30-Day Gym Workout Plan for Couples with PDF

Gym Workout Plan for Couples

I’ve designed an ultimate 30-day strength training program for couples who train together at the gym to achieve their best shape.

This workout program will allow you to train in an organized manner and help you get fit, strong, flexible, and toned over time.

Couples Workout Program Description

This workout routine is divided into three phases, 10 days each.

The first phase involves training the upper and lower body parts separately on different days with a little bit of cardio on the upper body day.

The second phase involves training for four consecutive days, followed by a rest day. It starts with full-body superset strength training, followed by endurance cardio, superset strength training, and HIIT cardio. Combining weighted workouts, moderate cardio, and high-intensity cardio will help you sculpt your physique and enhance your functional fitness over time.

The third phase involves cardio, flexibility, isometric exercises, and heavy compound lifts. These exercises bolster your lifting ability and make your body balanced and flexible.


Couples’ Exercise Program Summary:

  • Program Duration: 30 Days
  • Sessions/Week: – 4-5 Days
  • Split Type: Upper/Lower (Day 1-10), Full-Body (11-20), and Hybrid Split (21-30).
  • Workout Types: Resistance, Mobility, and Cardio Workouts
  • Recommended Program Duration – Three to Four Months
  • Target Gender: Males and Females
  • Program Goal: Build Strength and Lean Mass and Improve Functional Fitness and Body Composition.

30-Day Gym Workout Plan for Couples to Get Strong and Toned Together

gym workout plan for women to lose weight and tone
  • Day 1 to 10 – Upper Lower Split
  • Day 11 to 20 – Alternating Strength Training (Superset) and Cardio
  • Day 21 to 30 – Compound Hybrid Split

Day 1 to 10 – Upper Lower Split

  • Day 1 – Upper Body
  • Day 2 – Lower Body
  • Day 3 – Upper Body
  • Day 4 – OFF
  • Day 5 – Lower Body
  • Day 6 – Upper Body
  • Day 7 – OFF
  • Day 8 – Lower Body
  • Day 9 – Upper Body
  • Day 10 – OFF

Day 1 – Upper Body

ExerciseTarget MuscleSetsReps
Incline DB Bench PressChest3-412-15
Seated Pec Deck FlyChest3-412-15
Seated Overhead PressShoulder3-410-12
Side Lateral RaisesShoulder3-410-12
Triceps Press DownTriceps3-415-20
10-min Treadmill JogFull Body1
5-minute Stretching (A)Fully Body1

Day 2 – Lower Body

WorkoutTarget MusclesSetsReps
Leg PressQuads410-15
Leg ExtensionQuads415-20
Leg CurlHamstrings415-20
Nordic CurlHamstrings310-12
Hip ThrustGlutes310-15
5-minute Stretching (B)Full Body1

Day 3 – Upper Body

WorkoutTarget MuscleSetsReps
Pullup/Assisted PUBack36-12
Lat PulldownBack312-15
Seated Cable RowingBack312-15
Reverse Pec Deck FlyRear Delt312-15
Cable Hammer CurlBiceps310-12
Incline Dumbbell CurlBiceps310-12
5-minute BicycleTotal Body1
5-min Incline TreadmillTotal Body1

Day 4 – OFF

No workout. Take an ice bath to recover your muscles.

Day 5 – Lower Body

WorkoutTarget MusclesSetsReps
Front LungesLower Body310/leg
Step-upLower Body310/leg
Leg CurlHamstrings415-20
Calf RaisesCalves415-20
Dumbbell Frog PumpGlutes310-12
5-minute Stretching (B)Full Body1

Day 6 – Upper Body

ExerciseTarget MuscleSetsReps
Flat Dumbbell Bench PressChest3-412-15
Bent-Over Cable Chest FlyChest3-412-15
Dumbbell Y RaisesShoulder3-410-12
1-arm Cable Lateral RaiseShoulder3-410-12
Bench DipsTriceps3-415-20
10-min Elliptical Cross TrainerFull Body1
5-minute Stretching (C)Fully Body1

Day 7 – OFF

Full day off. Get your muscles massaged, followed by a steam bath to recover them.

Day 8 – Lower Body

WorkoutTarget MusclesSetsReps
Reverse LungesThigh and Glute310/leg
Archer SquatAdductors310/leg
DB Romanian DeadliftHamstrings38-10
Leg CurlHamstrings415-20
Hip ThrustGlutes310-12
5-minute Stretching (B)Full Body1

Day 9 – Upper Body

WorkoutTarget MuscleSetsReps
Landmine Close Grip RowBack36-12
Cable Lat PulloverBack312-15
Single-arm RowingBack312-15
Cable Face PullUpper Back312-15
Preacher CurlBiceps310-12
Concentration CurlBiceps310-12
5-minute BicycleTotal Body1
5-min Incline TreadmillTotal Body1

Day 10 – OFF

No workout. Take an ice bath to recover your muscles.

Day 11 to 20 – Full Body Strength Training

Couples Strength Training
  • Day 11 – Superset Strength Training
  • Day 12 – Endurance Cardio
  • Day 13 – Superset Strength Training
  • Day 14 – HIIT Cardio
  • Day 15 – OFF
  • Day 16 – Superset Resistance Training
  • Day 17 – Endurance Cardio
  • Day 18 – Superset Resistance Training
  • Day 19 – HIIT Cardio
  • Day 20 – OFF

Day 11 – Superset Strength Training

WorkoutTarget MuscleSetsReps
1-arm Landmine Press + Back SquatChest & Legs310-12
Seated Pec Deck Fly + Step-upChest & Legs310-12
Front Lat Pulldown + Calf RaisesBack & Calves312-15
Chin-up + Reverse Pec Deck FlyBiceps & Rear Delt38-10

Day 12 – Endurance Cardio

ExerciseActivity
Treadmill Run20-minute @8-10kmph
Stationary Bike10-minute @65% MHR
Elliptical Trainer10-minute @60% MHR
Rowing Machine5-minute @70% MHR

Day 13 – Superset Strength Training

WorkoutTarget MuscleSetsReps
Incline Bench Press + Leg PressChest and Quad2-310-12
Leg Extension + Leg CurlQuad and Ham2-312-15
Lateral Raises + Biceps CurlDelt and Biceps2-310-12
Seated Cable Rowing + Hip ThrustBack and Glute2-310-12

Day 14 – HIIT Cardio

ExercisesActivityRest
Burpees5 sets of 6 reps30-sec
Mountain Climber5 sets of 30-sec30-sec
High Knees5 sets of 10 reps/side30-sec
Flutter Kicks5 sets of 15-sec15-sec

Day 15 – OFF

Full day off. Get your muscles massaged, followed by a steam bath to recover them.

Day 16 – Superset Resistance Training

WorkoutTarget MuscleSetsReps
DB Overhead Press + LungesShoulder and Legs2-310-12
Kroc Row + Frog PumpBack and Glute2-312-15
Shoulder Shrug + Biceps CurlTraps and Biceps2-310-12
Bench Dips + Cable Pull ThroughTris & Posterior Chain2-310-12

Day 17 – Endurance Cardio

ExerciseActivity
Treadmill Run20-minute @8-10kmph
Stationary Bike10-minute @65% MHR
Battle RopePerform as many rounds as possible in 10 minutes
Jumping RopeAs many reps as possible in 5 minutes

Day 18 – Superset Resistance Training

WorkoutTarget MuscleSetsReps
Bulgarian Squat + Close-Grip Lat Pull-downLeg and Back2-310-12
Flat DB Bench Press + Dumbbell RDLChest and Leg2-312-15
Landmine Oblique Twist + Hip ThrustOblique and Glute2-310-12
Decline Crunches + Hanging Knee RaisesAbdominals2-310-12

Day 19 – HIIT Cardio

ExercisesActivityRest
Burpees5 sets of 6 reps30-sec
Cross-Body Mt. Climber5 sets of 30-sec30-sec
High Knees5 sets of 10 reps/side30-sec
Alternating Heel Taps5 sets of 10/side15-sec
Shoulder Taps5 sets of 10/side30-sec
Flutter Kicks5 sets of 15-sec15-sec

Day 20 – OFF

No workout. Take an ice bath to recover your muscles.

Day 21 to 30 – Compound Hybrid Split

The third phase mostly involves compound exercises that work on multiple muscle groups simultaneously, such as bench, squat, military press, and deadlift. Besides this, it also includes cardio, isometric, and flexibility exercises that will help you enhance your functional fitness and shape your physique.

  • Day 21 – Full Body Strength Training
  • Day 22 – Moderate Cardio and Flexibility
  • Day 23 – Total Body Strength Training
  • Day 24 – HIIT Cardio and Isometric Workout
  • Day 25 – OFF
  • Day 26 – Full Body Strength Training
  • Day 27 – Moderate Cardio and Flexibility
  • Day 28 – Total Body Strength Training
  • Day 29 – HIIT Cardio and Isometric Workout
  • Day 30 – OFF

Day 21 – Full Body Strength Training

WorkoutSetsReps
Conventional Deadlift410, 8, 6, 4
Bench Press410, 8, 6, 4
Overhead Press410, 8, 6, 4
Seated Cable Rowing410, 8, 6, 4

Day 22 – Moderate Cardio and Flexibility

ExerciseActivity
Treadmill Run15 minutes at 60-70% max heart rate
Stationary Bike5 minutes at 60-70% max heart rate
Battle RopePerform as many rounds as possible in 5 minutes
Jumping RopeAs many reps as possible in 5 minutes
Standing Forward Bend10-sec hold x 5 times
Upward Salute15-sec hold x 5 times
World’s Greatest Stretch15-sec hold per side x 5 times

Day 23 – Total Body Strength Training

WorkoutSetsReps
Back Squat410, 8, 6, 4
Chin-ups410, 8, 6, 4
Bar Dips410, 8, 6, 4
Bent-over Rows410, 8, 6, 4

Day 24 – HIIT Cardio and Isometric Workout

ExercisesActivityRest
Burpees5 sets of 6 reps30-sec
Mountain Climber5 sets of 30-sec30-sec
High Knees5 sets of 10 reps/side30-sec
Shoulder Taps5 sets of 10/side30-sec
Flutter Kicks5 sets of 15-sec15-sec
Front Plank1-minute hold x 215-sec
Side Plank30-sec per side x 215-sec
Bird Dog Plank15-sec per side x 415-sec
Hollow Body Hold15-sec x 415-sec

Day 25 – OFF

Full day off. Get your muscles massaged, followed by a steam bath to recover them.

Day 26 – Full Body Strength Training

WorkoutSetsReps
Conventional Deadlift410, 8, 6, 4
Bench Press410, 8, 6, 4
Overhead Press410, 8, 6, 4
Close-Grip Pulldown410, 8, 6, 4

Day 27 – Moderate Cardio and Flexibility

ExerciseActivity
Treadmill Run15 minutes at 60-70% max heart rate
Stationary Bike5 minutes at 60-70% max heart rate
Elliptical Cross Trainer10 minutes at 60% max heart rate
Seated Bend Forward10-sec hold x 5 times
Locust Pose10-sec hold x 5 times
Pigeon Pose10-sec hold per side x 5 times
Child’s Pose with Reach10-sec hold per side x 5 times

Day 28 – Total Body Strength Training

WorkoutSetsReps
Back Squat410, 8, 6, 4
Bar Dips410, 8, 6, 4
Leg Press410, 8, 6, 4
Bent-over Rows410, 8, 6, 4

Day 29 – HIIT Cardio and Isometric Workout

ExercisesActivityRest
Burpees5 sets of 6 reps30-sec
Cross-Body Mt. Climber5 sets of 30-sec30-sec
High Knees5 sets of 10 reps/side30-sec
Alternating Heel Taps5 sets of 10/side15-sec
Shoulder Taps5 sets of 10/side30-sec
Superman15-sec x 5 times15-sec
Boat Pose15-sec x 4 times15-sec
Single-leg RDL Hold15-sec per leg x 4 times15-sec

Day 30 – OFF

No workout. Take an ice bath to recover your muscles.

Download The Couples Strength Training Program PDF


Download this PDF to use this program offline. You can change or replace any exercise that you think is not suitable according to your fitness level and goal.

Do Exercises Work Same for Males and Females?

Women and men both have different purposes when it comes to exercise. A study suggests women mainly work out for weight loss and toning more than men, whereas men exercise more for strength, gain, and enjoyment than women.1 Gender Differences in Exercise Habits and Quality of Life Reports: Assessing the Moderating Effects of Reasons for Exercise – National Institute of Health

Goals may differ for different genders, but the benefits of exercise are nearly the same for all.

So, the important thing is to work out and keep yourself fit, active, and healthy.

And to train in an organized manner and achieve the maximum results, you can download the above workout schedule and start training in an organized way.

However, exercise is only a part of a healthy lifestyle. You should also focus on dieting and sleeping, keeping yourself hydrated, and meditating to live a sound lifestyle.

References

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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.
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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.

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