12 Week UPPER BODY Legs Workout for Women

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This 12 week push, pull, legs workout was designed specifically for women looking to build lean muscle and lose unwanted fat. Read on to learn more!

Workout Description

When it comes to the discussion on which workout training split is the absolute best for building lean muscle, the push, pull, legs (PPL) split comes up a lot.

And, it’s easy to understand why.

With PPL splits, you can effectively train each muscle group twice and with a fair amount of volume each time.

How does this benefit women’s specific training?

Due to the increased frequency and the way the workouts are split apart, you can find a perfect balance between compound lifts that will help you build strength and isolation lifts that’ll help your overall muscle tone.

Now, it does have its shortcomings. It requires you to go to the gym up to 6 times per week – which is a huge ask if you’re a busy individual.

However, for those who have the time to dedicate to the following split – you’ll absolutely love the results.

Monday: Push Workout for Women

Exercise Sets Reps
Dumbbell Shoulder Press 3 8
Shoulder Machine Press 3 8
Dumbbell Bench Press 3 8
Incline Bench Press Machine 3 8
Eccentric Only Dips 3 8

Tuesday: Pull Workout for Women

Exercise Sets Reps
Bent Over Dumbbell Row 3 8
Seated Cable Row 3 8
Lat Pull Down 3 8
Underhand Lat Pull Down 3 8
Dumbbell Curl 3 8
Ab Crunch 3 20
Ab Bicycle 3 20 Each

Wednesday: Legs Workout for Women

Exercise Sets Reps
Squat 3 8
Romanian Deadlift 3 8
Hip Thrust 3 8
One Leg Leg Press 3 8
Leg Press Calf Raise 3 12
Seated Calf Raise 3 12

Friday: Push Workout for Women

Exercise Sets Reps
Lateral Raise 3 12-15
Weight Plate Front Raise 3 12-15
Incline Dumbbell Press 3 12-15
Pec Deck 3 12-15
Rope Press Down 3 12-15
Skullcrusher 3 12-15
Hanging Leg Raise 3 12
Plank 3 1 Min

Saturday: Pull Workout for Women

Exercise Sets Reps
Machine Row 3 12-15
One Arm Dumbbell Row 3 12-15 Each
Cable Face Pull 3 15-20
V-Bar Pull Down 3 12-15
Shotgun Row 3 12-15
Cable Curl 3 12-15
Preacher Curl 3 12-15

Sunday: Legs Workout for Women

Exercise Sets Reps
Leg Press 3 12-15
Goblet Squat 3 12-15
Dumbbell Stiff Legged Deadlift 3 12-15
Leg Curl 3 12-15
Hyperextension 3 12-15
Bodyweight Glute Bridge 3 15
Standing Calf Raise 3 15-20

Pull, Push, Legs Workout for Women Notes


The workout above is a template of what a PPL workout split looks like for women.

The workout covers every single body part, hitting them each twice throughout the week.

As mentioned, PPL splits require a lot of effort and getting to the gym 6 times a week isn’t always easy. However, it does allow you to maximize your weight training.

For those looking to lose body fat – this means you won’t have to spend all of your time on a piece of cardio equipment. And for those looking to build muscle – you effectively hit each muscle group to promote quality lean muscle growth.

If you have any questions about the program whatsoever, please leave them in the comments section below!