16-Week Push Pull Legs Split for Women to Get Toned w/ PDF

I’ve designed a dedicated push-pull-leg (PPL) split for women to build lean mass, strong abs, sculpted legs, and solid glutes. Any female looking for an easy-to-follow and effective PPL routine can try this program for a few months.

What is a Push-Pull-Leg Split?

The Push-Pull-Leg (PPL) is a popular training split that involves performing push, pull, and leg exercises separately.

Push exercises target the pecs, shoulders, and triceps; pull exercises hammer the back, biceps, forearms, and rear delt; and leg exercises reinforce the quads, ham, glutes, and calves.

Here’s a three-day PPL split, for example:

  • Monday – Push Workout
  • Wednesday – Pull Workout
  • Friday – Leg Workout

The PPL split allows you to train every muscle group within three days, which means you can rest, train your abs, or do cardio on the other three days of the week.

Some advanced exercisers can do two PPL workouts per week, making a six-day split, but I don’t recommend women to train that much.

About Women’s PPL Program

Split TypePPL Split
Workout TypeResistance Training
Program Duration16 Weeks
Workouts/Week4 Days a week
Duration/Workout60-75 minutes
Program GoalPhysique Development
Target GenderFemales
Suitable Age Group16-35 Years
Place to Workout atGym


The PPL split for women is different from that for men. A women’s PPL program focuses more on the lower body and abs and helps build strength and definition instead of developing a big and muscular body like men’s.

This program involves all kinds of exercises, from heavy lifts for building strength and isolation exercises for bringing out the definition and improving symmetry to high-intensity exercises to get fast and toned.

It will help you build a curvy backside, strong legs, sculpted abs, and a pleasing physique over time.

16-Week Push Pull Legs Split for Women to Get Strong and Attractive

PPL Routine for Women

Workout Instructions

Weekly Schedule

  • Push Day – Chest, Shoulder, and Triceps
  • Tuesday – OFF
  • Pull Day – Back, Rear Delt, and Biceps
  • Thursday – OFF
  • Leg Day – Thighs and Glutes
  • Core Day – Abs and Obliques
  • Sunday – OFF

Warm-up Before Weight Training

Pick some of the following exercises and do a quick five-minute warm-up before resistance training:

  • Foam Rolling: 3-5 minutes for upper body on Push-Pull Day and 3-5 minutes for lower body on leg day.
  • Dynamic Stretches: To increase blood flow and prepare muscles for weighted exercises, you can do dynamic warm-up exercises according to the muscle group you want to train.
  • Machine: Do bicycling or an incline treadmill walk for a few minutes.
  • Bodyweight Cardio: If you don’t use machines, you can use your body weight to do some cardio exercises to increase your body temperature.
  • Lightweight Resistance Training (Recommended): The best way to warm your muscles is to perform resistance training with lightweight. For example, if you want to hit your shoulders, do a few sets of overhead and lateral raises before working sets. Similarly, if you want to train your quads, do some leg extensions before squats, lunges, and leg presses.

Cardio on Non-Resistance Training Days (Weight Watchers)

You can do high-intensity and zone-2 cardio on your rest days to speed up fat loss. However, if you want to put on mass and gain weight, I suggest focusing only on resistance training.

Push Pull Workout for Women

Push Day – Chest, Shoulder, and Triceps

ExerciseSets and RepsTarget Muscle
Seated Pec Deck Fly3 x 15Chest
Incline DB Bench Press3 x 12Chest
Seated Overhead Press3 x 12Shoulder
Lateral Delt Raises3 x 10Shoulder
OH Triceps Extension3 x 15Triceps
Triceps Press Down3 x15Triceps

Pull Day – Back, Rear Delt, and Biceps

ExerciseSets and RepsTarget Muscle
Lat Pulldown3 x 15Back
Seated Cable Rowing3 x 15Back
One-arm DB Row3 x 10/sideBack
Seated Rear Delt Fly3 x 12Rear Delt
Chest- Supported Row3 x 12Rear Delt
Concentration Curl3 x 10/armBiceps

Leg Day – Thighs and Glutes

ExerciseSets and RepsTarget Muscle
DB Goblet Squat3 x 15Quads
Walking DB Lunges3 x 10/legLegs
Seated Leg Press3 x 15Quads
DB Romanian Deadlift3 x 8-10Hamstrings
Machine Leg Curl3 x 15Hamstrings
Dumbbell Frog Pump3 x 15Glutes
Glute Kickback3 x 10/sideGlutes

Core Day – Abs and Obliques

ExerciseActivityTarget Muscle
High Knee Taps15-sec x 3 setsLower Abs
Kneeling Cable Crunches20 reps x 3 setsUpper Abs
Low-to-High Cable Chop10 reps/side x 3Obliques
Mountain Climber15-sec x 3 setsEntire Core
Reverse Crunches15 reps x 3 setsLower Abs
Plank1-minute x 3 setsEntire Core
Females PPL Strength Training Split

Monday – Push Workout

ExerciseSets and RepsTarget Muscle
Kneeling Push-up3 x 10-12Chest
Dumbbell Bridge Press3 x 12-15Chest
Flat DB Bench Press3 x 12-15Chest
Single-arm Landmine Press3 x 10/armShoulder
Single-arm Lateral Raises3 x 10/armShoulder
Bench Dips3 x 12-15Triceps

Wednesday – Pull Workout

ExerciseSets and RepsTarget Muscle
Chin-ups3 x 5-10Biceps
Standing Lat Pullover3 x 10-15Back
Close Grip T-Bar Row3 x 12-15Back
Close Grip Pull-down3 x 12-15Back
Inverted Row3 x 10-15Rear Delt
Kettlebell Swings3 x 15-20Full-Body

Friday – Leg Workout

ExerciseSets and RepsTarget Muscle
Dumbbell Pop Squat3 x 10-12Lower Body
Reverse Lunges3 x 10/legLower Body
Step-up3 x 10/legLower Body
Leg Curl3 x 12-15Hamstrings
Hip Thrust3 x 12-15Glutes
Cable Hip Abduction3 x 12/legAdductors
Calf Raises3 x 15-20Calves

Saturday

ExerciseActivityTarget Muscle
High Knee Taps15-sec x 3 setsLower Abs
Hanging Knee Raises10 reps x 3 setsLower Abs
High-to-Low Cable Chop10 reps/side x 3Obliques
Flutter Kicks15-sec x 3 setsLower Abs
Bicycle Crunches12 reps x 3 setsObliques
Side Plank 20-sec/side x 2Obliques

Monday – Push Workout

ExerciseSets and RepsTarget Muscle
Incline Push-up3 x 10-12Chest
Machine Chest Fly3 x 12-15Chest
Flat DB Bench Press3 x 12-15Chest
Seated IYT Raises3 x 6-8Shoulder
Triceps Pressdown3 x 10/armTriceps
1-arm OH Triceps Extension3 x 10/armTriceps

Wednesday – Pull Workout

ExerciseSets and RepsTarget Muscle
Barbell/DB Hang Clean3 x 8-10Full-body
Front Lat Pulldown3 x 12-15Back
Seated Cable Rowing3 x 12-15Back
One-arm DB Row3 x 10/armBack
Chest-Supported Row3 x 12-15Upper Back
Preacher Curl3 x 12-15Biceps

Friday – Leg Workout

ExerciseSets and RepsTarget Muscle
Plie Squat3 x 10-12Adductors
Lateral Lunges3 x 10/legAdductors
Leg Extension3 x 15-20Quads
Hamstring March3 x 30-secHamstrings
Hip Thrust3 x 12-15Glutes
Cable Pull Through3 x 10-12Glutes
Long Leg Marching3 x 10/legGlutes

Saturday

ExerciseActivityTarget Muscle
Mountain Climber15-sec x 3 setsLower Abs
Hanging Knee Raises10 reps x 3 setsLower Abs
Seated Knee Tucks20 reps x 3 setsLower Abs
Plank DB Drag10 per side x 3Entire Abs
Russian Twist15-sec x 3 setsObliques
Flutter Kicks15-sec x 3 setsLower Abs

Monday – Push Workout

ExerciseSets and RepsTarget Muscle
Incline Barbell Chest Press3 x 12-15Chest
Decline Cable Chest Fly3 x 10-11Chest
Seated Overhead Press3 x 12-15Shoulder
Seated Lateral Raises3 x 10-12Shoulder
Triceps Pressdown3 x 10-15Triceps
Bench Dips3 x 10-15Triceps

Wednesday – Pull Workout

ExerciseSets and RepsTarget Muscle
Kettlebell Swings3 x 20Full-body
Deadlift Off Blocks3 x 8-10Back
Seated Cable Rowing3 x 12-15Back
Lat Pulldown3 x 12-15Back
Reverse Pec Deck Fly3 x 10-12Rear Delt
Preacher Curl3 x 5-10Biceps

Friday – Leg Workout

ExerciseSets and RepsTarget Muscle
Leg Curl3 x 10-12Hamstrings
Single-leg Deadlift3 x 10/legHamstrings
Step-up3 x 30-secLower Body
Hip Thrust3 x 12-15Glutes
Glute Kickback3 x 10-12Glutes
Seated Calf Raises3 x 10/legCalves
Donkey Calf Raises3 x 12-15Calves

Saturday

ExerciseActivityTarget Muscle
Pallof press10-12 reps x 3 setsTotal Core
Side Plank Hip Dips10 per side x 3 setsObliques
Landmine Oblique Twist10 per side x 3 setsObliques
Alternate Heel Tap10 per side x 3 setsObliques
Side Oblique Crunch10 per side x 3 setsObliques
Back Supported Leg Raises10 reps x 3 setsLower Abs

Wrapping It Up

Push-Pull-Leg (PPL) is a famous strength training split that involves splitting workouts into three days: push day, pull day, and leg day, allowing you to train every muscle group throughout the body effectively.

The PPL split for women is different from that for men. A women’s PPL program focuses more on the lower body and abs and bringing out the best shape instead of building a beefy body like men’s.

Keeping women’s fitness goals in mind, I’ve designed the above workout plan so any female looking to gain lean mass, build an athletic physique, and increase strength can use that routine.

It may not suit everyone, as everyone has different shapes and fitness levels, but a little tweak can make this routine functional for you.

Along with resistance training, I recommend focusing equally on nutrition and sleep so your gym efforts will show in your physical strength and appearance.

Download The Program PDF

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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