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
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
Exercises | Reps/Time | Sets | Rest |
---|---|---|---|
Treadmill Run | 5 minute | 1 | 2-min |
Sumo Squat | 12-15 | 4 | 2-min |
Incline Bench Press | 12-15 | 3 | 2-min |
Pec Deck Fly | 12-15 | 3 | 2-min |
Dumbbell Curl | 10-12 | 3 | 2-min |
Wednesday – Shoulder, Triceps, and Hamstrings
Exercises | Reps/Time | Sets | Rest |
---|---|---|---|
Overhead Press | 10-12 | 3 | 2-min |
Lateral Raises | 10-12 | 3 | 2-min |
Reverse Pec Deck Fly | 10-12 | 3 | 2-min |
One-arm Triceps Extension | 10-12 | 3 | 2-min |
DB Romanian Deadlift | 10-12 | 3 | 2-min |
Friday – Back, Glutes, and Core
Exercises | Reps/Time | Sets | Rest |
---|---|---|---|
Treadmill | 5-min | 1 | 2-min |
Lat Pulldown | 10-12 | 3 | 2-min |
Seated Cable Row | 10-12 | 3 | 2-min |
One-arm Dumbbell Row | 10-12 | 2 | 2-min |
Glute Bridge | 10-12 | 3 | 2-min |
Plank | 30-sec | 2 | 1-min |
MONTH 2 – PPL SPLIT
- Monday: Push workout
- Wednesday: Pull workout
- Friday: Legs workout
- Saturday: Cardio
Monday – Push workout
Exercise | Reps | Sets | Rest |
---|---|---|---|
Smith Machine Bench Press | 12-15 | 3 | 2-min |
Incline Dumbbell Press | 10-12 | 3 | 2-min |
Pec Deck Fly | 10-12 | 3 | 2-min |
Lateral Raises | 10-12 | 2 | 2-min |
Rope Pushdown | 10-12 | 3 | 2-min |
Wednesday – Pull workout
Exercise | Reps | Sets | Rest |
---|---|---|---|
Lat Pulldown | 12-15 | 3 | 2-min |
Seated Row | 10-12 | 3 | 2-min |
One-arm DB Row | 10-12 | 3 | 2-min |
Cable Facepull | 10-12 | 2 | 2-min |
Preacher Curl | 10-12 | 3 | 2-min |
Friday – Legs workout
Exercise | Reps | Sets | Rest |
---|---|---|---|
Sumo Squat | 12-15 | 3 | 2-min |
Leg Press | 10-12 | 3 | 2-min |
Lunges | 10-12 | 3 | 2-min |
DB Romanian Deadlift | 10-12 | 2 | 2-min |
Leg Curl | 10-12 | 3 | 2-min |
Saturday – Cardio
Perform exercises at your desired pace.
Exercise | Time | Interval |
---|---|---|
Treadmill | 5-minute | 2-min |
Bicycling | 5-minute | 3-min |
Elliptical Cross Trainer | 5-minute | 3-min |
Abs Workout | 10-minute | – |
MONTH 3 – UPPER LOWER SPLIT
- Monday – Upper Body
- Tuesday – Lower Body
- Thursday – Upper Body
- Friday – Lower Body
- Saturday – Cardio (Optional)
Monday – Upper Body
Exercise | Reps | Sets | Rest |
---|---|---|---|
Incline Bench Press | 12-15 | 3 | 2-min |
Pec Deck Fly | 10-12 | 3 | 2-min |
Lateral Raises | 10-12 | 3 | 2-min |
One-arm DB Row | 10-12 | 2 | 2-min |
Dumbbell Curl | 10-12 | 3 | 2-min |
Tuesday – Lower Body
Exercise | Reps | Sets | Rest |
---|---|---|---|
Back Squat | 12-15 | 3 | 2-min |
Leg Extension | 10-12 | 3 | 2-min |
DB Romanian Deadlift | 10-12 | 2 | 2-min |
Leg Curl | 10-12 | 3 | 2-min |
Calf Raises | 12-15 | 3 | 2-min |
Thursday – Upper Body
Exercise | Reps | Sets | Rest |
---|---|---|---|
Lat Pulldown | 12-15 | 3 | 2-min |
Seated Cable Row | 12-15 | 3 | 2-min |
Overhead Press | 12-15 | 3 | 2-min |
Reverse Pec Deck | 12-15 | 3 | 2-min |
Bar Pushdown | 12-15 | 3 | 2-min |
Friday- Lower Body
Exercise | Reps | Sets | Rest |
---|---|---|---|
Leg Press | 10-12 | 3 | 2-min |
Lunges | 10-12 | 3 | 2-min |
Sumo Squat | 12-15 | 3 | 2-min |
Leg Curl | 10-12 | 3 | 2-min |
Hip Thrust | 10-12 | 3 | 2-min |
Saturday – Cardio (Optional)
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.
- 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.