To help you achieve your fitness goal, I’ve created a weekly gym workout plan for women and men with PDF. The right program may help you accomplish your desired fitness. Whether you’re a beginner or pro, you can download one of the men’s and women’s gym workout plan PDF based on your goal.
Different people have different goals. For instance, some people want to build strength and mass while some want to lose weight and tone muscle. That’s why I will hand out several gym workout plans for men and women based on various goals.
Before going forward, let’s take a look at the summary of this workout plan.
Gym Workout Plan For Women And Men – Summary
Different Workout Plans
| Gym Workout Plan for Men and Women to Lose Weight and Tone with PDF |
| Women’s Muscle Building Workout Routine at Gym |
| Gym Workout Routine for Men to Gain Muscle PDF |
Additional Information
Training Days in a Week – 5 Days For Women and 6 Days for Men
Daily Workout Duration – 60 Minutes For Women and 60-90 Minutes For Men
Prefer Time to Workout – Morning for Weight Loss and Afternoon and Evening for Muscle Gain. Or do when suits you the most.
Types of Workout Routine – Push, Pull, and Legs (PPL) for Men and Full-Body for Women.
Suggested Time for Visible Results – Three Months
Ideal Rest Time Between Sets – Less Than 1 Minute For Weight Loss and 1-3 Minutes for Weight Gain
Recommended Supplements – Check out various supplements for weight loss and muscle gain.
Do Workout Only Enough For Result? – No, You Must Take Care of Your Diet. Whether you want to lose weight or build muscles, achieving results without a proper diet is next to impossible.
If you want to know more about workout and nutrition, check out these great resources 1Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation – Journal of the International Society of Sports Nutrition, 2 Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit – Nutrients published on the National Institute of Health (NIH) website.
Gym Workout Plan for men and Women to Lose Weight and Tone with PDF
You can do this women’s weekly gym workout plan to lose weight and tone muscles even if you’re a beginner.
However, to see positive results, you should follow for at least a couple of months.
I’ve shared a full-body workout routine, which means you will do at least one exercise for each major muscle, such as the chest, back, leg, shoulder, and core, every workout day.
You’ll do five days of workout with two days rest in the below workout routine. And the rest days will be depending on you. You can take the rest days whenever you like during the week.
If you don’t want to do a full-body workout routine, you can try one of the two workout routines – 7 Day Gym Workout Plan With PDF and 5 Day Compound Workout Routine To Build Muscle.
Okay, so let’s uncover the gym workout plan for women.
- Monday: Treadmill Run + Weight Training + Core Workout
- Tuesday: Cross Trainer/Jumping Rope + Bicycling + Weight Training
- Wednesday: Treadmill Run + Weight Training + Core Workout
- Thursday: Rest
- Friday: HIIT Cardio + Bicycling + Weight Training
- Saturday: Treadmill Run + Bicycling + HIIT Core Workout
- Sunday: Rest
You can check out this article for cycling and jumping rope – Best HIIT exercises and workout plan.
In this article, you’ll see how to effectively do 10, 15, or 20 minutes of cycling and jumping rope.
For running on the treadmill, you can use routines from this article – HIIT treadmill workout plan for fat loss.
And for abs and oblique exercises, check out a 15-min HIIT core workout that can help you tone muscles and burn calories.
So whenever you see running, jumping rope, and core workout in the below workout plan, please go through the above articles.
Monday: Treadmill Run + Weight Training + Core Workout
| Exercises | Activity Duration | Rest | Sets |
|---|---|---|---|
| Treadmill Run | 15-minute | See How-to | 1 |
| Barbell Lunges | 8-10 reps | 1-2 Minute | 3 |
| Romanian Deadlift | 6-8 reps | 1-2 Minute | 3 |
| Barbell T Rowing | 8-10 reps | 1-2 Minute | 3 |
| Barbell Hip Thrust | 8-10 reps | 1-2 Minute | 3 |
| HIIT Core Workout | 15-minute | – | 1 |
Tuesday: Cross Trainer/Jumping Rope + Bicycling + Weight Training
| Exercises | Activity/Reps | Rest | Sets |
|---|---|---|---|
| Burpees | 10 Reps | 60 seconds | 2 |
| Cross Trainer or Jumping Rope | 10-minute | – | 1 |
| Bicycling | 10-minute | – | 1 |
| Bench Press | 8-10 | 1-2 minute | 3 |
| Seated Machine Fly | 8-10 | 1-2 minute | 3 |
| Seated Dumbbell Rowing | 8-10 | 1-2 minute | 3 |
| Barbell Bent Over | 8-10 | 1-2 minute | 3 |
| Glute Bridge | 8-10 | 1-2 minute | 3 |
Wednesday: Treadmill Run + Weight Training + Core Workout
| Exercises | Activity/Reps | Rest | Sets |
|---|---|---|---|
| Treadmill Run | 15-minute | – | 1 |
| Barbell Jammers | 8-10 | 1-2 Minute | 3 |
| Lat Pulldown | 6-8 | 1-2 Minute | 3 |
| Seated Rowing | 8-10 | 1-2 Minute | 3 |
| Dumbbell Pullover | 8-10 | 1-2 Minute | 3 |
| HIIT Core Workout | 15-minute | – | 1 |
Friday: HIIT Cardio + Bicycling + Weight Training
| Exercises | High Intense Activity | Rest | Sets |
|---|---|---|---|
| High Knees | 30 seconds | 30 Seconds | 2 |
| Jumping Jacks | 30 seconds | 30 Seconds | 2 |
| Mountain Climbing | 30 seconds | 30 seconds | 2 |
| Burpees | Ten reps | 60 seconds | 2 |
| Crunches | Ten reps | 30 seconds | 2 |
| Leg Raises | Ten reps | 30 seconds | 2 |
| Reverse Crunches | 10 | 30 seconds | 2 |
| Bicycling | 15 minutes | How to | 1 |
| Barbell Squat | 10 | 60 seconds | 3 |
| Bench Press | 10 | 60 seconds | 3 |
| Overhead Press | 10 | 60 seconds | 3 |
| Barbell Bent Over Row | 10 | 60 seconds | 3 |
Saturday: Treadmill Run + Bicycling + HIIT Core Workout
| Exercises | Activity | Sets |
|---|---|---|
| Treadmill Run | 15-minute | 1 |
| Bicycling | 10-minute | 1 |
| HIIT Core Workout | 15-minute | 1 |
You can use some exercises from this post as well – Full Body Dumbbell Workout For Weight Loss.
Gym Workout Routine for men and Women to Lose Weight and Tone PDF
Women’s Muscle Building Workout Routine at Gym
Female bodies work differently than males; that’s why their workout plan is slightly different from theirs when it comes to gaining muscles.
Limited women work out to build muscle and increase weight. And if you’re one of them, you can follow this women’s muscle-building gym workout routine.
Day 1
| Exercise | Muscles Worked | Reps |
|---|---|---|
| Incline Pushup | Chest | 10 x 2 |
| Bench Press | Chest and Triceps | 12, 10, 8 |
| Incline Dumbbell Press | Chest and Front Delt | 10, 8, 8 |
| Barbell Overhead Press | Shoulder and Triceps | 12, 10, 8 |
| Bent-Arm Lateral Raise | Shoulder | 10, 8, 8 |
| Lat Pulldown | Back and Biceps | 12, 10, 8 |
| Deadlift | Back, Core and Leg | 6, 5, 4 |
Day 2
| Exercise | Muscles Worked | Reps |
|---|---|---|
| Lunges | Lower Body | 10 x 2 |
| Barbell Squat | Lower Body | 10 x 2 |
| Chin-ups | Back and Biceps | 5-10 x 2 |
| Barbell Bent Over Row | Back and Biceps | 12, 10, 8 |
| Incline SIngle-arm Dumbbell Rowing | Back and Rear Delt | 10, 8, 6 |
| Seated Machine Fly | Chest | 12, 10, 8 |
| Bench Dips | Triceps | 10 x 2 |
| Plank | Core | 30-60 sec |
Day 3
| Exercises | Muscles Worked | Reps |
|---|---|---|
| Romanian Deadlift | Lower body, Back | AMRAP x 3 sets |
| Goblet Squat | Lower Body | 10, 8, 6 |
| Barbell Hip Thrust | Hips and Glutes | 10, 8, 6 |
| DB Overhead Press | Shoulder | 10, 8, 6 |
| Face pull | Back and Shoulder | AMRAP x 3 sets |
| Upright Row | Back and Shoulder | AMRAP x 3 sets |
| Narrow Grip Pushup | Chest, Triceps | 10, 8, 6 |
Day 4
| Exercises | Muscles Worked | Reps |
|---|---|---|
| Incline Barbell Bench Press | Chest and Front Delt | 12, 10, 8 |
| Dumbbell pullover | Chest and Back | 10, 8, 6 |
| DB Bent Arm Lateral Raise | Side Deltoid | 10, 8, 8 |
| Triceps Kickback | Triceps | 10, 8, 8 |
| Seated Cable Rowing | Back | 12, 10, 8 |
| Incline Dumbbell Curl | Biceps | 10, 8, 8 |
| Leg Press | Leg | 12, 10, 8 |
Day 5
| Exercises | Muscles Worked | Reps |
|---|---|---|
| Barbell Squat | Quads | 12, 10, 8 |
| Hamstring Curl | Hamstrings | 10, 8, 8 |
| Chin-ups | Biceps and Back | 5-10 x 3 |
| Lat Pulldown | Back and Biceps | 12, 10, 8 |
| T Bar Rowing | Back | 10, 8, 8 |
| DB Bench Press | Chest | 10, 8, 8 |
| Bench Dips | Triceps | 10, 8, 8 |
| Weighed Glute Bridge | Glutes | 12, 10, 8 |
| Plank and side plank | Core | 30-60 sec |
Women’s Muscle Building Gym Workout Routine PDF
Gym Workout Routine for Men to Gain Muscle
Routine Types – Push, Pull, and Legs, Core
- Monday – Push Workout
- Chest, Shoulder, and Triceps (Higher Repetitions)
- Tuesday – Pull Workout
- Back, Biceps, Wrist, Abs and Oblique (High Reps)
- Wednesday – Legs and Glutes
- Quads, Hamstrings, Calves and Glutes
- Thursday – Push Workouts
- Chest, Shoulder, and Triceps (High Load and Fewer Reps)
- Friday – Pull Workouts (High Load and Fewer Reps)
- Back, Biceps, Wrist, Abs and Oblique
- Saturday – Legs (High Load, Fewer Reps)
- Quads, Hamstrings, Calves and Glutes
- Sunday – Rest
Note: Doing higher repetitions with a shorter rest period between sets will help you gain muscular strength.
While performing fewer reps with a heavier load will help you beef up your muscle mass. 3Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men – Medicine in Science and Sports Exercise
You can also save its alternative 7-Day workout plan PDF.
Monday – Push Workout (Higher Repetitions)
| Workout | Targeted Muscles | Reps | Rest |
|---|---|---|---|
| Barbell Flat Bench Press | Chest and Triceps | 16, 12, 10 | 2-min |
| Incline Dumbell Press | Chest and Front Delt | 14, 12, 10 | 2-min |
| Cable Incline Fly | Chest | 12, 10, 10 | 2-min |
| Bar Dips | Chest, Triceps and Shoulder | 6-12 x 3 | 2-min |
| Barbell Overhead Press | Shoulder and Triceps | 12, 10, 10 | 2-min |
| Bent-arm Lateral Raise | Shoulder | 12, 10, 10 | 2-min |
| Barbell Front Raise | Shoulder | 12, 10, 10 | 2-min |
| Skull Crusher | Triceps | 12, 10, 10 | 2-min |
| Overhead Tricep Extension | Triceps | 12, 10, 10 | 2-min |
Tuesday: Pull Workout (High Repetitions)
| Exercise | Targeted Muscles | Reps | Rest |
|---|---|---|---|
| Pull-up | Back and Biceps | 4-10 x 3 | 1-min |
| Lat Pulldown | Back and Biceps | 15, 12, 10 | 2-min |
| Barbell Bent-Over Row | Back and Biceps | 15, 12, 10 | 2-min |
| Incline Seated DB Rowing | Back and Rear Delt | 12, 10, 8 | 2-min |
| Seated Rowing | Back and Biceps | 15, 12, 10 | 2-min |
| Barbell Curl | Biceps | 16, 14, 12 | 2-min |
| DB Alternate Bicep curl | Biceps | 14, 12, 10 | 2-min |
| Preacher Curl | Biceps | 14, 12, 10 | 2-min |
| Palm up Dumbbell Wrist Curl | Wrist and Forearm | 16, 14, 12 | 1-min |
| Reverse Crunches | Core | 10 x 2 | 30-sec |
| Hanging Knee Raise | Core | 10 x 2 | 30-sec |
| Plank | Core | 60-sec | – |
Wednesday – Legs and Glutes – Higher Reps Focus
| Workout | Muscles Build | Reps | Rest |
|---|---|---|---|
| DB Lunges | Quadriceps, Glutes, and Hamstring | 12, 10 | 1-min |
| Barbell Back Squat | Quad | 16, 12, 10 | 2-min |
| Leg Press | Quad | 16, 12, 10 | 2-min |
| Dumbbell Romanian Deadlift | Hamstring, Quad, Glutes | 10, 8, 6 | 1-min |
| DB Leg Curl or Hamstring Curl | Hamstring | 14, 12, 10 | 2-min |
| Weighted Glute Bridge | Glute | 14, 12, 10 | 2-min |
| Calf Raises | Calves | 14, 12, 10 | 1-min |
Thursday – Push Workouts – Heavy Load with Fewer Reps
| Exercise | Muscles | Reps | Rest |
|---|---|---|---|
| Barbell Flat Bench Press | Chest | 10, 8, 6 | 2-3 min |
| Incline DB Bench Press | Chest | 10, 8, 6 | 2-3 min |
| Cable/Machine Fly | Chest | 10, 8, 6 | 1-2 min |
| Skull Crusher | Triceps | 10, 8, 6 | 2-3 min |
| Weighted Bench Dips | Triceps | 10, 8, 6 | 2-3 min |
| Rope Pushdown | Triceps | 10, 8, 6 | 2-3 min |
| DB Overhead Press | Shoulder | 10, 8, 6 | 2-3 min |
| DB Front Raise | Shoulder | 10, 8, 6 | 2-3 min |
| Bent Arm Lateral Raise | Shoulder | 10, 8, 6 | 2-3 min |
| Shoulder Shrug | Shoulder | 10, 8, 6 | 2-3 min |
Friday – Pull Workouts (High Load and Fewer Reps)
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Deadlift | Back and Lower Body | 6, 4, 2 | 2-3 min |
| Lat Pulldown | Back and Biceps | 10, 8, 6 | 1-2 min |
| Seated Cable Rowing | Back and Biceps | 10, 8, 6 | 1-2 min |
| T Rowing | Back and Biceps | 10, 8, 6 | 2-3 min |
| Face Pull | Back and Rear Delt | 10, 8, 6 | 1-2 min |
| Chinups | Biceps and Back | 10, 8, 6 | 1-2 min |
| Preacher Curl | Biceps | 10, 8, 6 | 1-2 min |
| Concentration Curl | Biceps | 10, 8, 6 | 1-2 min |
| Palms up Wrist Curl | Wrist | 8 x 2 | 1-2 min |
| Palms Down Wrist Curl | Wrist | 8 x 2 | 1-2 min |
| Reverse Crunches | Core | 10 x 2 | 30-sec |
| Side Knee Raise | Core | 10 x 2 | 30-sec |
Saturday – Legs (High Load, Fewer Reps)
| Leg and Core Exercises | Muscles Worked | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | Quads | 10, 8, 6 | 2-3 min |
| Barbell Jammer | Lower Body | 10, 8, 6 | 2-3 min |
| Leg Press | Quads | 10, 8, 6 | 2-3 min |
| Leg Extension | Quads | 10, 8, 6 | 2-3 min |
| Hamstring Curl | Hamstring | 10, 8, 6 | 2-3 min |
| Barbell Hip Thrust | Glute, Hip | 10, 8, 6 | 2-3 min |
| Calf Raises | Calves | 12, 10, 8 | 1-2 min |
Gym Workout Routine for Men to Gain Muscle and Strenth PDF
I hope you liked the routines.
You can change or replace any workout you don’t do with the exercise you prefer.
You can incorporate some of the below exercises in the following weeks of training.
- Dumbbell Pullover
- DB Rear Delt Exercises
- Dumbbell Squat Swing
- Clean And Press
- Glute And Hamstring Workout
- Kettlebell Pushups
- Dumbbell Lower Chest Exercises
- Knee Push-Ups
- Weighted Pushup
- Dumbbell Leg Extension
Final Words
Women and men both have a distinct purpose 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. 4 Gender Differences in Exercise Habits and Quality of Life Reports: Assessing the Moderating Effects of Reasons for Exercise – National Institute of Health
Goals may be different 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.
Thus, download one gym workout plan for women and men PDF based on your fitness levels and goal.
References
- 1Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation – Journal of the International Society of Sports Nutrition
- 2
- 3Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men – Medicine in Science and Sports Exercise
- 4Gender Differences in Exercise Habits and Quality of Life Reports: Assessing the Moderating Effects of Reasons for Exercise – National Institute of Health
