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Intermediate54 days32 workouts

Gym Workout Program for Women — Intermediate

An 8-week program for women who already train confidently: 4 workouts a week (Mon/Tue/Thu/Fri), 32 workouts. Split: glutes & hamstrings → back & shoulders → quads & glutes → chest, arms & abs, so legs and glutes are trained twice a week. Romanian deadlifts, barbell hip thrusts, squats, Bulgarian split squats and leg presses, plus machines and dumbbells for the upper body. 5 exercises, 3–4 sets of 10–13 reps; add 1 rep every week, heavier weights from week 5. If you can only train 3 times a week, just do the workouts in order.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 17 sets

Week 1, Mon — Glutes & Hamstrings

  • Barbell Romanian Deadlift
    Legs
    • 25 kg × 10 reps
    • 25 kg × 10 reps
    • 25 kg × 10 reps
    • 25 kg × 10 reps
  • Glute Bridge with Bench Support
    Legs
    • 30 kg × 10 reps
    • 30 kg × 10 reps
    • 30 kg × 10 reps
    • 30 kg × 10 reps
  • Dumbbell Bulgarian Split Squat
    Legs
    • 6 kg × 10 reps
    • 6 kg × 10 reps
    • 6 kg × 10 reps
  • Lying Leg Curl
    Legs
    • 20 kg × 10 reps
    • 20 kg × 10 reps
    • 20 kg × 10 reps
  • Hyperextension
    Back
    • 12 reps
    • 12 reps
    • 12 reps

Day 2

5 exercises · 16 sets

Week 1, Tue — Back & Shoulders

  • Lat Pulldown to Front
    Back
    • 25 kg × 10 reps
    • 25 kg × 10 reps
    • 25 kg × 10 reps
    • 25 kg × 10 reps
  • Seated Cable Row (Close Grip, to Chest)
    Back
    • 25 kg × 10 reps
    • 25 kg × 10 reps
    • 25 kg × 10 reps
  • Seated Dumbbell Press
    Shoulders
    • 6 kg × 10 reps
    • 6 kg × 10 reps
    • 6 kg × 10 reps
  • Standing Dumbbell Lateral Raise (Side Delts)
    Shoulders
    • 4 kg × 10 reps
    • 4 kg × 10 reps
    • 4 kg × 10 reps
  • Seated Reverse Pec Deck Fly (Rear Delts)
    Shoulders
    • 10 kg × 10 reps
    • 10 kg × 10 reps
    • 10 kg × 10 reps

Locked: 30 workouts

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Day 45 exercises · 16 sets
  • Barbell Back Squat — Legs
  • Leg Press — Legs
  • Dumbbell Lunges — Legs
  • Seated Leg Extension — Legs
  • Standing Dumbbell Calf Raise — Legs
Day 55 exercises · 16 sets
  • Incline Dumbbell Bench Press — Chest
  • Machine Chest Fly — Chest
  • Triceps Rope Pushdown — Arms
  • Standing Cable Biceps Curl — Arms
  • Lying Leg Raise on Incline Bench — Abs
Day 85 exercises · 17 sets
  • Barbell Romanian Deadlift — Legs
  • Glute Bridge with Bench Support — Legs
  • Dumbbell Bulgarian Split Squat — Legs
  • Lying Leg Curl — Legs
  • Hyperextension — Back
Day 95 exercises · 16 sets
  • Lat Pulldown to Front — Back
  • Seated Cable Row (Close Grip, to Chest) — Back
  • Seated Dumbbell Press — Shoulders
  • Standing Dumbbell Lateral Raise (Side Delts) — Shoulders
  • Seated Reverse Pec Deck Fly (Rear Delts) — Shoulders
Day 115 exercises · 16 sets
  • Barbell Back Squat — Legs
  • Leg Press — Legs
  • Dumbbell Lunges — Legs
  • Seated Leg Extension — Legs
  • Standing Dumbbell Calf Raise — Legs
Day 125 exercises · 16 sets
  • Incline Dumbbell Bench Press — Chest
  • Machine Chest Fly — Chest
  • Triceps Rope Pushdown — Arms
  • Standing Cable Biceps Curl — Arms
  • Lying Leg Raise on Incline Bench — Abs

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Gym Workout Program for Women — Intermediate | Training plans | Workouter