Gym Workout Plan For Women and Men with PDF

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.

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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

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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

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Women’s Muscle Building Gym Workout Routine PDF

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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

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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.

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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

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Gym Workout Routine for Men to Gain Muscle and Strenth PDF

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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.

1. Dumbbell Pullover
2. DB Rear Delt Exercises
3. Dumbbell Squat Swing
4. Clean And Press
5. Glute And Hamstring Workout
6. Kettlebell Pushups
7. Dumbbell Lower Chest Exercises
8. Knee Push-Ups
9. Weighted Pushup
10. Dumbbell Leg Extension

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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.

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References

• 1
  Evidence-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
• 3
  Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men – Medicine in Science and Sports Exercise
• 4
  Gender Differences in Exercise Habits and Quality of Life Reports: Assessing the Moderating Effects of Reasons for Exercise – National Institute of Health