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.


Gym Workout Plan for men and Women to Lose Weight and Tone with PDF

gym workout plan for women to lose weight and tone
gym workout men and women

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

ExercisesActivity DurationRestSets
Treadmill Run15-minuteSee How-to1
Barbell Lunges8-10 reps1-2 Minute3
Romanian Deadlift6-8 reps1-2 Minute3
Barbell T Rowing8-10 reps1-2 Minute3
Barbell Hip Thrust8-10 reps1-2 Minute3
HIIT Core Workout15-minute1
men’s and women’s gym workout plan

Tuesday: Cross Trainer/Jumping Rope + Bicycling + Weight Training

Exercises Activity/RepsRestSets
Burpees10 Reps60 seconds2
Cross Trainer or
Jumping Rope
10-minute1
Bicycling10-minute1
Bench Press8-101-2 minute3
Seated Machine Fly8-101-2 minute3
Seated Dumbbell Rowing8-101-2 minute3
Barbell Bent Over8-101-2 minute3
Glute Bridge8-101-2 minute3
gym workout plan for women and men to lose weight and tone muscle

Wednesday: Treadmill Run + Weight Training + Core Workout

ExercisesActivity/RepsRestSets
Treadmill Run15-minute1
Barbell Jammers8-101-2 Minute3
Lat Pulldown6-81-2 Minute3
Seated Rowing8-101-2 Minute3
Dumbbell Pullover8-101-2 Minute3
HIIT Core Workout15-minute1
gym routine for women and men

Friday: HIIT Cardio + Bicycling + Weight Training

ExercisesHigh Intense
Activity
RestSets
High Knees30 seconds30 Seconds2
Jumping Jacks30 seconds30 Seconds2
Mountain Climbing30 seconds30 seconds2
BurpeesTen reps60 seconds2
CrunchesTen reps30 seconds2
Leg RaisesTen reps30 seconds2
Reverse Crunches1030 seconds2
Bicycling15 minutesHow to1
Barbell Squat1060 seconds3
Bench Press1060 seconds3
Overhead Press1060 seconds3
Barbell Bent Over Row1060 seconds3
weight loss workout plan for women and men

Saturday: Treadmill Run + Bicycling + HIIT Core Workout

ExercisesActivitySets
Treadmill Run15-minute1
Bicycling10-minute1
HIIT Core Workout15-minute1

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

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

ExerciseMuscles WorkedReps
Incline PushupChest10 x 2
Bench PressChest and Triceps12, 10, 8
Incline Dumbbell PressChest and Front Delt10, 8, 8
Barbell Overhead PressShoulder and Triceps12, 10, 8
Bent-Arm Lateral RaiseShoulder10, 8, 8
Lat PulldownBack and Biceps12, 10, 8
DeadliftBack, Core and Leg6, 5, 4
gym workout plans for women

Day 2

ExerciseMuscles WorkedReps
LungesLower Body10 x 2
Barbell SquatLower Body10 x 2
Chin-upsBack and Biceps5-10 x 2
Barbell Bent Over RowBack and Biceps12, 10, 8
Incline SIngle-arm
Dumbbell Rowing
Back and Rear Delt10, 8, 6
Seated Machine FlyChest12, 10, 8
Bench DipsTriceps10 x 2
PlankCore30-60 sec
weight lifting routine for women

Day 3

ExercisesMuscles WorkedReps
Romanian DeadliftLower body, BackAMRAP x 3 sets
Goblet SquatLower Body10, 8, 6
Barbell Hip ThrustHips and Glutes10, 8, 6
DB Overhead PressShoulder10, 8, 6
Face pullBack and ShoulderAMRAP x 3 sets
Upright RowBack and ShoulderAMRAP x 3 sets
Narrow Grip PushupChest, Triceps10, 8, 6
best women’s workout program

Day 4

ExercisesMuscles WorkedReps
Incline Barbell Bench PressChest and Front Delt12, 10, 8
Dumbbell pulloverChest and Back10, 8, 6
DB Bent Arm Lateral RaiseSide Deltoid10, 8, 8
Triceps KickbackTriceps10, 8, 8
Seated Cable RowingBack12, 10, 8
Incline Dumbbell CurlBiceps10, 8, 8
Leg PressLeg12, 10, 8
gym workout plan for beginners female

Day 5

ExercisesMuscles WorkedReps
Barbell SquatQuads12, 10, 8
Hamstring CurlHamstrings10, 8, 8
Chin-upsBiceps and Back5-10 x 3
Lat PulldownBack and Biceps12, 10, 8
T Bar RowingBack10, 8, 8
DB Bench PressChest10, 8, 8
Bench DipsTriceps10, 8, 8
Weighed Glute BridgeGlutes12, 10, 8
Plank and side plankCore30-60 sec
Beginner gym workout female

Women’s Muscle Building Gym Workout Routine PDF


Gym Workout Routine for Men to Gain Muscle

Gym Workout Routine for Men to Gain Muscle
Gym Workout Men

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)

WorkoutTargeted
Muscles
RepsRest
Barbell Flat Bench PressChest and Triceps16, 12, 102-min
Incline Dumbell PressChest and Front Delt14, 12, 102-min
Cable Incline FlyChest12, 10, 102-min
Bar DipsChest, Triceps and
Shoulder
6-12 x 32-min
Barbell Overhead PressShoulder and Triceps12, 10, 102-min
Bent-arm Lateral RaiseShoulder12, 10, 102-min
Barbell Front RaiseShoulder12, 10, 102-min
Skull CrusherTriceps12, 10, 102-min
Overhead Tricep ExtensionTriceps12, 10, 102-min

Tuesday: Pull Workout (High Repetitions)

Exercise Targeted
Muscles
RepsRest
Pull-upBack and Biceps4-10 x 31-min
Lat PulldownBack and Biceps15, 12, 102-min
Barbell Bent-Over RowBack and Biceps15, 12, 102-min
Incline Seated DB RowingBack and Rear Delt12, 10, 82-min
Seated RowingBack and Biceps15, 12, 102-min
Barbell CurlBiceps16, 14, 122-min
DB Alternate Bicep curlBiceps14, 12, 102-min
Preacher CurlBiceps14, 12, 102-min
Palm up Dumbbell Wrist CurlWrist and Forearm16, 14, 121-min
Reverse CrunchesCore10 x 230-sec
Hanging Knee RaiseCore10 x 230-sec
PlankCore60-sec

Wednesday – Legs and Glutes – Higher Reps Focus

WorkoutMuscles BuildRepsRest
DB LungesQuadriceps, Glutes,
and Hamstring
12, 101-min
Barbell Back SquatQuad16, 12, 102-min
Leg PressQuad16, 12, 102-min
Dumbbell Romanian DeadliftHamstring, Quad, Glutes10, 8, 61-min
DB Leg Curl or
Hamstring Curl
Hamstring14, 12, 102-min
Weighted Glute BridgeGlute14, 12, 102-min
Calf RaisesCalves14, 12, 101-min

Thursday – Push Workouts – Heavy Load with Fewer Reps

ExerciseMusclesRepsRest
Barbell Flat Bench PressChest10, 8, 62-3 min
Incline DB Bench PressChest10, 8, 62-3 min
Cable/Machine FlyChest10, 8, 61-2 min
Skull CrusherTriceps10, 8, 62-3 min
Weighted Bench DipsTriceps10, 8, 62-3 min
Rope PushdownTriceps10, 8, 62-3 min
DB Overhead PressShoulder10, 8, 62-3 min
DB Front RaiseShoulder10, 8, 62-3 min
Bent Arm Lateral RaiseShoulder10, 8, 62-3 min
Shoulder ShrugShoulder10, 8, 62-3 min

Friday – Pull Workouts (High Load and Fewer Reps)

ExercisesMusclesRepsRest
DeadliftBack and
Lower Body
6, 4, 22-3 min
Lat PulldownBack and Biceps10, 8, 61-2 min
Seated Cable RowingBack and Biceps10, 8, 61-2 min
T RowingBack and Biceps10, 8, 62-3 min
Face PullBack and Rear Delt10, 8, 61-2 min
ChinupsBiceps and Back10, 8, 61-2 min
Preacher CurlBiceps10, 8, 61-2 min
Concentration CurlBiceps10, 8, 61-2 min
Palms up Wrist CurlWrist8 x 21-2 min
Palms Down Wrist CurlWrist8 x 21-2 min
Reverse CrunchesCore10 x 230-sec
Side Knee RaiseCore10 x 230-sec

Saturday – Legs (High Load, Fewer Reps)

Leg and Core ExercisesMuscles WorkedRepsRest
Barbell Back SquatQuads10, 8, 62-3 min
Barbell JammerLower Body10, 8, 62-3 min
Leg PressQuads10, 8, 62-3 min
Leg ExtensionQuads10, 8, 62-3 min
Hamstring CurlHamstring10, 8, 62-3 min
Barbell Hip ThrustGlute, Hip10, 8, 62-3 min
Calf RaisesCalves12, 10, 81-2 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.

  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

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

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