I’ve designed a complete 12-week upper-lower split routine for women. This program involves performing weight training 4 times weekly for the first four weeks and 5 times in the next eight weeks, with one extra session for cardio.
This program will help you build strength and lean mass, improve endurance, and enhance your physical appearance.
So, whether you want to lose weight or pack on muscle, follow this simple yet effective exercise plan to achieve a better shape and fitness.
Program Summary
| Split Type | Upper-Lower Split |
| Workout Type | Resistance Strength Training |
| Target Gender | Females |
| Sessions per Week | 5-6 |
| Duration per Session | 75-90 minutes |
| Workout Goal | Build Strength, Lean Mass, and Aesthetics |
| Program Duration | 12 weeks |
Ultimate 12-Week Upper/Lower Split Workout Routine for Women
Start your sessions with the following warm-up, then move to the main workout:
- Upper Body Warm-up
- Shoulder Pass Through: 2-3 sets of 15-20 reps
- Banded Pull Apart: 2-3 sets of 15-20 reps
- World’s Greatest Stretch: 1 set of 10 reps on each side
- Standing Bodyweight IYT Raises: 2 sets of 6-8 reps
- Inverted Rows: 2 sets of 10-20 reps
- Pul-ups: 2 sets of 10-20 reps
- Lower Body Warm-up
- Leg Swings: 2 sets of 10-15 swings per side
- Hamstrings Stretch: 2-3 sets of 5-second stretch on each side
- Single-leg Deadlifts: 1-2 sets of 6-8 reps per leg
- Lateral Squats: 1-2 sets of 10-12 reps per leg
- Reverse Lunges to Knee Drive: 2 sets of 10-12 reps per leg
- Bodyweight Deep Squats: 2 sets of 15-20 reps
Helpful Resources:
- 14 Best Resistance Band Warm-up Exercises
- 20 Best Dynamic Warm-Up Exercises
- Ultimate List of Dumbbell Exercises
- Barbell Exercises List By Muscle Group
Weeks 1-4
- Day 1: Upper Body
- Day 2: Lower Body (Quads & Glutes)
- Day 3: Active Recovery (Low Impact Cardio)
- Day 4: Upper Body
- Day 5: Lower Body (Hamstrings & Glutes)
- Day 6: Active Recovery (LISS Cardio)
- Day 7: Full Day OFF
Day 1: Upper Body
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| Pull-Ups (Assisted) | 3 | 8-12 | Back |
| DB Shoulder Press | 3 | 12-15 | Shoulder |
| Seated Pec Fly | 3 | 15-20 | Chest |
| Lat Pulldowns | 3 | 15-20 | Back |
| Bench Dips | 3 | 15-20 | Triceps |
| Cable Curls | 3 | 12-15 | Biceps |
| Captain’s Chair Knee Raises | 3 | 10-15 | Abdominals |
Additional Instructions:
- Use a band or machine to do assisted pull-ups.
- Sit on the edge of a bench with your back resting against it to perform the shoulder presses.
- Use a medium-width and overhand grip for pulldowns.
- Grab an EZ or straight bar for cable curls.
Day 2: Lower Body (Quads & Glutes)
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| Dumbbell Goblet Squats | 3 | 15-20 | Quads |
| Reverse Dumbbell Lunges | 3 | 10 per leg | Quads |
| Leg Extensions | 4 | 15-20 | Quads |
| Cable Glute Kickback | 3 | 10 per side | Glutes |
| Cable Pull Through | 3 | 10-15 | Glutes |
| Long Lever Bridge Marching | 3 | 12-15 | Glutes |
Day 3: Active Recovery (Low Impact Cardio)
Perform any activity that burns some calories, such as brisk walking, bicycling at a slow pace, or stretching.
Day 4: Upper Body
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| Bar Dips (Assisted) | 3 | 8-12 | Triceps |
| Incline Hammer Strength Press | 3 | 12-15 | Chest |
| High to Low Cable Fly | 3 | 15-20 | Chest |
| Seated Cable Rows | 3 | 15-20 | Back |
| Lateral Cable Raises | 3 | 10/side | Shoulders |
| Rear Delt Fly on Machine | 3 | 15-20 | Rear Delts |
| Plank & Side Plank (Superset) | 3 | – | Core |
Additional Instructions:
- Hold for 45 seconds to 60 seconds during front plank, followed by a 20-30 second hold on each side during the side plank. Repeat three times.
- Use dumbbells for lateral raises if the cable machine is occupied.
Day 5: Lower Body (Hamstrings & Glutes)
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| DB Romanian Deadlift | 3 | 10-12 | Hamstrings |
| Lying Leg Curls | 4 | 15-20 | Hamstrings |
| Glute-Ham Raise or Low Back Extension | 4 | 12-15 | Posterior Chain |
| Hip Thrusts | 4 | 12-15 | Glutes |
| Seated Hip Adduction + Abduction (superset) | 3 | 12-15 | Glutes & Inner Thighs |
Additional Instructions:
- Use a barbell for Romanian Deadlifts if you’re experienced and can do it with the correct form.
- Take no rest between hip abduction and adduction. Keep doing them one after another till you complete all sets and reps.
Day 6: Active Recovery (LISS Cardio)
Hit the gym if possible and perform low-intensity steady-state cardio, such as a 20-minute treadmill walk and 10 minutes on a stationary bike.
Weeks 5-8
- Day 1: Chest and Shoulders
- Day 2: Quads, Glutes, and Calves
- Day 3: Low Impact Cardio
- Day 4: Back and Shoulders
- Day 5: Hamstrings & Glutes
- Day 6: Arms and Abdominals
- Day 7: Full Day OFF
Day 1: Chest and Shoulders
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| Incline Smith Bench Press | 3 | 8-12 | Chest |
| Flat DB Bench Press | 3 | 12-15 | Chest |
| Seated Pec Machine Fly | 3 | 15-20 | Chest |
| Side Delt Cable Raises | 4 | 15/side | Shoulders |
| Alternating Front Raises | 3 | 10/side | Shoulders |
| Push-ups on Knees | 3 | 10-20 | Chest |
Day 2: Quads, Glutes, and Calves
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| Back or Hack Squats | 3 | 12-15 | Quads |
| Sumo Squats | 3 | 15-20 | Quads |
| Step-up | 3 | 15-20 | Quads & Glutes |
| Bulgarian Split Squats | 4 | 15/side | Quads & Glutes |
| Frog Pump | 3 | 10/side | Glutes |
| Standing Calf Raises | 3 | 12-20 | Calves |
Day 3: Low Impact Cardio
| Exercise | Duration | Rest |
|---|---|---|
| Brisk Walking on a Treadmill | 15-20 minutes | 3-minute |
| Elliptical Cross Trainer | 5-10 minutes | 2-minute |
| Rowing Machine | 5-10 minutes | 2-minute |
Day 4: Back and Shoulders
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| Assisted Pull-ups | 3 | 8-12 | Back |
| Seated Overhead Press | 3 | 12-15 | Front Delts |
| Overhand Grip Pulldown | 3 | 12-15 | Back |
| Close-Grip Lat Pulldown | 2 | 12-15 | Back |
| Seated Machine or Cable Row | 3 | 12-15 | Back |
| Chest Supported or T-bar Row | 3 | 12-15 | Back |
| Reverse Pec Deck Fly | 3 | 15-20 | Rear Delts |
Day 5: Hamstrings & Glutes
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| DB Romanian Deadlift | 3 | 10-12 | Hamstrings |
| Lying Leg Curls | 4 | 15-20 | Hamstrings |
| Glute-Ham Raise or Low Back Extension | 4 | 12-15 | Posterior Chain |
| Hip Thrusts | 4 | 12-15 | Glutes |
| Seated Hip Adduction + Abduction (superset) | 3 | 12-15 | Glutes & Inner Thighs |
Day 6: Arms & Abdominals
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| Straight Bar Pushdowns | 3 | 15-20 | Triceps |
| Overhead Cable Triceps Extensions | 3 | 15-20 | Triceps |
| Incline Dumbbell French Press | 3 | 12-15 | Triceps |
| Concentration Curls | 3 | 12/arm | Biceps |
| Cable Curls (EZ or Straight Bar) | 3 | 12-15 | Biceps |
| Cable Hammer Curls | 3 | 12-15 | Biceps |
| Kneeling Cable Crunches | 3 | 15-20 | Abdominals |
| Cable High to Low Woodchop | 3 | 15/side | Obliques |
| Captain’s Chair Leg Raises/Hanging Knee Raises | 3 | 10-15 | Abdominals |
Weeks 9-12
- Day 1: Chest, Triceps, & Abs (Upper Body)
- Day 2: Quads, Glutes, and Calves (Lower Body)
- Day 3: Back, Biceps, & Abs (Upper Body)
- Day 4: Low Impact Cardio (Full Body)
- Day 5: Hamstrings & Glutes (Lower Body)
- Day 6: Shoulders and Abs (Upper Body)
- Day 7: Full Day OFF
Day 1: Chest, Triceps, & Abs (Upper Body)
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| Incline Smith Bench Press | 3 | 8-12 | Chest |
| Flat DB Bench Press | 3 | 12-15 | Chest |
| Seated Pec Machine Fly | 3 | 15-20 | Chest |
| Assisted Dips | 3 | 10-12 | Triceps |
| Triceps Pushdown | 3 | 15-20 | Triceps |
| Overhead Triceps Extensions | 3 | 15-20 | Triceps |
| Kneeling Cable Crunches | 3 | 15-20 | Abs |
Day 2: Quads, Glutes, and Calves (Lower Body)
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| Back or Hack Squats | 3 | 12-15 | Legs |
| Smith Machine Reverse Lunges | 3 | 10/side | Legs |
| Leg Extensions | 3 | 15-20 | Quads |
| Leg Press | 3 | 15-20 | Quads |
| Dumbbell Frog Press | 4 | 10-12 | Glutes |
| Standing Calf Raises | 3 | 12-20 | Calves |
Day 3: Back, Biceps, & Abs (Upper Body)
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| Assisted Pull-ups | 3 | 8-12 | Back |
| Pulldown (Overhand Medium Grip) | 3 | 12-15 | Back |
| Single-arm Cable Row | 3 | 12/side | Back |
| Bent-over Dumbbell Rows | 3 | 12-15 | Back |
| Preacher Curls | 3 | 12-15 | Biceps |
| Cable Hammer Curls | 3 | 12-15 | Biceps |
| Captain’s Chair Knee Raises | 3 | 10-15 | Abs |
| Decline Bench Crunches | 3 | 6-12 | Abs |
Day 4: Low Impact Cardio (Full Body)
| Exercise | Duration | Rest |
|---|---|---|
| Brisk Walking on a Treadmill | 15-20 minutes | 3-minute |
| Elliptical Cross Trainer | 5-10 minutes | 2-minute |
| Rowing Machine | 5-10 minutes | 2-minute |
Day 5: Hamstrings & Glutes (Lower Body)
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| DB Romanian Deadlift | 4 | 10-12 | Posterior Chain |
| Lying Leg Curls | 4 | 15-20 | Hamstrings |
| Hip Thrusts | 4 | 12-15 | Posterior Chain |
| Glute-Ham Raise or Low Back Extension | 3 | 12-15 | Posterior Chain |
| Seated Hip Adduction + Abduction (superset) | 3 | 12-15 | Glutes & Inner Thighs |
Day 6: Shoulders and Abs (Upper Body)
| Exercise | Sets | Reps | Muscle |
|---|---|---|---|
| DB Overhead Shoulder Press | 3 | 12-15 | Front Delts |
| Seated Dumbbell FDL Raises | 3 | 6-8 | Shoulders |
| Bent-arm Lateral Raises | 3 | 12-15 | Side Delts |
| Reverse Pec Deck Fly | 3 | 15-20 | Rear Delts |
| Cable Face Pull | 3 | 12-15 | Rear Delts |
| Pallof Press | 3 | 12-15 | Abs |
| High to Low Cable Chop | 3 | 10-15 | Obliques |
| Reverse Cable Crunches | 3 | 6-12 | Abs |
Frequently Asked Questions (FAQs)
Why is this workout routine good for women?
This 12-week workout plan helps women get strong and toned. It works all major muscles, from arms, shoulders, glutes, and legs, for an aesthetic look. You’ll lift weights 4-5 days a week, focusing on safe strength gains and definition with higher reps. It’s sustainable, prevents injuries, and builds functional fitness. If you pair it with good nutrition, you’ll get the best results over time.
Is this program good for weight loss or muscle gain?
This exercise plan works for both weight loss and muscle gain, depending on your diet. For muscle gain, lift heavier over time and eat a bit more (200-500 extra calories) with lots of protein (0.7-1g per lb bodyweight) to build muscle and get toned. For weight loss, use the workouts to burn calories and eat slightly less (200-500 fewer calories) while keeping protein high to lose fat and keep muscle.
Is this program suitable for beginners?
Yes, it requires a bit of experience to perform all exercises with the correct form. However, if you are a beginner, you can start with lighter weights and focus on proper form, or you can train with a partner who is experienced.
Will this make me bulky?
No, the high-rep, moderate-weight approach promotes a toned, defined look. Women typically don’t gain excessive muscle due to lower testosterone levels.
What if I feel sore or tired?
Some soreness is normal, but if your muscles don’t recover well, you may have to reduce weight or take an extra rest day. I also recommend a deloading week (50% lighter weights) in the 5th or 6th week.
If you have any other questions related to this program, put them in the comment box or share them via email or social media platforms.
