4 Day Gym Workout Plan for Women

Jennifer just turned 30 and is unhappy with the way she looks. When Jennifer was in high school she was a cheerleader and very active outside of school.

Throughout the years she has tried several diets, bought many gym memberships, and just can’t find the drive or information to make her hard work actually pay off.

From wasting money on a personal trainer to spending too much money on supplements, Jennifer is about to give up on achieving the body she deserves.

This has happened with someone I personally know and since I started working with her, she has found that going to the gym is fun, effective, and is improving her quality of life.

This workout paired with some sound nutritional advice can yield great results and I think you will be shocked to see the results you can achieve in as little as 4 weeks.

Nutrition and Weight Loss

Not being able to maintain weight loss motivation is a huge reason why many fail.

Being able to maintain motivation is important because there will be the food cravings and a lot of bad habits being broken; this will not be easy!

Paid Help

I wanted to offer you something a little more in depth so I got in contact with Cutty from Cutty Strength and asked him what has been working well with his clients. He told me to check out a package from Critical Bench called “THINK! And Lose Weight.”

This is a 104 page ebook that has the advice and specific directions for choosing the habits that support weight loss. You’ll learn proven habits of effective weight loss and you can apply these to your every day life. You won’t have to worry about feeling deprived and waiting on your next cheat day because you can’t break the habit of overeating bad foods.

Think and Lose Weight

This is a proven method thousands of copies have been sold. I got to read the book and it even taught me a few things that I may have to write in upcoming articles.

Free Tips

  • Calories in vs Calories out is just a small piece of the puzzle; the types of food you eat matters too!
  • You can have your cake and eat it too; moderation and proper planning is key to successful long-term weight loss
  • You can’t out run a bad diet; you cannot “go run” a donut off, the damage is done if you did not plan for the extra awesome foods.
  • Watch the calories you drink; many drinks contain calories and adding sugar or creamer (like coffee) just makes the calorie count skyrocket.
  • Be consistent; consistently eating the same types of foods and not having random days of eating more and then less will help keep the body balanced and will help you learn what does and does not work for you.

Workout Schedule

Everyone’s schedule is a little different, so don’t count this workout out just because you can’t go on the days I suggest. Make time to get to the gym if you really want to succeed.

A sample workout schedule would look like this:

  • Monday – Workout A
  • Tuesday – Workout B
  • Wednesday – Off
  • Thursday – Workout C
  • Friday – Workout D
  • Saturday – Off
  • Sunday – Off
Workout A
Exercise Sets Reps
Dumbbell Bench Press 3 12
Incline Dumbbell Bench Press 3 12
Incline Dumbbell Flyes 3 12
Dips 3 12
Side Bends 3 20


Workout B
Exercise Sets Reps
Deadlifts 3 12
Bent Over Barbell Rows 3 12
Close Grip Pull Downs 3 20
Pull Ups 3 12
Planks 3 ALAP


Workout C
Exercise Sets Reps
Dumbbell Overhead Press 3 12
Machine Overhead Press 3 12
Dumbbell Lateral Raise 3 12
Standing Bent Over Laterals 3 12
Side Bends 3 20


Workout D
Exercise Sets Reps
Pistol Squats 3 12
Leg Press 3 12
Straight Leg Deadlifts 3 12
Leg Extensions 3 12
Decline Sit Ups 3 20

Exercise Tips

  • ALAP – As Long As Possible. Hold the plank position until you cannot hold it any longer. The goal is to increase the amount of time you can stay in that position.
  • Pick a weight to challenge you to struggle to get every rep in every set. Next week add some weight to the workout and try to do the sets and reps at that weight.
  • Practice good form and get a good contraction every rep.
  • If you are trying to lose weight, cut 200 calories daily from what you already eat. This will get your body starting to burn body fat for energy. No need to starve yourself.
  • If you are trying to simply tone up, maintain your diet you currently eat and add about 100 calories worth of protein to your diet. This will aid in recovery and building lean toned muscle.
  • If you are simply too small and would like to add some lean muscle and curves to your body, increase your daily calories by 200 calories. Try to use these calories for protein and fats, keep the carbs the same.


If you have any comments or questions, feel free to leave them below. Be sure to share these workouts with your friends.

27 thoughts on “4 Day Gym Workout Plan for Women

  1. thanks. I’m going to try this. I do Pilates and yoga but I am no where near as strong or as cut as I would like to be.

    1. Melessa,

      Let me know how it is going, if you have any questions feel free to ask. Pilates and Yoga are great but to build strength you need to use resistance training. Smart choice.

    1. Add whatever extra exercise you would like, extra cardio and yoga, pilates, sports, etc. Get out there and get moving ๐Ÿ™‚

  2. Hi, I am pretty lean build and pretty strong as I workout about 5-6 times a week with a mix of strength training and running, HIITS etc. i really want to define my abs and bring them out. What is the best thing to be eating, i.e how many calories, percentage protein, carbs and fats?! Thank you ๐Ÿ™‚

    1. I would try to cut 200-250 calories a day, keep your activity levels the same (don’t do extra cardio too) and cut down a little bit on your carbs. I don’t know what your current percentage is but I would recommend cutting some carbs and make sure you’re getting enough protein in.

      It sounds like you’re training properly, you just have to lean out a little more to get them to pop.

  3. Hey I’ve read this and I’m going to try it … currently using a program at the gym to shift post baby wobbles (arms, legs & a tummy to tone up)! Not enjoying it and feel like I’m going through the motions!

    1. Louise,

      I understand, it can be frustrating feeling like you’re just going through the motions… especially not seeing the results you want. If you have any questions feel free to ask and keep me updated on the progress!

  4. Hi! Im excited to try this workout! I just turned 49 and started lifted weights again about 6 months ago. I’m seeing results in my upper body but not in my legs & Abs. I’m pretty lean but I definitely need to tone in those areas and I don’t do cardio just walked my dog in the morning. Will your program help?

    1. Christina

      It will definitely help. Start watching what you eat and being a little more active and you’ll start to see your legs tone up!

  5. When we do three sets of reps, do you do the three sets in a row with a rest in between? Or do you do the entire workout three times?

    1. You will take a rest in between, so Set 1… rest for 1 minute (whatever your rest period would be), Set 2, Rest, Set 3. ๐Ÿ™‚

  6. Is it really 20 close grip pull downs? I’ve been doing this workout for three weeks now and it always seems odd to me. Thanks.

      1. That’s the one I’m using. Just seems like it goes on forever and all the other reps with weights are 12 so I wanted to verify it was correct. Also I had to find some pistol progressions to work up to pistol squats. You might want to share some here for others who may struggle with that one. Thanks!

  7. I’ve fallen off completely from exercise. I have a lot going on personally and really need a program that wouldn’t require me to be in the gym for hours and hours. This program looks simple enough and like it will provide the variety I need to stay interested. I’m going to aim for 6 weeks of consistency… Then for 6 more…whew…Here we go!

    1. Strive for 1 week consistency and work from there. Overwhelming yourself with something new can take a toll on your mind. Aim to get in the car to go and then when you get there, aim to exercise. Small steps in the right direction make a huge difference even when the bigger picture seems huge.

      There’s plenty of different workouts to choose from, different day setups and everything. The most important part of this is to stay consistent in what you do and strive to do better next time. Getting your start now will help when the new year resolutioners start coming. You’ll have a head start and already be on the way to the body you want.

      Keep up the work and get to work ๐Ÿ™‚

  8. I noticed this workout leaves out isolation exercises for biceps and triceps. Is that intentional because it is designed for women? I am a male and my girlfriend and I have recently started this routine together. I might be concerned about my biceps and triceps not keeping up mass wise, especially considering the heavy shoulder day.


    1. Our brother site Cutty Strength utilizes a similar exercise selection as this website. Any pressing movement (overhead press, bench, etc) all place heavy emphasis on triceps. Any pulling movement (pull-ups, rows, pull-downs, even deadlifts) all place strain and work your biceps.

      Feel free to add in isolation movements, although do not put as much emphasis on the. They help isolate the muscle but the heavy compound lifts elicit a huge hormonal response to build overall more muscle. Instead of looking at isolation movements as a “muscle shaper” or any of the other silly things people say, use the exercises to build bigger compound lifts. For instance, the stronger your rows, upper back (traps and lats) are, the more you can bench press. Hammer curls are great for improving stabilization in bench press and also work stabilizer muscles.

      Treat every exercise you do with purpose and you’ll see that what the majority of people who don’t even look like they lift are the ones who spend more time on dumbbells and machines than they do actually lifting weight.

      Like I said though, add in isolation movements as you see fit, but have you ever seen a powerlifter with small arms?

  9. Hi I in week 2 of this workout at home and love it..don’t have barbell so have researched similar moves with dumbbell. ..busy mom with 2 kids so on the off days I mostly walk and am chasing them around. I don’t have much time for other cardio on top of this workout. I use to only run but am loving strength trainingI need to tone up the flab after recent baby is this enough? Or should I be adding more cardio thanks!

    1. Lifting and eating properly will give you a better body than trying to exercise off every calorie ๐Ÿ™‚

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