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5 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

Hopefully you’ve at least checked out The Venus Factor but if you don’t want to spend money quite yet, I will give you some of the best tips that have helped me and others in the past.

  • 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 – Chest
  • Tuesday – Core and Arms
  • Wednesday – Back
  • Thursday – Shoulders
  • Friday – Legs
  • Saturday – Off
  • Sunday – Off
Chest Workout
Exercise Sets Reps
Dumbbell Flat Bench Press 4 12
Dumbbell Incline Bench Press 4 12
Dumbbell Incline Flyes 4 12
Bench Press Machine 1 AMAP


Core and Arms Workout
Exercise Sets Reps
Planks 4 30 Seconds
Scissor Kicks 2 20
1 Arm Tricep Extensions 4 12
Dip Machine 4 12
Dumbbell Curls 4 12
Cross Body Hammer Curls 2 AMAP


Back Workout
Exercise Sets Reps
Straight Arm Pulldowns 4 12
Seated Close Grip Rows 4 12
Lat Pulldowns 4 12
Lat Pullover 4 12


Shoulder Workout
Exercise Sets Reps
Dumbbell Shoulder Press 4 12
Machine Shoulder Press 4 12
Side Lateral Raise  4 12
Dumbbell Shrugs 4 12


Legs Workout
Exercise Sets Reps
Walking Lunges 2 20
Standing Calf Raises 4 15
Leg Curls 4 12
Leg Extensions 4 12

 Exercise Tips

  • AMAP – As Many As Possible. Do as many reps as you can until you fail.
  • 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 have any comments or questions, feel free to leave them below. Be sure to share these workouts with your friends.

20 thoughts on “5 Day Gym Workout Plan for Women

  1. Thank you for this post.. Looking forward to following it..
    I am new to following workout routines.. So this question may seem silly..
    I was wondering why there are no abs workout?

    1. The “Core and Arms” day have the ab exercises; planks and flutter kicks for direct work and compound lifts such as the bench press and rows also work your core.

      Every exercise you should keep your core and abs as tight as possible to allow yourself to produce power and strengthen your muscles.

      Hope this helps! If you have any more questions feel free to ask!

  2. What if I want to combine the workouts so I can do them Monday Wednesday and Friday? Which workouts do I combine?

    1. Michelle,

      Let me go into the other room and I would suggest trying this 3 day routine instead.

      I plan on adding more workouts soon and adding a lot more information here soon. This is my side job and my main job has been kicking my butt!

      Be sure to subscribe to get updated when new posts come out and let me know how you like that routine if you decide to try it!


    1. Christina,

      Depending on your lifestyle, a 5-10 minute light warm up before working out and then a 15-30 minute post-workout cardio would be great. You could also do warm ups and then do some other form of cardio on off days. If you can get a good solid 30 minutes 3 times per week in, it would be a great start.

  3. Can I superset any of these exercises? I work out at lunchtime and need to be able to get to the gym, exercise and get back to work in an hour.

    1. Yes, you can superset. If you find that you still cannot make your goal time, try to do 2 sets of as many as possible. You will stimulate growth without taking so much time to do so many sets. Pick a weight that you can do for 15 reps easily and complete as many reps as possible for 2 sets.

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