Powerful Best 5 Day Workout Routine For Women

If you think that only men enjoy working out and lifting weights, then you are probably wrong. Nowadays, one can see that fitness centers crowded with women. And it is not a surprise that some maybe even involved in deadlifting too. This 5 Day Workout Routine for women will get maximum results for them.

In the older days, when you walk inside a fitness center, you can only spot men squatting and benching in the weight room and only the cardio section with women. But things have changed, and women are very much conscious about their fitness and how to get abs from this best 5 day workout routine.

Do you think only men can have all the fun by having muscular abs, women can also have them if they want. If you want answers to the question of how to get abs women, then please continue with the article. In this article, we’ll be looking at the best 5 day workout routine for women to gain muscle and strength.

If you are a woman and serious about building strong and powerful muscles, then please read this article until the very end. Get to know the best ab exercises.

Warmup Routine.

Warming up before your intense ab workout is crucial as it helps in preparing your body for strenuous workouts. A 5-10 minute warmup routine will reduce all the soreness in your muscles and increase the blood flow to the muscles.

Stretching the muscles before your ab exercises will help in increasing the elasticity in the muscle fibers. Injury risks get reduced as it improves body flexibility and mobility as well.

Increased blood flow ensures that more amount of nutrients and minerals get circulated inside the body to feed the muscle cells. Simply stretching your legs and arms don’t constitute a productive warm-up session. A good warm-up session before the best ab exercises should consist of:

5 Day Workout Routine - Warm up for women
  • Knee lifts –     For 1 minute
  • Heel digs –     For 1 minute
  • Shoulder rolls –    2 sets with 10 reps (per arm)
  • Knee bends –        10 reps
  • Head rotations –        20 reps
  • Hip rotations –        10 reps

Want to know more about how to get abs.

5 Day Workout Routine for Women.

This 5-day exercise routine is developed for women to help them get healthy and toned. If you follow this routine correctly, then you can see the notable difference in your health soon.

Day 1 – Chest & Arms.

The first day of the workout routine is dedicated to focusing on the chest and arms section of the body. During this week, you need to follow the workout routine as specified below:

  • Bench Barbell Press –        4 x 8
  • Pushups –        4  x10
  • Cable crossover workout –        3 x 15
  • Lat pulldown –        4 x 12
  • Triceps Dips –        3 x 15
  • Seated cable row –        4 x 12
  • Elliptical machine –        10 minutes

Day 2 – Shoulders & Back.

If you have successfully completed your first day of the workout, you can fully concentrate on your upper body on day 2 of the routine.

  • Dumbbell shoulder press –        3 x 12
  • Dumbbell upright row –        3 x 12
  • Side lateral raise –        3 x 10
  • Bent over dumbbell row –        3 x 12
  • T-Bar rows                   –        4 x 10
  • Exercise Bike –        10 minutes

A study reveals the crunch on ineffective ab exercises.

Day 3 – Cardio Workout.

In this 5-day routine, day three is for cardio workouts. Here you will be following the workouts mentioned below:

  • Burpees –        1 x 10
  • Pushups –        1 x 10
  • Crunches –        1 x 15
  • Squat thrusts –        1 x 20
  • Hanging leg raise –        3 x 10
  • Treadmill –        20 minutes

Day 4 – Strength Training.

5 Day Workout Routine - Bench Press workouts for women

If you love strength training, then day four is scheduled for weight and strength training. If you are new to strength training, then better start with lighter loads and gradually move to moderate and heavy loads. Take ample rest in between workouts, think about how to get abs and your lower ab exercises, standing ab exercises, etc.

  • Incline dumbbell press – 5 x 5
  • Bench barbell press – 5 x 5
  • Deadlifts – 5 x 5
  • Bent over barbell – 5 x 5
  • Bent snatch – 5 x 5
  • Exercise bike – 10 minutes

Day 5 – Leg Workouts.

  • The last day of the ab exercises for women is for strengthening your legs.
  • Leg press machine – 3 x 12
  • Leg extensions – 3 x 15
  • Hamstring curls – 3 x 15
  • Walking lunges – 4 x 10 (per leg)
  • Seated or standing calf raises – 4 x 20 (per leg)
  • Elliptical machine –        10 minutes

Note: all routine mentioned as sets x reps. For example, 2 x 3 means it is 2 sets x 3 reps.

All the different rep ranges will help you get results. In these ab workouts, we will primarily focus on 8-15 reps. It will help you get stronger and build up muscle endurance.

Want to learn about your abdominal muscle anatomy?

Workout Routine– Reps.

When you are not performing core workouts with weights, you can increase the reps if you don’t feel uncomfortable or tired. Since there are no weights, you are only flexing your muscles, and hence you can increase the rep range.

Even though it doesn’t require a lot of effort, it can be pretty much useful in strengthening your joints and muscles to a great extent.

don’t use weight

And don’t use any kind of weight during your warmup routines. The main reason behind doing a daily warmup exercise is to flex your muscles and acclimatize to the conditions.

If you struggle to complete the reps provided for each workout, then you can always reduce the number of reps, but never reduce the intensity of the exercises. Even if it is for 4-5 reps, do it with passion and intensity.

Workout Routine – Timeout.

Between core workouts, you can rest for a minute or two. If you feel you need more time, you can take an extra minute but not more than that. And after five days of training, you can take rest for the next two days, recuperate your body and then start a new 5-day routine.

Workout Routine – Best Diet.

No matter how hard you train during this 5-day workout routine, everything will go in vain if you don’t take the right kind of healthy food at the correct time. It is crucial to choose food that is rich in minerals and nutrients to help you get the best results from the training program.

Eat healthy food

This is the reason we’ll provide you with some diet and nutrition tips that you need to take during this core exercises routine.

Drink Plenty of Water.

The water content in our body is close to 80%, and the more you exercise, the water content will drain quickly. Hence, it is essential to drink plenty of water during this 5-day exercise routine. Doing workouts involving upper ab exercises when dehydrated will trigger a lot of health issues. Fitness experts recommend that you need to drink at least 2-2.5 liters of water every day.

Healthy Protein Intake.

Proteins play a vital role in muscle growth. If you are serious about developing strong muscles, then you need to eat foods containing a lot of proteins every day. Food sources like chicken, dairy, fish, nuts, and eggs are rich sources of proteins.

Don’t Miss out on Veggies.

Apart from proteins, you also need carbs and healthy fats to gain muscle and strength. Veggies are rich in antioxidants, minerals, and vitamins.


While losing weight is excellent, it is also imperative to get yourself a body with stronger muscles and a defined shape. Many women have taken advantage of this 5-day workout routine to strengthen and tone their muscles. If you are looking for an answer to how to get abs, then please follow this routine and you will find the answers here.

This 5-day routine is very effective and gives you results in a quick time. Hope the above article has provided you with all the information about the best 5 day workout routine for women to gain muscle and strength.

Please post your comments and suggestions on your thoughts on ab exercises for beginners and other general comments in the feedback section below.

13 thoughts on “Powerful Best 5 Day Workout Routine For Women”

  1. Hello there this is an awesome article you’ve got here. I think the reason why I have feel reluctant to do my workouts is because there’s no fixed routine. Thanks for providing one for me, I just hope this helps me as I will carefully follow every instructions in it.

  2. Hello SR, You have a nice article out there. 5 days workout routine for women is great. There are lots of women as you speak of whom they are seen doing some heavy duty stuff at the Gym. Nothing is same anymore as earlier only man were visible at the gym.
    You’ve covered almost every aspect of workout routine one can follow including some diet tips. The great stuff is you’ve streamline about the 5 day routine one has to follow. Picking a day for different parts of body to workout.

    About protein intake, Nowadays people tend to consume more of a protein powder than eating lean meat. Which one is better? Please shed some lights on it, so that this young generation knows what protein is good for health?

    Nice work do post more on related topics. 

    • Thanks to your appreciation comment. OK. that right this workout plan is somewhat difficult, but, I think, this topic also mentioned 5 days, this is a little more time, in a five days workout plan is such hard exercises can be expected fast results. But, many workout plans have results, but it will take more time to show the results. anyway, I like to answer your question, what is better of that selection. I think both of them are not more suitable. If you can eat in the level and you do your exercises is more enough. But, within your question, I recommend, eating lean meat is better than protein powder. I like to suggest if you have additional questions or anything in this regard ask me with a simple comment bellow. I will provide your answer. thanks 

  3. hello…..this article has opened my eyes wide and am glad that i got the opportunity to learn more.I never thought that it is necessary to have a good diet while doing exercise. Through this i can do the exercise with the correct guidelines and have pleasing results. Having an easy work out was something i skipped and this made me feel tied fast even before time is out.

    • I think, according to my experience, these are starting a very basic level if you try these you can adapt to this workout routine. then without your feel, you automatically like this workout routine. If you don’t like it anymore I like to suggest, one other method to start your workout from Zumba Dance. Then, step by step your workout method changes up to the hard method. If you like to keep a fit and shaping body, you have to do a workout or you have to control your eating. OK. if you have any questions that this or any, please comment below, then, I will sure provide answers for your questions. Thanks for commenting

  4. Hello thanks so much for sharing this lovely and well detailed article.personllally have always been so lazy to exercise because I have the mindset that having a good diet doesn’t need exercises.but your article has made me learn and know more.i will definitely make out a time schedule for exercising because am becoming too far……thanks once again.

  5. Great article! Women need to not only focus on losing weght but gaining lean muscle mass. A girlfriend of mine is so obsessed with the scale, and I am trying to explain to her that when you start training, your body composition will change. You may weigh the same or weigh more, but you have more muclse and less fat.

    And yes, I have heard it many times from women at the gym say “well now I deserve a muffin”. Food accounts for 80% of our results. 

    • According to my knowledge, I suggest, regular food taking is OK. but, you have to do exercise to burn calories otherwise, you will be overweight but if you regularly do the exercise you can control or maintain your body shape. not need to more hard exercises. cool. I think you haven’t any questions to know please comment below. Thanks for your comment

  6. Hey, I enjoy a lot while reading such lovely workout routine. My wife is doing exercise regularly but not getting perfect results. I hope your 5 day workout routine will work for her. I will share this routine to my wife and other ladies too. She can do the exercise with your correct guidelines and have pleasing results. Thanks for sharing.

    • Actually, if you have a home gym equipment this will especially more interesting, but, if not, you have to go to the gym because of some exercises are used with Dumbbells, barbells, machine etc. This because this will interesting because it combines some more workout plans. Thanks for sharing your comment and please share with your friends too. 

  7. Hello Saman, this is indeed an awesome article here, I must say this is exactly what I have been looking for, workout routine for my wife, she just developed this new love for exercise which has never been there, maybe its due to the covid 19 pandemic LOL, i’m sharing this with her right away. Thanks for sharing this awesome post.

    • OK, thanks for your comments and if you have any questions to learn more, please comment below I will surely answer your questions. Another thing is if you can share with your friend to inform them about this interesting article.


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