6-Day Gym Workout Schedule for Women

If you are thinking about or have recently joined a gym, a weekly workout plan for women is essential to ensuring that you consistently show up and do the work.

Just showing up at the gym is not enough. A well-thought-out workout plan that aligns with your goals will help you achieve your goals faster.

This 6-day gym workout schedule for women is for you if you want to build muscle and lose fat.

Essential Workout Plans

So, is 7 days too much to workout?

Absolutely! Exercising 7 days a week will wear you out and is not recommended. Your muscles need to recover between workouts. Rest days are just as important as active days.

The workout plan gives you the option to exercise for 5 or 6 days a week, depending on how fit you are.

If you only want to exercise 5 times a week, you can skip the cardio session on Tuesday and use it as a rest day instead.

This is how the 6 day workout split will look like:

Monday- Leg day
Tuesday- Cardio day
Wednesday- Upper body (chest & triceps)
Thursday- Leg day
Friday- Upper body (back, biceps & shoulders)
Saturday– HIIT cardio & abs
Sunday– Rest day

What is the ideal 7-day workout split for women?

The ideal weekly gym schedule consists of three to four cardio days, three weightlifting days in succession, and one day off. Women are more likely to burn fat with strength and cardio training.

You should alternate between cardio and strength training days if your gym objective is fat loss since, according to science, your body burns more calories when you have lean muscle mass.

Men usually lose weight faster when they have lean muscle, so it stands to reason that a good fitness plan for women would be designed to help them gain lean muscle and shed fat.

The split for this gym workout plan for women is as follows:

Two days of leg workout sessions, one day of abs and cardio, two days of upper body strength training, and an extra day of cardio only.

6 Day Gym Workout Schedule for Women

This full-body workout targets multiple muscles at once.

Compound lifts like deadlifts, squats, and bench presses form the basis of the exercises in this program.

Monday- Leg Day

Warm-up

10×2 lateral leg swings
10×2 good mornings
10×2 jump squats

Leg workout

12×4 barbell back squat
12×4 donkey kicks
12×4 sumo deadlifts
12×4 walking lunges
12×4 Barbell hip thrust
12×4 sumo squats
12×4 kettle swings
12×2 seated calf raises

Cool down and stretch

15-30 seconds standing toe touches
15-30 seconds standing quad stretch (each side)
15-30 figure 4 stretch (each side)
15-30 seconds seated butterfly stretch

Tuesday – Cardio Day

Do moderate cardio for 30 to 45 minutes, maintaining a heart rate between 65% and 70% of the maximum heart rate.

Treadmill running/brisk walking, swimming, aerobics class, rowing, spinning, and dancing are all excellent cardio options.

Wednesday – Upper Body Workout

Warm up

5-10 minutes elliptical or rowing machine

Upper body workout (chest & triceps)

12×4 dumbbell bench press
12×4 triceps kickbacks
12×4 dumbbell chest flys
12×3 dumbbell overhead triceps extensions
12×3 incline dumbbell bench press
12×3 tricep dips
12×4 push-ups

Cool down and stretch

15-30 seconds child’s pose
15-30 seconds wall pec stretch
15-30 seconds overhead triceps stretch (each side)

Thursday – Leg Day

Warm-up

10×2 lateral leg swings
10×2 good mornings
10×2 jump squats

Leg workout

12×3 Romanian deadlifts
12×3 leg press
12×3 leg curls
12×3 side lunges
12×3 dumbbell squats
12×3 cable hip abduction
12×3 hip thrusts

Cool down and stretch

15-30 seconds standing toe touches
15-30 seconds standing quad stretch (each side)
15-30 figure 4 stretch (each side)
15-30 seconds seated butterfly stretch

Friday – Upper body workout (Back, biceps & shoulders)

Warm up

5 minute jump rope

Upper body workout

12×4 lat pulldowns
12×4 bicep curls
12×4 shoulder press
10×4 bent-over dumbbell rows
10×4 hammer curls
10×4 dumbbell lateral raises 10×3 back extensions

Cool down and stretch

15-30 seconds child’s pose
15-30 seconds shoulder roll
15-30 seconds biceps wall stretch

Saturday – HIIT Cardio & Abs

Do a 30-minute cardio interval workout, e.g., treadmill walk/run (one minute of running followed by two minutes of easy to moderate walking on a treadmill with an incline of 4% to 6%).

Ab workout

15×4 Captain’s chair hanging leg raise
15×4 crunches
3×60 seconds planks
15×4 Russian twists
15×4 leg drops
15×4 bicycle crunches

Sunday

Full rest day

What next after 6 days?

Your strength training journey should not end after the initial week of following this workout schedule.

For optimum results with this 6-day gym workout schedule, stay on this plan for a minimum of 4 weeks and a maximum of 12 weeks.

Every second week, increase the weights to challenge yourself. If you want to increase the sets and reps, use lighter weights.

6-Day Gym Workout Schedule for Women

So, is 7 days too much to workout?

What is the ideal 7-day workout split for women?