If you’re looking to commit 5 days per week to weight training, you can achieve a lot when it comes to physique and strength related goals.
Weight training can transform your body and give you the strength you need to assist you with all of your responsibilities throughout the day.
That said, 5 days specifically dedicated to weight training is an approach that is generally recommended if your goals are strictly physique or strength-based.
For those who are more interested in general fitness, you may be better served by looking into a 2-4 day weight training split (linked below) and pairing them with a cardio training program throughout the week.
- 2 Day Workout Split for Women
- 3 Day Workout Split for Women
- 4 Day Workout Split for Women
However, if you’re more interested in growing muscle and building strength, you’ve come to the right place. In this article, we will provide a 5 day workout split for women template.
5 Day Workout Split for Women Overview
The following workout template is a 5 day workout split that women can use to build strength and muscle.
In the 5 days, you will have a push workout dedicated to training the push muscles of the upper body such as the shoulder, chest, and triceps. Another day will be a pull workout focused on building the pull muscles of the upper body such as the back and biceps.
Two days per week are dedicated to leg training. These workouts will hit the muscles of the quads, hamstrings, glutes, and calves.
Lastly, the final training day of the week is a full body workout to provide an optimal training frequency for muscle growth.
If cardio is paired with this training program, it is recommended to perform lower intensity cardio in zones 1 and 2.
Your weekly routine will likely be split similarly to this weekly schedule:
- Monday: Push workout for women
- Tuesday: Leg workout for women
- Wednesday: Pull workout for women
- Thursday: Leg workout for women
- Friday: Rest/Active Recovery
- Saturday: Full body workout for women
- Sunday: Rest/Active Recovery
As with any workout routine you find on Legacy Muscle, please keep in mind that this is meant to serve as a generalized template. It was not written in any sort of individualized manner. It will need to be tailored to meet your specific needs, goals, and physical capabilities. It may be worthwhile eliciting the help of a personal trainer to assist with this.
Day 1: Push Workout for Women
| Exercise | Set Range | Rep Range |
| Bench Press | 3-5 | 3-8 |
| Dumbbell Shoulder Press | 2-4 | 6-12 |
| Dumbbell Lateral Raise | 2-4 | 8-12 |
| Machine Chest Fly | 2-4 | 8-12 |
| Cable Tricep Extension | 2-4 | 8-12 |
Day 2: Leg Workout for Women A
| Exercise | Set Range | Rep Range |
| Squat | 3-5 | 3-8 |
| Leg Press | 2-4 | 8-12 |
| Dumbbell Romanian Deadlift | 2-4 | 8-12 |
| Leg Curl | 2-4 | 8-12 |
| Glute-Focused Hyperextension | 2-4 | 8-12 |
Day 3: Pull Workout for Women
| Exercise | Set Range | Rep Range |
| Barbell Row | 3-5 | 3-8 |
| Lat Pull Down | 2-4 | 6-12 |
| Seated Cable Row | 2-4 | 8-12 |
| Cable Face Pull | 2-4 | 8-12 |
| Dumbbell Curls | 2-4 | 8-12 |
Day 4: Leg Workout for Women
| Exercise | Set Range | Rep Range |
| Hack Squat | 3-5 | 6-12 |
| Leg Extensions | 2-4 | 8-12 |
| Dumbbell Hip Thrust | 2-4 | 8-12 |
| Glute Cable Kickbacks | 2-4 | 8-12 |
| Hip Abduction Machine | 2-4 | 8-12 |
Day 5: Full Body Workout for Women
| Exercise | Set Range | Rep Range |
| Deadlift | 2-5 | 3-8 |
| Machine Shoulder Press | 2-4 | 8-12 |
| Dumbbell Row | 2-4 | 8-12 |
| Dumbbell Bench Press | 2-4 | 8-12 |
| Bodyweight Walking Lunges | 2-4 | 8-12 Each |
| Mini-Band Duck Walks | 2-4 | 10-15 Each |
5 Day Workout Split for Women Wrap Up
A 5 day weight training split is an excellent way for intermediate-advanced lifters to commit to increasing muscle and strength.
Women can design their 5 day workout routines in several ways.
This article showed how you can program your workouts to prioritized strength-building in the upper body while also emphasizing muscle growth in the lower body through an increased training frequency.
Workout templates such as the one provided can be performed for a decent duration of time (as many as 12-16 weeks) depending on your goals and the progress you are making with your workouts.
With any workout routine, it is important to make the workouts more challenging as each week passes. An excellent way to do this is to increase the weight you use on exercises as they become easier to perform.
You may want to keep a workout journal to track how you feel when performing exercises and what weight you use. This will make it easier to recognize and remember when you feel like you could take on heavier weights.
Also know that progress is not always linear. Sometimes you may feel stronger one week and weaker the next. This is totally ok. Listen to your body and adjust whatever needs to be adjusted to recover better and get stronger.
If you enjoyed this workout routine, please consider sharing Legacy Muscle with a friend. We are excited to be growing the website and hope that the content can help/reach as many people looking to prioritize their fitness training!