improve their shape.
This program will help you get stronger, fitter, and healthier and progress your fitness to the next level.
Program Features
Exercise Type
Weight Training
Split Type
Mix Body Part and Upper Lower
Sessions/week
3 to 6
Duration/session
45-60 minutes
Program Duration
3 Months
Primary Goal
Build Strong & Toned Body
Additional Goal
Improve Balance & Flexibility
Target Gender
Female
Suitable Age Group
16-35 Years
Experience Require
Beginner
This is a beginner-level women’s workout plan. It involves training three times weekly in the first month, four in the second, and five in the third.
Month 1 – Combined Body Part Split (3x week)
Month 2 – Upper Lower Split (4-5x week)
Month 3 – Hybrid Workout Split (6x week)
It focuses on training all body parts equally with a special focus on the legs, core, and glutes.
The combination of moderate and higher rep ranges in this program will help you strengthen your muscles, improve your endurance, and help you achieve the best shape.
This routine also involves some cardio, flexibility, and balance exercises that will help you enhance your functional fitness as well.
So, whether you’re in your teenage, twenties, or thirties, follow this training plan for a few months to empower your fitness journey.
The Complete Beginner’s 3-Month Gym Workout Plan for Women
Old Routine Summary
Month 1 – Combined Body Part Split
You’ll train three days a week three to four muscle groups every day in the first month of this program.
Monday: Quad, Chest, and Biceps
Wednesday: Shoulder, Triceps, and Glutes
Friday: Back, Hamstrings, and Core
Repeat for four weeks, then take two days off and start the second month of training.
With this split, you can target your entire body within three sessions while getting enough time for the recovery of your muscles.
The second month is based on the upper-lower split which involves performing upper and lower body exercises on alternate days.
It will have four sessions per week, allowing it to hit every muscle group efficiently throughout the week.
Monday: Upper Body A
Tuesday: Lower Body A
Thursday: Upper Body B
Friday: Lower Body B
Saturday: Cardio
After completing this split for four weeks, rest for two days, then get into the last month.
I’ve included an additional day dedicated to aerobic exercises. It is optional but I recommend doing it as it will help improve your cardiovascular fitness.
You’ll train six times weekly in the final month of this program. This month focuses on strength, mobility, and cardio, all the important aspects of a fit body.
Third Month’s Weekly Split:
Monday – Weight Training
Tuesday – Cardio Training
Wednesday – Weight Training
Thursday – Mobility Training
Friday – Weight Training
Saturday – Cardio Training
1st Monday – Weight Training
Exercise
Reps
Sets
Rest
Incline Bench Press
12-15
3
2-min
Lateral Raises
10-12
3
2-min
One-arm DB Row
10/side
3
1-min
Bar Dips (Assisted/Self)
6-12
3
2-min
Chin-ups (Assisted/Self)
6-12
3
2-min
Cable Crunches
15-20
3
2-min
1st Tuesday – Cardio Training
Exercise
Duration
Rest
Incline Treadmill Walk
15-20 minutes
3-4 mins
Stationary Bicycling
5-10 minutes
2-3 mins
Elliptical Trainer
5-10 minutes
3-4 mins
Battle Rope
15-30 sec x 5
2-3 mins
1st Wednesday – Weight Training
Exercise
Reps
Sets
Rest
Hack Squat
12-15
3
2-min
Leg Extension
10-12
3
2-min
Leg Curl
10-12
3
2-min
Cable Pull Through
10-12
3
2-min
Dumbbell Hip Thrust
10-12
3
2-min
Seated Machine Hip Abduction
12-15
3
2-min
1st Thursday – Mobility Training
Exercise
Activity
Sets
Bird Dog Plank
5 reps with 5 seconds hold/side
3
Donkey Kick
6-8 kicks per side
3
90-90 Hip Stretch
10-second hold per side
3
Butterfly Stretch
15-20 seconds hold
3
Inchworm
10 reps (Front + Reverse)
3
Supported Bulgarian Squat
6-8 reps per leg
3
1st Friday – Weight Training
Exercise
Reps
Sets
Rest
Kettlebell Swings
15-20
3
2-min
Dumbbell Push Press
10-12
3
2-min
Single-arm High Cable Row
10/side
3
1-min
Single-arm Cable Chest Press
10/side
3
1-min
Reverse Pec Deck Fly
12-15
3
2-min
Low-to-High Cable Side Bends
10/side
3
90-sec
1st Saturday – Cardio
Exercise
Time
Interval
Treadmill
5-minute
2-min
Bodyweight Cardio
20-minute
3-min
Stationary Bicycling
5-minute
–
20-minute Bodyweight cardio:
Perform each exercise for 15 seconds at your selected pace, followed by 30 seconds of rest.
Starting a fitness journey can be exciting if you have a well-designed workout plan. The workout routine helps train systematically and yield maximum results.
You can try this 3-month beginner workout plan which is designed primarily for females.
This routine will gradually increase your strength and endurance and scale your fitness to the next level.
You can also make desired changes in the program and adjust it according to your fitness level and goal.
Once you complete the routine, you can follow this push-pull workout for another few months to level up your fitness.
Whichever routine you follow, please consider the following things during the process.
Gradually increase the load, reps, and sets to challenge yourself and scale your fitness.
Perform steady cardio in the morning for as many days as possible to burn calories through exercises and increase weight loss.
Have some pre-workout snacks and drinks 30 minutes to 2 hours before the training, depending on the kind of food you consume.
Do not miss consuming high-protein foods and supplements after the workout to recover muscles. I suggest consuming 40-50 grams of protein after training for optimal results.
Frequently Asked Questions (FAQs)
Who Can Follow This Program?
This women’s training plan is for everyone, whether you want to lose weight, build muscle, or develop your strength.
Resistance exercises in this program strengthen your bones and joints and increase lean mass, aerobic exercises enhance cardiovascular fitness, and mobility exercises improve your flexibility.
A combination of all these exercises will help you build a strong, well-shaped, and functional body over time.
Is Working Out Six Times Weekly Too Much for Beginners?
Lifting weight for six consecutive days will make you exhausted, especially if you are a beginner. However, it is fine if a six-day split involves alternating between strength, cardio, and balance exercises.
When to Adjust This Program?
One training plan may not suit all because everyone’s fitness level and goal are not the same. So, you can make changes in this routine whenever needed to make this program relevant and effective for you.
Does Lifting Weights Make Females Bulky?
No, weight training does not work the same way for females as it does for males.
Women have significantly lower testosterone levels than men -approximately 10-20 times less. Testosterone is a key hormone for muscle growth, making it harder for women to build large, bulky muscles naturally.
If you’re eating at maintenance or a slight deficit, you will gain strength and tone without significant muscle size increases.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.