Workout splits for women

Feb 20, 2018 路 Seated leg curl. Bulgarian split squat (4 sets of each side) Side leg raises (3 sets of 20-30 reps each side) Weighted glute bridge (3 sets of 20-25 reps) Jump squat (3 sets 20-25 reps) This booty, leg and hamstring heavy workout are perfect for when you want to increase the strength and/or size of your butt. Feb 02, 2019 路 5 minutes on a rowing machine or elliptical is a good way of getting your blood pumping, and some dynamic stretches to target your upper and lower body help to loosen your joints and activate muscle groups. Sample dynamic stretch routine: 10 Arm circles. 15 Trunk twists each side. 10 Air squats. Here is my training routine! This is my weekly workout split that I have been following for a while now! Don't forget to give this video a THUMBS UP if you f...Hi loves, this video is long overdue! I hope you guys enjoy it 馃 please let me know what other videos you鈥檇 like to see from me in the future! Xoxo HOURGLAS... 3. Follow Simple Lifting Schedules. Hot take: many aspiring lifters鈥攎en and women alike鈥攕hould only be using one of two training "splits": total-body workouts, or upper/lower splits where you train upper body one day and lower body the next. Both approaches allow you to hit the sweet spot of frequency and intensity, so you can bring more energy to every workout.Here is my training routine! This is my weekly workout split that I have been following for a while now! Don't forget to give this video a THUMBS UP if you f... Alternate arm-hammer curls - four sets of 12 reps for each arm Triceps rope-overhead extensions - three sets of 20 reps Triceps-dips - three sets of 15 reps Ten minutes on the elliptical-machine Tuesday: Shoulders and Back Standing barbell military-press - four sets of 10 reps Dumbbell lateral-raises - four sets of 15 repsA 5 day split divides your workout sessions into several muscle groups such as back, chest, legs, shoulders, and arms. For your back, some popular exercises are deadlifts, lateral pull-downs, bent over rows, and dumbbell rows. For your chest and abs, you're more likely to focus on bench presses, crunches, and pushups.However, this 5-day workout routine is geared toward busy moms. This means that the workout split maximizes lifting time by not breaking each day into a muscle group. Instead, your workout routine goes like this: Monday: Upper Body Strength. Tuesday: Lower Body Strength. Wednesday: low intensity cardio. Thursday: Full body strength. Friday: Rest barn door shower curtain This women's workout routine will help you get results, but don't hesitate to make changes to it. For example, if you're a beginner you might want to reduce the number of sets to three. Monday: Legs & Butt. Warm Up Wide Stance Bodyweight Squat: 2 sets x 12-15 reps;Sep 28, 2022 路 The Routine. I religiously followed the splits stretching routine below, programmed for WH, for three weeks, with the goal of being able to do the splits at the end. I was excited to see what I ... Aug 30, 2021 路 The rationale women and men sometimes comply with completely different exercise splits, although, is that the majority girls wish to get a bigger butt and more defined legs, and most males need larger arms, shoulders, and pecs. A 6 day split is one of the most effective workout splits for accelerating and maximizing muscle growth and strength. However, this is usually only true for those who have a solid foundation in fitness. If you are new to lifting weights, a 3 day, 4 day, and at most, 5 day workout split is typically better as it allows for enough recovery time.The reason men and women typically follow different workout splits, though, is that most women want to get a bigger butt and more defined legs, and most men want bigger arms, shoulders, and pecs. Thus, the best workout split for (most) women really just boils down to training the same way guys do while focusing on a different set of muscles.Here is my training routine! This is my weekly workout split that I have been following for a while now! Don't forget to give this video a THUMBS UP if you f... What is a workout split, what are the best workout splits for women, and how do you choose the right workout split? Learn the answers in this article. Sep 03, 2019 路 10 Week Upper/Lower Workout Routine for Women Overview. Below you will find a weekly breakdown of the exercises you鈥檒l perform for the next 10 weeks. The program will consist of 4 weight training days. Two days a week will be upper body training days focused on building the muscles of the upper body. Two days a week will be lower body ... About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features Press Copyright Contact us Creators ... Rest Day. Sunday. Rest Day. 2. Push/Pull Training Split. Push and pull workout split includes pulling and pushing exercises separately. One of the intermediate training splits that helps in building muscles and fat loss. It is a 4-day workout routine which is quite better than training your bodyparts once a week.WEEK OF WORKOUTS | My Workout Routine | 4 Day Workout Split | Workouts for Women#fullweekofworkouts #mygymroutine #workoutsforwomenHi Everyone! We just hit 1... Splits59 Womens Bruna Black Animal Print Fitness Sports Bra Athletic L BHFO 4355. Sponsored Sponsored Sponsored. ... Splits 59 Women Black Sports Bra XS. $18.99. $57.00 previous price $57.00 previous price $57.00. Free shipping Free shipping Free shipping. Splits 59 Women Black Sports Bra S. $22.99. $57.00 previous price $57.00 previous price ...What is a workout split, what are the best workout splits for women, and how do you choose the right workout split? Learn the answers in this article. Here is my training routine! This is my weekly workout split that I have been following for a while now! Don't forget to give this video a THUMBS UP if you f... 30-Day Women's Dumbbell Workout Plan At Home 30-Day Plan Summary show Day 1 - Quadriceps, Chest, and Triceps Day 2 - Rest Day 3 - Back, Biceps, and Calves Day 4 - Rest Day 5 - Shoulder, Glutes, and Hamstring Day 6 - Rest Day 7 - Rest Day 8 - Chest, Triceps, and Calves beginner dumbbell workout routine for female Day 9 - RestLateral Raises: 3脳10-15. Face Pulls: 3脳10-15. Standing Calf Raises: 4脳6-10. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that's designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress.Jun 20, 2020 - What is a workout split, what are the best workout splits for women, and how do you choose the right workout split? Learn the answers in this article. Pinterest. Today. Explore. When autocomplete results are available use up and down arrows to review and enter to select. Touch device users, explore by touch or with swipe gestures.3 sets, 20, 15, 12 reps (no rest) Walking Lunge 3 sets, 30 reps (alternating, 15 reps per side, rest 90 sec.) 2 SUPERSET Perform the exercises in order, resting as little as possible between exercises and 90 sec. between sets. Barbell Deadlift 3 sets, 12, 10, 8 reps (no rest) Lateral Band Walk lcid stock price today It can be mentally easier as you will only need to perform one big moment a day for each main group of muscles. Option 2: 4-Day Program With A Strength/Hypertrophy Split While being 5-days, the best example of a program which follows this idea is Dr. Layne Hortons PHAT program.Sep 28, 2022 路 The Routine. I religiously followed the splits stretching routine below, programmed for WH, for three weeks, with the goal of being able to do the splits at the end. I was excited to see what I ... What's the BEST workout split for building muscle? A) Push / Pull / Legs. B) Total Body 3x Per Week. C) "Bro" Splits (each muscle 1x per week) D) Something Else. Before you point to "science" or "pubmed" to justify your answer, you may want to think twice! As always, you can count on me dishing out nothing but the 100% truth in ...Feb 02, 2019 路 5 minutes on a rowing machine or elliptical is a good way of getting your blood pumping, and some dynamic stretches to target your upper and lower body help to loosen your joints and activate muscle groups. Sample dynamic stretch routine: 10 Arm circles. 15 Trunk twists each side. 10 Air squats. Nov 07, 2021 路 A full body split (or total body training) is where you train muscle groups from both your upper body and lower body on the same day. For example, if you perform the bench press, the squat, and core work on the same day 鈥 that would be considered a full-body split. Squat down, until your legs are parallel to the ground Move up slowly, keeping the tension on your lower body Contract glutes at the top and hold the contraction for a split second Repeat Dumbbell lunges Execution Choose a weight which will allow you to be stable during the movement Grab the dumbbells and keep them by your sideFeb 02, 2019 路 5 minutes on a rowing machine or elliptical is a good way of getting your blood pumping, and some dynamic stretches to target your upper and lower body help to loosen your joints and activate muscle groups. Sample dynamic stretch routine: 10 Arm circles. 15 Trunk twists each side. 10 Air squats. Split #2: The Upper Lower Workout Split One of the most popular training splits is the upper lower split. What this means is, that you train all or some of the major muscle groups in the upper body on one day, and then all or some of the major muscle groups in the lower body on another day.Feb 02, 2019 路 5 minutes on a rowing machine or elliptical is a good way of getting your blood pumping, and some dynamic stretches to target your upper and lower body help to loosen your joints and activate muscle groups. Sample dynamic stretch routine: 10 Arm circles. 15 Trunk twists each side. 10 Air squats. gumtree oxfordshire Dec 23, 2021 路 HOW CAN WOMEN GET LEAN? Follow one of the best workout splits for women laid out for your above. If you don't want to follow a workout split, then you should still try to get in 2-3 days of resistance training weekly. Determine your TDEE (total daily energy expenditure), then try to eat roughly the ... An example of an intense 6-day workout split could be: Monday: Chest, Shoulder, Triceps (light) Tuesday: Legs and Core. Wednesday: Back, Biceps, Forearms. Thursday: Chest, Shoulder, Triceps (heavy) Friday: Rest day. Saturday: Legs and Core. Sunday: Back, Biceps, Forearms. The 6-day split is an intense workout that is only suitable for ...Aug 30, 2021 路 The rationale women and men sometimes comply with completely different exercise splits, although, is that the majority girls wish to get a bigger butt and more defined legs, and most males need larger arms, shoulders, and pecs. 3 Day Beginner Training Split: Day 1: (Monday) Chest & TricepsDumbbell Bench Press: 4 sets x 10-12 repsIncline Dumbbell Bench Press: 2 sets x 10-20 repsTrice...Bulgarian split squat (4 sets of each side) Side leg raises (3 sets of 20-30 reps each side) Weighted glute bridge (3 sets of 20-25 reps) Jump squat (3 sets 20-25 reps) This booty, leg and hamstring heavy workout are perfect for when you want to increase the strength and/or size of your butt. If you want to simply tone, go lighter on the weights.Here is my training routine! This is my weekly workout split that I have been following for a while now! Don't forget to give this video a THUMBS UP if you f... There are some common workout splits that lifters follow, but ultimately, if you know which muscles you鈥檙e working with each exercise 鈥 you can break your workouts down however you prefer. Below are some typical examples... Legs Back, shoulders & triceps Boobs (chest) & biceps 鈥r you might consider鈥 Bum & thighs Back & chest Aug 30, 2021 路 The rationale women and men sometimes comply with completely different exercise splits, although, is that the majority girls wish to get a bigger butt and more defined legs, and most males need larger arms, shoulders, and pecs. Here is my training routine! This is my weekly workout split that I have been following for a while now! Don't forget to give this video a THUMBS UP if you f... WEEK OF WORKOUTS | My Workout Routine | 4 Day Workout Split | Workouts for Women#fullweekofworkouts #mygymroutine #workoutsforwomenHi Everyone! We just hit 1... electric ballroom May 04, 2022 路 You might consider these cutting-edge muscles-building devices if you鈥檙e passionate about bodyweight exercises. These bands, similar to exercises using body weights, are perfect for sweating in tight spaces or for exercise on the go. These bands can be used for a variety of purposes but they are not as versatile. Wondering how they work, exactly? Continue reading. You can also use resistance ... Here is my training routine! This is my weekly workout split that I have been following for a while now! Don't forget to give this video a THUMBS UP if you f... Lateral Raises: 3脳10-15. Face Pulls: 3脳10-15. Standing Calf Raises: 4脳6-10. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that's designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress.What鈥檚 the BEST workout split for building muscle? A) Push / Pull / Legs. B) Total Body 3x Per Week. C) 鈥淏ro鈥 Splits (each muscle 1x per week) D) Something Else. Before you point to 鈥渟cience鈥 or 鈥減ubmed鈥 to justify your answer, you may want to think twice! As always, you can count on me dishing out nothing but the 100% truth in ... Here is my training routine! This is my weekly workout split that I have been following for a while now! Don't forget to give this video a THUMBS UP if you f... WEEK OF WORKOUTS | My Workout Routine | 4 Day Workout Split | Workouts for Women#fullweekofworkouts #mygymroutine #workoutsforwomenHi Everyone! We just hit 1...Rest Day. Sunday. Rest Day. 2. Push/Pull Training Split. Push and pull workout split includes pulling and pushing exercises separately. One of the intermediate training splits that helps in building muscles and fat loss. It is a 4-day workout routine which is quite better than training your bodyparts once a week.Sep 29, 2022 路 However, this 5-day workout routine is geared toward busy moms. This means that the workout split maximizes lifting time by not breaking each day into a muscle group. Instead, your workout routine goes like this: Monday: Upper Body Strength. Tuesday: Lower Body Strength. Wednesday: low intensity cardio. Thursday: Full body strength. Friday: Rest 3 Day Workout Splits for Intermediates Greg Nuckols 28 Programs (3 Day Variation) Greg Nuckols 28 Programs is comprised of 28 individual programs based around the squat, bench press, or deadlift. From there, 3 different lifter levels are applied (beginner, intermediate, advanced) as well as 3 different frequencies (1x weekly, 2x weekly, 3x weekly).Feb 02, 2019 路 5 minutes on a rowing machine or elliptical is a good way of getting your blood pumping, and some dynamic stretches to target your upper and lower body help to loosen your joints and activate muscle groups. Sample dynamic stretch routine: 10 Arm circles. 15 Trunk twists each side. 10 Air squats. surry county register of deedsairbnb destin floridaTraining Principles of Hourglass Figure Workout This is not a traditional body split (one muscle/day) type workout. According to science the growing effect training lasts only up to 48 hrs (2 days) after training. So if you are training in a traditional way (only one muscle group per day), you are wasting 5 useful days.The most common 3-day splits are PPL (push, pull, legs), full-body, and upper/lower splits. A PPL routine groups muscles together based on whether they are used to push or pull objects away from you. A full-body routine includes both upper and lower body movements within the same workout. For example, with a push/pull/legs split, you're training all of the upper body "pushing" muscles (chest, shoulders, triceps) and "pulling" muscles (back/biceps/rear delts) in their own individual workouts. But with a typical 5-day split, you often have schedules like chest on Monday, shoulders on Tuesday, biceps/triceps on Wednesday ...The main options you have to choose from are: The Body-Part Workout Split The Upper/Lower Workout Split The Push Pull Legs Workout Split The Full-Body Workout Split Jul 03, 2012 路 Ab Workout. Captain鈥檚 Chair Leg Raises 鈥 3 sets of 20 reps. Froggy鈥檚 鈥 3 sets of 20 reps. V-Ups 鈥 3 sets of 10 reps. Scissor Kicks 鈥 3 sets of 30 seconds. Thursday: 45 minutes of cardio of your choice (jogging, swimming, stationary bike, elliptical, stair master, etc.) Friday: Cardio/Lower Body. Exercise. Day 2: Pull workout. In this workout of your workout split, aim for 3-4 sets of 8-10 reps for each exercise. Remember, the E-exercises should be performed as a superset and the F-exercises as a ...An example of an intense 6-day workout split could be: Monday: Chest, Shoulder, Triceps (light) Tuesday: Legs and Core. Wednesday: Back, Biceps, Forearms. Thursday: Chest, Shoulder, Triceps (heavy) Friday: Rest day. Saturday: Legs and Core. Sunday: Back, Biceps, Forearms. The 6-day split is an intense workout that is only suitable for ...Sep 29, 2022 路 However, this 5-day workout routine is geared toward busy moms. This means that the workout split maximizes lifting time by not breaking each day into a muscle group. Instead, your workout routine goes like this: Monday: Upper Body Strength. Tuesday: Lower Body Strength. Wednesday: low intensity cardio. Thursday: Full body strength. Friday: Rest Cons: Low intra-workout volume will minimize metabolic stress related hypertrophy, so it's not the best for your sweet, sweet biceps gains. Plus, stronger lifters tend to struggle with recoverability from training legs 3x+/week. It's a difficult split to train more than 3-4x per week without knowledge and self-awareness for auto-regulation.. Among all programs, these are the universal ...Hi loves, this video is long overdue! I hope you guys enjoy it 馃 please let me know what other videos you鈥檇 like to see from me in the future! Xoxo HOURGLAS... WEEK OF WORKOUTS | My Workout Routine | 4 Day Workout Split | Workouts for Women#fullweekofworkouts #mygymroutine #workoutsforwomenHi Everyone! We just hit 1... Lateral Raises: 3脳10-15. Face Pulls: 3脳10-15. Standing Calf Raises: 4脳6-10. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that's designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. bunk bed desk Dec 08, 2020 路 Separating your muscles by function (push and pull) also means you鈥檙e able to train the same muscles more often, which means faster results. Prescription: Do one push and one pull session then take a day of rest; repeat. On the seventh day, choose a bodypart that needs attention and work it with straight set isolation moves. Split #2: The Upper Lower Workout Split One of the most popular training splits is the upper lower split. What this means is, that you train all or some of the major muscle groups in the upper body on one day, and then all or some of the major muscle groups in the lower body on another day.Here is my training routine! This is my weekly workout split that I have been following for a while now! Don't forget to give this video a THUMBS UP if you f... 3 Day Muscle Building Splits 4 Day Muscle Building Splits 5 Day Muscle Building Splits Notes Training Split Rules Chest and Triceps: Don't train chest the day after triceps, or vice versa. The triceps are heavily involved with pressing movements used to hit the chest.Monday: Day 1: Upper Body Pull (Back And Biceps) Tuesday: Day 2: Lower Body Push (Quadriceps Dominant) Wednesday: Off/Recover. Thursday: Day 3: Upper Body Push (Chest, Shoulders And Triceps) Friday: Day 4: Lower Body Pull (Hamstring And Glute Dominant) Saturday: Off/Recover. Sunday: Off/Recover.Push/Pull Routine. Day 1: Legs, abs. Day 2: Chest, deltoids, triceps, abs. Day 3: Back, biceps, forearms, abs. This is a very common split routine - it makes a lot of sense as well. Day 1, you do legs by themselves, which, if you squat (and you should) makes sense since leg work, done properly, is so grueling. thai food mississauga About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features Press Copyright Contact us Creators ... What鈥檚 the BEST workout split for building muscle? A) Push / Pull / Legs. B) Total Body 3x Per Week. C) 鈥淏ro鈥 Splits (each muscle 1x per week) D) Something Else. Before you point to 鈥渟cience鈥 or 鈥減ubmed鈥 to justify your answer, you may want to think twice! As always, you can count on me dishing out nothing but the 100% truth in ... Sep 03, 2019 路 10 Week Upper/Lower Workout Routine for Women Overview. Below you will find a weekly breakdown of the exercises you鈥檒l perform for the next 10 weeks. The program will consist of 4 weight training days. Two days a week will be upper body training days focused on building the muscles of the upper body. Two days a week will be lower body ... A workout program for women that only works the upper body is the push-pull split. During a push workout, you exercise your chest, triceps, and shoulders. During a pull workout, you exercise your back and biceps. It is up to you which day you include abdominal exercises, if you choose to do them at all. PPL SplitBy Dr Workout Staff. Women's 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. This is a 8 week workout plan designed for whole body strength and toning of your body.After training with a 3- or 4-day workout split for 1-2 years consistently, you may have hit yet another frustrating plateau.You've put on a bit of muscle an...Women doing plank with alternating knee to elbow Are 5-day splits effective? Briefly: yes. If you're wondering why splits are so good for a body, there is a one-sentence answer. The 5-day split workout program is an ideal way for building lean muscle mass and making your frame look bigger and harder. Very convenient you may say.Split squats 2. Train Each Muscle Group Two Times A Week Training frequency refers to how often you will train a muscle group weekly. For example, you could possibly train your chest once per week, twice per week, or even every day if you really wanted!Here is my training routine! This is my weekly workout split that I have been following for a while now! Don't forget to give this video a THUMBS UP if you f...Sep 03, 2019 路 10 Week Upper/Lower Workout Routine for Women Overview. Below you will find a weekly breakdown of the exercises you鈥檒l perform for the next 10 weeks. The program will consist of 4 weight training days. Two days a week will be upper body training days focused on building the muscles of the upper body. Two days a week will be lower body ... Squat down, until your legs are parallel to the ground Move up slowly, keeping the tension on your lower body Contract glutes at the top and hold the contraction for a split second Repeat Dumbbell lunges Execution Choose a weight which will allow you to be stable during the movement Grab the dumbbells and keep them by your sideThis workout is perfect for any woman looking to shape her physique through resistance training and prioritizes building the muscles of the glutes and legs. Workout Summary Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration 8 weeks Days Per Week 5 Time Per Workout 60-90 minutes Equipment RequiredMonday: Day 1: Upper Body Pull (Back And Biceps) Tuesday: Day 2: Lower Body Push (Quadriceps Dominant) Wednesday: Off/Recover. Thursday: Day 3: Upper Body Push (Chest, Shoulders And Triceps) Friday: Day 4: Lower Body Pull (Hamstring And Glute Dominant) Saturday: Off/Recover. Sunday: Off/Recover.Use a rep range of 8-15 for every exercise and aim to rest only 2 minutes or less between sets. Keeping your workouts short and intense is a great way of firing up your metabolism and losing excess at the same time as toning your muscles. 44,706. Fat Burning For Women Weight Loss Workouts.WEEK OF WORKOUTS | My Workout Routine | 4 Day Workout Split | Workouts for Women#fullweekofworkouts #mygymroutine #workoutsforwomenHi Everyone! We just hit 1... jurassic world free onlineThis women's workout routine will help you get results, but don't hesitate to make changes to it. For example, if you're a beginner you might want to reduce the number of sets to three. Monday: Legs & Butt. Warm Up Wide Stance Bodyweight Squat: 2 sets x 12-15 reps;Split squats 2. Train Each Muscle Group Two Times A Week Training frequency refers to how often you will train a muscle group weekly. For example, you could possibly train your chest once per week, twice per week, or even every day if you really wanted!5-Day Workout Split #1 - The body part split. This is the simplest way to do a five-way workout split. Just divide your body down into five muscle groups and train each one per workout. Note the order of the workouts; similar muscle groups are kept far apart to allow for optimal recovery. Monday.The same reasoning goes for back and biceps. (In fact, in this example split, the biceps and triceps are paired together.) You can adjust this kind of split even further by adding rear delts to your back day since they're commonly recruited in rowing motions.This 12-week workout routine will get you to focus on what we can describe as the muscle building (hypertrophy) and muscular endurance rep ranges (8 to 20 reps). Each workout consists of 18 sets. No rest time was provided in the guide, so we'll recommend 90 to 120 seconds between sets. Let's take a look at what this workout routine entails. intex pump30-Day Women's Dumbbell Workout Plan At Home 30-Day Plan Summary show Day 1 - Quadriceps, Chest, and Triceps Day 2 - Rest Day 3 - Back, Biceps, and Calves Day 4 - Rest Day 5 - Shoulder, Glutes, and Hamstring Day 6 - Rest Day 7 - Rest Day 8 - Chest, Triceps, and Calves beginner dumbbell workout routine for female Day 9 - RestCons: Low intra-workout volume will minimize metabolic stress related hypertrophy, so it's not the best for your sweet, sweet biceps gains. Plus, stronger lifters tend to struggle with recoverability from training legs 3x+/week. It's a difficult split to train more than 3-4x per week without knowledge and self-awareness for auto-regulation.. Among all programs, these are the universal ...Here is my training routine! This is my weekly workout split that I have been following for a while now! Don't forget to give this video a THUMBS UP if you f... The main options you have to choose from are: The Body-Part Workout Split The Upper/Lower Workout Split The Push Pull Legs Workout Split The Full-Body Workout Split Feb 02, 2019 路 5 minutes on a rowing machine or elliptical is a good way of getting your blood pumping, and some dynamic stretches to target your upper and lower body help to loosen your joints and activate muscle groups. Sample dynamic stretch routine: 10 Arm circles. 15 Trunk twists each side. 10 Air squats. High-intensity interval workout 30 seconds all-out intensity 3 minutes active recovery Complete 4-6 work reps in total. For the strength session, you need to choose weights that really push you - by the time you reach that fifteenth rep you should be really struggling.Monday: Legs & Butt. Warm Up Wide Stance Bodyweight Squat: 2 sets x 12-15 reps. Wide Stance Barbell Squat: 4 sets x 8-12 reps. Romanian Deadlift: 4 sets x 8-12 reps. Barbell Glute Bridge: 4 sets x 12-15 reps. Glute Kickback: 4 sets x 12-15 reps (each leg) This women's workout routine will help you get results, but don't hesitate to make changes to it. For example, if you're a beginner you might want to reduce the number of sets to three. Monday: Legs & Butt. Warm Up Wide Stance Bodyweight Squat: 2 sets x 12-15 reps;Push-Pull Leg Split: Separate workout sessions by pushing, pulling, and leg days. It can be 3 or 6 days per week. Bro/Classic Bodybuilding Split: Separate workouts by specific body part. Usually split into 5 days (Chest, Back, Shoulders, Arms, Legs). We will cover the best 3 of these 5 workout splits for women. ketoburn max xa