Weekly 7-Day Split Gym Workout Planner For Women

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Structured workout plans are like roadmaps for your fitness journey, guiding you towards your goals efficiently and effectively. Split gym workout plans take this idea further, dividing your training into targeted sessions focused on specific muscle groups or movement patterns.

 In this article, we’ll explore the benefits of split gym workouts, how to create them, and why they’re key to achieving your fitness aspirations. Let’s dive in!

Understanding Split Gym Workouts:

Understanding split gym workouts is like discovering the secret sauce to turbocharging your fitness routine! 

Picture it as breaking down your gym time into bite-sized, targeted chunks that hit specific muscle groups or movements. It’s like unlocking different levels in a video game, each session bringing you closer to your fitness goals. 

Unlike full-body workouts, split gym routines give you the power to really zoom in on areas you want to sculpt and strengthen. Think upper/lower splits, where you tackle different parts of your body on different days, or push/pull splits, where you’re separating your moves into pushing and pulling actions. 

And then there are body part splits, where each workout is like a date with a specific muscle group – abs, back, legs, you name it! These splits are your ticket to tailor-made workouts that fit your goals like a glove.

Creating A Split Gym Workout Plan:

Creating your own split gym workout plan is like being the architect of your fitness journey! First up, take a moment to think about your goals and what you want to achieve. Then, figure out how often you want to hit the gym and how long you’ll spend there each session – it’s all about finding that sweet spot.

Next, it’s time to pick the exercises that will help you get to where you want to be. Think about which muscles you want to target and choose exercises that work them best.

Finally, once you’ve got all your pieces in place, it’s time to put it all together into a structured plan that follows your chosen split routine. Ready to craft the perfect plan? Let’s do this!

My Favorite Workout Essentials:

Insulated water bottle: Having an insulated water bottle will help keep your water nice and cold. I strongly recommend to get the Hydro Flask 20 insulated stainless steel water bottle. It keeps beverages cold for up to 24 hours, making it ideal for your weekly workout plan. It features wide opening which is really convenient to sip water effortlessly.

Weights: If you want to burn more calories, you need to add weights to your workouts. You can use weights (dumbbells) with non-slip design like- this one, Portzon Weights Dumbbells. It features space-saving design and comes with 10 different color options. You can also try to use ankle weights which is suitable for both beginner or pro.

Head/earphones: Enhance your workouts with some amazing headphones from popular brand. I highly recommend to get a sweat proof earbud, like this: JBL Endurance Race TWS or Duet 50 Pro. These sweat-resistant headphones deliver premium sound and a snug fit, perfect for staying focused during your weekly routine.

7-Day Gym Workout Planner For Women:

Instructions for the full week of advanced training are listed below. Five of those days are lifting days and two are rest days. As indicated, however, you should stay active on rest days. It will go like this:

• Monday: Cardio
• Tuesday : Lower Body
• Wednesday :Upper body and core
• Thursday: Active rest and recovery
• Friday: Lower body with a focus on glutes
• Saturday : Upper Body
• Sunday: Rest & recovery

Before you start your fitness journey, make sure that you’re healthy enough for extreme workouts. Next, always make sure you warm up before you start. This can include some light cardio plus a light set of each exercise.

Monday: Cardio

1. Running:

• Lace up your sneakers and hit the pavement or treadmill for a classic cardio workout.
• Start with a brisk walk to warm up, then transition into a steady jog or run.
• Mix it up with intervals of sprinting and recovery periods for an extra challenge.
• Aim for at least 20-30 minutes of continuous running to get your heart pumping and calories burning.

2. Jumping Rope:

How to perform:

• Grab a jump rope and get ready to channel your inner kid for a fun and effective cardio workout.
• Start with basic jumps, keeping your feet together and your arms relaxed at your sides.
• As you get more comfortable, try incorporating different techniques like double unders, criss-crosses, and high knees.
• Challenge yourself with interval training, alternating between periods of fast jumping and slower recovery jumps. (start with 30 seconds of consecutive jumping, or 50 repetitions)

3. Cycling

• Whether it’s on a stationary bike or hitting the open road, cycling is a fantastic cardio option.
• Adjust the resistance or gears to simulate different terrains and intensities.
• Mix up your ride with intervals of high-intensity sprints and steady-paced cruising.
• Aim for a longer duration ride, anywhere from 30 minutes to an hour, to really build endurance and burn calories.

4. HIIT Workouts:

• High-Intensity Interval Training (HIIT) is a fast-paced cardio workout that alternates between short bursts of intense exercise and brief rest periods.
• Choose exercises like burpees, jumping jacks, mountain climbers, and squat jumps to get your heart rate soaring.
• Perform each exercise at maximum effort for 20-30 seconds, followed by 10-15 seconds of rest.
• Repeat the circuit for 15-20 minutes for a quick and efficient cardio blast.

Here’re some beginner friendly HIIT Workout that you can try:

Tuesday: Lower Body

Do 10 reps for three sets, with a minute of rest between each set, of the following exercises:

1. Dumbbell Deadlifts:

Sets & Reps: 3 sets of 8 to 12 reps

How to perform:

Get Set: Stand with feet hip-width apart, bend your knees, and pick up dumbbells placed in front of you.

Grip Tight: Hold the dumbbells with palms facing your body, about shoulder-width apart.

Stand Tall: Straighten your legs, lifting the dumbbells as you stand up, keeping them close to your body.

Squeeze It: Squeeze your glutes at the top, making a straight line from head to heels.

Lower Slow: Bend at your hips and knees, lowering the dumbbells back down, keeping your back flat.

2. Hip Thrusts:

Sets & Reps: 3-4 sets of 10-12 reps

Setup: Sit on the ground with your upper back against a bench, knees bent, and feet flat on the floor.

Hip Lift: Place a padded barbell or a pair of dumbbells across your hips.

Thrust Up: Push through your heels, lifting your hips up until your body forms a straight line from shoulders to knees.

Squeeze It: Squeeze your glutes at the top, then lower back down with control.

3. Lunges

Sets & Reps: 2-3 sets of 10-12 repetitions per leg.

How to Perform:

Stand Tall: Start with feet hip-width apart, hands on hips or by your sides.

Step Forward: Take a big step forward with one foot, lowering your body until both knees are bent at about a 90-degree angle.

Back Straight: Keep your back straight and your front knee aligned with your ankle.

Push Back: Push through your front heel to return to the starting position.

Switch Sides: Repeat with the opposite leg.

4. Squats:

Sets & Reps: Aim for 2-3 sets of 10-15 reps.

• Stand with your feet shoulder-width apart.
• Lower your body into a squat position, bending your knees and pushing your hips back.
• Stop halfway down so your thighs are parallel to the ground.
• Hold this position and pulse up and down slightly, moving only a few inches.
• Keep your chest up and your back straight.
• Continue pulsing for a set amount of time or repetitions.
• Make sure to engage your leg muscles throughout the movement.

Wednesday: Upper Body and Core

1. Bicep curl:

Sets & Reps: 3 sets of 8-15 reps.

Start by standing up straight with a dumbbell in each hand, palms facing forward. Keep your elbows close to your body and your upper arms stationary. Now, slowly curl the weights up towards your shoulders, squeezing your biceps at the top.

Lower the weights back down in a controlled manner, fully extending your arms without locking your elbows.

2. Dumbbell Chest press:

Sets and Reps: 4 sets of 10 to 12-repetitions

• Lie flat on a bench with a dumbbell in each hand, elbows bent at a 90-degree angle and palms facing forward.
• Press the weights up towards the ceiling until your arms are fully extended, but don’t lock your elbows.
• Squeeze your chest muscles at the top, then slowly lower the weights back down until your elbows are at about chest level. Repeat it.

3. Tricep Dip:

Sets & Reps: 3 sets of 10 repetitions

How to perform:

Find a sturdy bench or chair and sit on the edge with your hands gripping the edge beside your hips, fingers pointing forward. Walk your feet forward until your knees are bent at a 90-degree angle and your arms are supporting your weight. 

Now, lower your body by bending your elbows until they’re at about a 90-degree angle, then push back up to the starting position, straightening your arms. Keep your back close to the bench and your core engaged throughout the movement. 

Thursday: Active Rest and Recovery

After putting in all that effort, it’s time to give your muscles the TLC they deserve. Think about mixing up your routine with some cross-training activities like swimming, biking, or hitting the elliptical.

Alternatively, why not unwind with a yoga class, indulge in some gentle stretching, or grab a foam roller?

Whatever you choose, make sure it’s something that helps you relax and recharge for the week ahead.

Friday: Lower Body With a Focus on Glutes

1. Kettlebell swing:

Sets & Reps: Perform 3–5 sets at 5–6 reps.

Start Strong: Stand with your feet shoulder-width apart, holding the kettlebell with both hands in front of you.

Hinge Hips: Bend your knees slightly and hinge at your hips, keeping your back straight and chest up.

Swing It Back: Swing the kettlebell back between your legs, generating power from your hips.

Power Up: Drive your hips forward explosively to swing the kettlebell up to chest level, using the momentum.

Control Down: Let the kettlebell swing back down between your legs, then repeat the movement in a fluid motion.

Engage Core: Keep your core engaged throughout the movement to stabilize your body.

2. Sumo squats:

Sets & Reps: 3-4 sets of 10-15 repetitions

How to perform:

Stand Wide: Start with your feet wider than shoulder-width apart, toes turned out slightly.

Hold On: Grab a dumbbell or kettlebell with both hands, holding it at arm’s length in front of you.

Squat Down: Lower your body by bending your knees, keeping your back straight and chest up.

Go Low: Aim to get your thighs parallel to the ground, or as low as feels comfortable.

Push Up: Push through your heels to stand back up, squeezing your inner thighs and glutes at the top.

3. Side lunge:

Side lunges are effective for targeting the inner thighs and glutes. To perform one, stand tall, then step to the side with one leg while keeping the other straight. Bend the knee of the leg you stepped out with, lowering your body towards the floor.

Keep your back straight and chest up throughout the movement. Push back to the starting position by pressing through the heel of your bent leg. Engage your core for stability and focus on feeling the stretch in your inner thigh.

4. Jump Squat

Sets & Reps: 3 sets of 10–15 reps

How to perform:

Jump squats are a fun and effective way to work your legs and boost your heart rate. Start by standing with feet shoulder-width apart. Squat down, then explosively jump up, extending your legs fully. Land softly and immediately lower back into the squat position. Repeat the steps.

Saturday: Upper Body Strength Training Workout

1. Lat Pull Down

Sets & Reps: 2–3 sets of 12–20 reps with light weight.

1. Sit down at the lat pulldown machine and adjust the thigh pads so they snugly fit over your thighs.
2. Grab the bar with a wide grip, palms facing forward, and your hands slightly wider than shoulder-width apart.
3. Pull the bar down towards your chest, keeping your chest up and shoulders back.
4. Squeeze your shoulder blades together at the bottom of the movement.
5. Slowly release the bar back up to the starting position, with control.

2. Dumbbell Single-arm Row

Sets & Reps: 6 to 8 reps for 3 to 4 sets with each arm

How to perform:

1. Grab a dumbbell with one hand and place the other hand on a bench for support.
2. Stand with your feet shoulder-width apart and your knees slightly bent.
3. Keep your back straight and core engaged.
4. Pull the dumbbell up towards your hip, keeping your elbow close to your body.
5. Squeeze your shoulder blade at the top of the movement.
6. Slowly lower the dumbbell back down with control.

3. Shoulder Press:

Sets & Reps: 3 to 4 sets of 6 to 8 reps

How to perform:

1. Sit or stand with your feet shoulder-width apart, holding dumbbells at shoulder height.
2. Keep your back straight and core engaged.
3. Press the dumbbells overhead until your arms are fully extended.
4. Don’t lock your elbows at the top.
5. Lower the dumbbells back down to shoulder height with control.

4. Triceps Overhead Extension

Sets & Reps: 3 sets of 8–12 reps

How to perform:

1. Grab a dumbbell with both hands and hold it overhead.
2. Keep your elbows close to your ears.
3. Lower the dumbbell behind your head, bending your elbows.
4. Keep your upper arms still.
5. Extend your arms to lift the dumbbell back up.
6. Feel the burn in your triceps.

Sunday: Rest And Recovery Day

Celebrate your week of hard work by giving your body time to recover. You can try yoga or stretching to prevent your muscles from getting too stiff and sore.

Don’t Forget About Nutrition:

Maintaining a balanced diet is essential when following a weekly workout routine for several reasons.

Firstly, it provides the necessary fuel for your body to perform at its best during exercise sessions. Carbohydrates, protein, and healthy fats supply energy, support muscle repair and growth, and aid in recovery.

Secondly, a balanced diet helps regulate weight and body composition, ensuring that you achieve your fitness goals effectively. Consuming a variety of nutrient-rich foods also supports overall health, including immune function, bone strength, and cardiovascular health.

Additionally, proper nutrition enhances workout performance by improving endurance, strength, and mental focus. Ultimately, combining a balanced diet with regular exercise promotes optimal physical and mental well-being, helping you to feel and perform your best each week.