3-Month Gym Workout Plan for Women with PDF

Beginners Gym workout for females

When it comes to starting a fitness journey, a workout routine is essential. A routine helps you train in an organized manner and achieve the best results.

That’s why I’ve created an easy-to-follow 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.

If you’re looking for a well-designed, effective, and straightforward workout routine for women, you can download this program and try it.

The Ultimate Beginner’s Guide to 3-Month Gym Workout Plan for Women

Women's 3 Month Workout Plan Summary

Whether you’re in your teenage, twenties, or thirties, you can empower your fitness journey with this 12 week gym women’s workout routine.

This workout routine consists of three different splits (hybrid, PPL, and upper-lower) that help you target each muscle weekly and keep you motivated.

Here’s a summary of this program:

  • Goal: Increase strength and endurance, tone muscles, and build lean mass
  • Frequency per week: 3-4 times a week.
  • Workout Duration/session: 45 minutes
  • Target Gender: Female
  • Alternate Home Workout Plan: 12 week workout plan for females at home

Schedule

  • Month 1 – Beginner split
  • Month 2 – PPL Split
  • Month 3 – Upper Lower Split

Warm-up: Get your heart rate up and muscles ready in five minutes with these aerobic exercises. Warming up your body helps boost performance and minimize the risk of injuries.

MONTH 1 – BEGINNER SPLIT

  • Monday: Quad, Chest, and Biceps
  • Wednesday: Shoulder, Triceps, and Hamstrings
  • Friday: Back, Glutes, and Core

Monday – Quad, Chest, and Biceps

ExercisesReps/TimeSetsRest
Treadmill Run5 minute12-min
Sumo Squat12-1542-min
Incline Bench Press12-1532-min
Pec Deck Fly12-1532-min
Dumbbell Curl10-1232-min

Wednesday – Shoulder, Triceps, and Hamstrings

ExercisesReps/TimeSetsRest
Overhead Press10-1232-min
Lateral Raises10-1232-min
Reverse Pec Deck Fly10-1232-min
One-arm Triceps Extension10-1232-min
DB Romanian Deadlift10-1232-min

Friday – Back, Glutes, and Core

ExercisesReps/TimeSetsRest
Treadmill5-min12-min
Lat Pulldown10-1232-min
Seated Cable Row10-1232-min
One-arm Dumbbell Row10-1222-min
Glute Bridge10-1232-min
Plank30-sec21-min

MONTH 2 – PPL SPLIT

  • Monday: Push workout
  • Wednesday: Pull workout
  • Friday: Legs workout
  • Saturday: Cardio

Monday – Push workout

ExerciseRepsSetsRest
Smith Machine Bench Press12-1532-min
Incline Dumbbell Press10-1232-min
Pec Deck Fly10-1232-min
Lateral Raises10-1222-min
Rope Pushdown10-1232-min

Wednesday – Pull workout

ExerciseRepsSetsRest
Lat Pulldown12-1532-min
Seated Row10-1232-min
One-arm DB Row10-1232-min
Cable Facepull10-1222-min
Preacher Curl10-1232-min

Friday – Legs workout

ExerciseRepsSetsRest
Sumo Squat12-1532-min
Leg Press10-1232-min
Lunges10-1232-min
DB Romanian Deadlift10-1222-min
Leg Curl10-1232-min

Saturday – Cardio

Perform exercises at your desired pace.

ExerciseTimeInterval
Treadmill5-minute2-min
Bicycling5-minute3-min
Elliptical Cross Trainer5-minute3-min
Abs Workout10-minute

MONTH 3 – UPPER LOWER SPLIT

  • Monday – Upper Body
  • Tuesday – Lower Body
  • Thursday – Upper Body
  • Friday – Lower Body
  • Saturday – Cardio (Optional)

Monday – Upper Body

ExerciseRepsSetsRest
Incline Bench Press12-1532-min
Pec Deck Fly10-1232-min
Lateral Raises10-1232-min
One-arm DB Row10-1222-min
Dumbbell Curl10-1232-min

Tuesday – Lower Body

ExerciseRepsSetsRest
Back Squat12-1532-min
Leg Extension10-1232-min
DB Romanian Deadlift10-1222-min
Leg Curl10-1232-min
Calf Raises12-1532-min

Thursday – Upper Body

ExerciseRepsSetsRest
Lat Pulldown12-1532-min
Seated Cable Row12-1532-min
Overhead Press12-1532-min
Reverse Pec Deck12-1532-min
Bar Pushdown12-1532-min

Friday- Lower Body

ExerciseRepsSetsRest
Leg Press10-1232-min
Lunges10-1232-min
Sumo Squat12-1532-min
Leg Curl10-1232-min
Hip Thrust10-1232-min

Saturday – Cardio (Optional)

ExerciseTimeInterval
Treadmill5-minute2-min
Bodyweight Cardio20-minute3-min
Stationary Bicycling5-minute

20-minute Bodyweight cardio:

Perform each exercise for 15 seconds at your selected pace, followed by 30 seconds of rest.

  • Jumping Jacks
  • Mountain Climber
  • Squats
  • Flutter Kicks
  • High Knees
  • Shoulder Taps
  • Reverse Crunches
  • Repeat until 20 minutes.

Download The Women’s 3 Month Workout Plan PDF

The Final Words

Starting a fitness journey can be exciting if you have a well-designed workout plan. The workout routine helps train in a systematic way and yield maximum results.

That’s why if you’ve decided to get fit, 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 three 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.
  • 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.

Share This Blog

Picture of Murshid Akram

Murshid Akram

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.
Picture of Murshid Akram

Murshid Akram

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.

About Me

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.

Recent Posts

Sign up for our Newsletter

Sign up for practical, helpful, and unique content that can help you elevate your fitness.

SEARCH YOUR WORKOUT​

You can also use this search box to find your workout​

Search