A well-designed workout program is necessary when it comes to training in an organized manner and achieving a specific fitness goal.
To help you enhance your overall fitness, I’ve shared three different gym workout routines for women and men (with PDF) in this article.
The first program is both for men and women who want to lose weight and build muscle at the same time.
And the second gym workout plan is for females who want to strengthen and tone their muscles and improve their shape.
The third workout routine is primarily for men wanting to increase strength and size.
Depending on your fitness level, you can download one of the routines to reach your fitness goal.
Before going forward, let’s take a look at the summary of this workout plan.
Program Summary
Workout routines you’ll see in this program:
- Gym Workout Plan for Men and Women to Lose Weight and Build Muscle
- Women’s Muscle Building Gym Workout Routine
- Gym Workout Routine for Men to Gain Muscle
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.
- Types of Workout Routine – Push, Pull, and Legs (PPL) for Men and Full-Body for Women.
- Suggested Time for Visible Results – Six Months
- Target Gender: Male and Female
- Ideal Rest Time Between Sets – Less than 60 seconds for bodyweight exercises and between 1 to 3 minutes for resistance exercises.
Gym Workout Plan for Men and Women to Lose Weight and Tone Muscle
- Monday: Treadmill Run + Weight Training + Core Workout
- Tuesday: Cross Trainer + Weight Training + Bicycling
- Wednesday: Treadmill Run + Weight Training + Core Workout
- Thursday: Rest
- Friday: Cardio + Weight Training + Bicycling
- Saturday: Treadmill Run + Bicycling + Core Workout
- Sunday: Rest
Monday: Treadmill Run, Weight Training, and Core Workout
| Exercises | Activity | Rest | Sets |
|---|---|---|---|
| Treadmill Run | 15-minute | 3-min | 1 |
| Incline Chest Machine Press | 10-12 reps | 1-2 min | 3 |
| Pec Deck Fly | 10-12 reps | 1-2 min | 3 |
| Seated Arnold Press | 8-10 reps | 2-3 min | 3 |
| Lateral DB Raises | 10-12 reps | 1-2 min | 3 |
| Triset Ab Workout | 15-minute | – | 1 |
Tuesday: Cross Trainer + Weight Training + Bicycling
| Exercises | Activity | Rest | Sets |
|---|---|---|---|
| Cross Trainer | 10-minute | 2-min | 1 |
| Dumbbell Front Squat | 10-12 | 1-2 min | 3 |
| Front Lat Pulldown | 10-12 | 1-2 min | 3 |
| Seated Cable Rowing | 10-12 | 1-2 min | 3 |
| One-arm Dumbbell Row | 8-10 | 1-2 min | 3 |
| Bicycling | 10-minute | – | 1 |
Wednesday: Treadmill Run + Weight Training + Core Workout
| Exercises | Activity | Rest | Sets |
|---|---|---|---|
| Treadmill Run | 10-minute | – | 1 |
| Barbell Jammers | 8-10 | 2-3 min | 3 |
| Front Lat Pulldown | 12-15 | 1-2 min | 3 |
| Seated Cable Rowing | 12-15 | 1-2 min | 3 |
| Dumbbell Pullover | 10-12 | 1-2 min | 3 |
| Triset Core Workout | 20-minute | – | 1 |
Friday: Weight Training + Cardio
| Exercises | Activity | Rest | Sets |
|---|---|---|---|
| Treadmill | 5-minute | 2-min | 1 |
| Bicycling | 5-minute | 2-min | 1 |
| Barbell Squat | 10 reps | 2-3 min | 3 |
| Bench Press | 10 reps | 2-3 min | 3 |
| Overhead Press | 10 reps | 2-3 min | 3 |
| Bodyweight HIIT | 20-minute | – | 1 |
Saturday: Cardio + Weight Training + Core Workout
| Exercises | Activity | Sets |
|---|---|---|
| Treadmill Run | 5-min | 1 |
| Bicycling | 5-min | 1 |
| Rope Pushdown | 15 reps | 3 |
| Bench Dips | 15 reps | 3 |
| Dumbbell Curl | 15 reps | 3 |
| Weighted Abs Workout | 30-min | 1 |
Download The Program 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 strengthening and toning 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.
Schedule:
- Monday – Chest, Shoulder, and Triceps
- Tuesday – Back, Shoulder, and Biceps
- Wednesday – Legs and Abs
- Friday – Back, Shoulder, and Chest
- Saturday – Lower Body and Abs
Monday – Chest, Shoulder, and Triceps
| Exercise | Muscles Worked | Reps |
|---|---|---|
| Incline Pushup | Chest | 10 x 2 |
| Flat 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 |
Tuesday – Back, Shoulder, and Biceps
| Exercise | Muscles Worked | Reps |
|---|---|---|
| Front Lat Pulldown | Back | 15 x 3 |
| Seated Cable Row | Back | 15 x 3 |
| One-arm Dumbbell Row | Back | 10 x 3 |
| Rear Delt Dumbbell Raises | Posterior Delt | 10 x 3 |
| Chin-ups | Biceps | 5 x 3 |
| Incline Dumbbell Curl | Biceps | 10 x 3 |
Wednesday – Legs and Abs
| Exercises | Muscles Worked | Reps |
|---|---|---|
| Dumbbell Front Squat | Quadriceps | 15 x 3 |
| DB Front Lunges | Lower body | 10 x 3 |
| DB Romanian Deadlift | Hamstrings | 8 x 3 |
| Leg Curl | Hamstrings | 15 x 3 |
| 10-min Ab Workout | Core | – |
Friday – Back, Shoulder, and Chest
| Exercises | Muscles Worked | Reps |
|---|---|---|
| Bent-over Barbell Row | Back | 12 x 3 |
| Incline DB IYT Raises | Back and Shoulder | 8 x 3 |
| Incline DB Bench Press | Chest | 12 x 3 |
| Pec Deck Fly | Chest | 12 x 3 |
| Bench Dips | Triceps | 12 x 3 |
Saturday – Lower Body and Abs
| Exercises | Muscles Worked | Reps |
|---|---|---|
| Leg Press | Quads | 15 x 3 |
| Hip Thrust | Hamstrings | 12 x 4 |
| Standing Calf Raises | Biceps and Back | 20 x 3 |
| 20-min HIIT Ab Workout | Core | – |
Download 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
- Tuesday – Pull Workout
- Back, Biceps, Wrist, Abs, and Oblique
- Wednesday – Legs and Glutes
- Quads, Hamstrings, Calves, and Glutes
- Thursday – Push Workouts
- Chest, Shoulder, and Triceps
- Friday – Pull Workouts
- Back, Biceps, Wrist, Abs, and Oblique
- Saturday – Legs
- Quads, Hamstrings, Calves, and Glutes
- Sunday – Rest
This program is divided into two parts.
You’ll focus on high repetitions (10 to 20) during the first three days and lifting big during the last three sessions.
A combination of high reps (with light weights) and fewer reps (with heavy loads) will enhance your strength and increase mass.
Monday – Push Workout (Higher Repetitions)
| Workout | Muscle Worked | Reps | Rest |
|---|---|---|---|
| Barbell Flat Bench Press | Chest | 16, 12, 10 | 2-min |
| Incline Dumbbell Press | Ches | 14, 12, 10 | 2-min |
| Machine Chest Fly | Chest | 12, 10, 10 | 2-min |
| DB Overhead Press | Shoulder | 12, 10, 10 | 2-min |
| Lateral Dumbbell Raise | Shoulder | 12, 10, 10 | 2-min |
| Rope Pushdown | Triceps | 12, 10, 10 | 2-min |
Tuesday: Pull Workout (High Repetitions)
| Exercise | Targeted Muscle | Reps | Rest |
|---|---|---|---|
| V-Grip Lat Pulldown | Back | 15, 12, 10 | 2-min |
| Barbell Bent-Over Row | Back | 15, 12, 10 | 2-min |
| Seated Rowing | Back | 15, 12, 10 | 2-min |
| Barbell Curl | Biceps | 16, 14, 12 | 2-min |
| Alternate Bicep curl | Biceps | 14, 12, 10 | 2-min |
| Preacher Curl | Biceps | 14, 12, 10 | 2-min |
Wednesday – Legs and Glutes – Higher Reps Focus
| Workout | Muscles Build | Reps | Rest |
|---|---|---|---|
| Dumbbell Lunges | Lower Body | 12 and 10 | 1-min |
| Barbell Back Squat | Legs | 16, 12, 10 | 2-min |
| DB Romanian Deadlift | Hamstring | 10, 8, 6 | 1-min |
| DB Leg Curl | Hamstring | 14, 12, 10 | 2-min |
| Hip Thrust | 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 |
| Weighted Dips | Chest and Triceps | 10, 8, 6 | 2-3 min |
| Weighted Pushups | Chest and Triceps | 10, 8, 6 | 2-3 min |
| Barbell Overhead Press | Shoulder | 10, 8, 6 | 2-3 min |
| Lean Away Cable Lateral Raises | Shoulder | 10, 8, 6 | 2-3 min |
Friday – Pull Workouts (High Load and Fewer Reps)
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Deadlift | Integrated Full Body | 6, 4, 2 | 2-3 min |
| Lat Pulldown | Back and Biceps | 10, 8, 6 | 1-2 min |
| T-Bar Rowing | Back and Biceps | 10, 8, 6 | 2-3 min |
| Preacher Curl | Biceps | 10, 8, 6 | 1-2 min |
| Hammer Curl | Biceps | 10, 8, 6 | 1-2 min |
| Barbell Shrugs | Traps | 10, 8, 6 | 2-3 min |
Saturday – Legs (High Load, Fewer Reps)
| Leg and Core Exercises | Muscles Worked | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | Quads | 10, 8, 6, 4 | 2-3 min |
| Leg Press | Quads | 10, 8, 6, 4 | 2-3 min |
| Barbell Hip Thrust | Glute, Hip | 10, 8, 6, 4 | 2-3 min |
| Calf Raises | Calves | 12, 10, 8, 6 | 1-2 min |
Gym Workout Routine for Men to Gain Muscle and Strength 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.
Final Words
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 one of the above gym workout routines depending on your fitness goal.
However, exercise is only a part of a healthy lifestyle. You should also focus on diet and quality sleep, keep yourself hydrated, and meditate to live a sound lifestyle.
References
- 1Gender Differences in Exercise Habits and Quality of Life Reports: Assessing the Moderating Effects of Reasons for Exercise – National Institute of Health
