What’s the best workout split for women?

Choosing the right workout split can significantly impact your fitness journey. This comprehensive guide explores the best workout splits for women with some example exercises and considerations for different goals.

Each workout split has its own advantages and disadvantages. Body-part splits are the most advanced option, but they can be difficult to maintain, especially if you have a busy schedule.

How to choose the best workout split for you

When choosing your workout split, it’s really important to consider your goals, experience level, and schedule. If you are a beginner, you may want to start with a full-body split. As you become more experienced, you can switch it up to an upper/lower or Push/Pull/Legs split. If you have a busy schedule, it might be better to choose a workout split that allows you to train fewer days per week. Here are some things to consider when thinking which is the right split for you.

• Goal: Are you aiming for muscle growth, strength gain, fat loss, or overall fitness? Your goal will determine the intensity, volume, and frequency of your workouts. For example, if you are aiming for muscle growth, you will need to lift heavier weights and train more frequently than if you are just trying to get fit.

• Experience: Beginners are more likely to benefit from full-body or upper/lower splits, while experienced lifters could opt for more advanced splits. If you are new to the gym, it is best to start with a simpler workout split that will help you to build a strong foundation, our personal trainers can help you with this. As you become more experienced, you can gradually increase the complexity of your workout split.

• Schedule: How many days a week can you realistically commit to training? Your schedule will determine the frequency of your workouts. So, if you can only get to your local gym a few days a week, you’ll need to choose a workout split that allows you to train all of your major muscle groups in each session. However, if you can train more frequently, you might be able to choose a workout split that allows you to focus on specific muscle groups each day.

Example workout splits

Full body (3 days/week)

Day 1:

• Squats: 3 sets of 8-12 reps

• Push-ups: 3 sets of as many reps as possible

• Romanian Deadlifts: 3 sets of 10-15 reps

• Overhead Press: 3 sets of 8-12 reps

• Plank: 3 sets, hold for 30-60 seconds

Day 2: Rest or active recovery (light cardio)

Day 3: Repeat Day 1

Day 4: Rest or active recovery

Day 5: Repeat Day 1

Day 6 & 7: Rest

Push/pull/legs (6 days/week)

Day 1 (Push):

• Bench Press (Flat or incline): 3 sets of 8-12 reps

• Overhead Press: 3 sets of 8-12 reps

• Triceps Extensions: 3 sets of 10-15 reps

• Incline Dumbbell Press: – 3 sets of 8–12

• Lateral Raises: – 3 sets of 12–20

• Dips: - 2-3 sets

Day 2 (Pull):

• Deadlift or Rack Pull (alternate weekly): 3–4 sets of 4–6

• Barbell or Dumbbell Rows: 3 sets of 10-15 reps

• Lat Pulldowns: 3 sets of 10-15 reps

• Bicep Curls: 3 sets of 10-15 reps

• Face Pulls / Rear Delt Flyes: 3 sets of 12–20

• Bicep Curls (barbell/dumbbell/hammer): 3 sets of 8–12

• Shrugs (Optional): 2–3 sets for traps

Day 3 (Legs) :

• Squats: 3 sets of 8-12 reps

• Romanian Deadlifts: 3 sets of 10-15 reps

• Leg Press: 3 sets of 12-20 reps

• Calf Raises: 3 sets of 15-20 reps

• Lunges / Bulgarian Split Squats: 3 sets of 8–12 per leg

Day 4: Rest

Day 5: Repeat Push

Day 6: Repeat Pull

Day 7: Repeat Legs

Upper/lower (4 days/week)

Day 1 (Upper):

• Bench Press: 3 sets of 8-12 reps

• Bent-over Rows: 3 sets of 10-15 reps

• Overhead Press: 3 sets of 8-12 reps

• Bicep Curls: 3 sets of 10-15 reps

• Triceps Extensions: 3 sets of 10-15 reps

Day 2 (Lower):

• Squats: 3 sets of 8-12 reps

• Lunges: 3 sets of 10-15 reps per leg

• Glute Bridges: 3 sets of 12-20 reps

• Hamstring Curls: 3 sets of 10-15 reps

• Calf Raises: 3 sets of 15-20 reps

Day 3: Rest

Day 4: Repeat Upper

Day 5: Repeat Lower

Day 6 & 7: Rest

Important considerations

• Progressive overload: Gradually increase the weight, reps, or sets to challenge your muscles and promote growth.

• Proper form: Prioritise proper form over lifting heavy weights to prevent injuries.

• Nutrition and recovery: Fuel your body with a balanced diet and prioritise sleep for optimal muscle repair and growth.

• Listen to your body: Don't be afraid to adjust the workout split or take rest days as needed.

The best workout split is one that aligns with your individual goals, experience, and lifestyle. Experiment with different splits and find what works best for you. Remember to focus on consistency, proper form, and progressive overload for optimal results.