16-Week Push Pull Legs Split for Women to Get Toned w/ PDF
Murshid Akram
Published:
Last Updated: April 29, 2024
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.
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 exercisesreinforce 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 Type
PPL Split
Workout Type
Resistance Training
Program Duration
16 Weeks
Workouts/Week
4 Days a week
Duration/Workout
60-75 minutes
Program Goal
Physique Development
Target Gender
Females
Suitable Age Group
16-35 Years
Place to Workout at
Gym
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
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.
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-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.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.
