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Last Updated on January 26, 2021

The Ultimate 5-Day Workout Routine for Women to Get Strong and Toned

The Ultimate 5-Day Workout Routine for Women to Get Strong and Toned

Men, it seems, are not the only ones who enjoy lifting weights. Nowadays, you’re just as likely to see women in the gym, squatting, benching, and deadlifting. The ‘Girls that lift’ movement is now very much established, and we think that’s awesome.

Years ago, if you walked into a gym, more often than not, the sight you would be greeted with would be a weight room full of men, and a cardio room full of women. Women were generally advised to stay away from weights as it was wrongly believed that lifting weights would turn them into hulking she-beasts.

As research was conducted, and as common sense began to prevail, people found that lifting weights as a woman would not cause you to add 50 pounds of muscle to your frame overnight. In fact, it was found that resistance training provided a shapelier, curvier, leaner, more defined physique than one which could be attained through cardio alone.

That’s why today, we are going to be looking at a 5 day workout routine for women to get strong and toned.

If you’re a woman who is looking to get bigger, stronger, and more toned, the following routine is perfect.

Warming Up

Before you commit to any form of workout routine, it is absolutely vital that you take the time to properly warm up before training.

Warming up before training is important because it helps improve your flexibility and mobility, and helps reduce the risk of injury. By stretching the muscles before training, you help to increase muscle fiber elasticity. This is important because it means that the muscle fibers are far less-likely to rip and tear.

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A good warm up will also increase your core body temperature and will potentially improve your athletic performance. Warming up boosts circulation, which in turn means more blood flows around the body. This ensures that more oxygen and nutrients can be carried around the body and be fed to the awaiting muscle cells. The more energy they have, the harder the muscles can work when you’re training.

Simply doing a few reps with just the bar, or a very light set of dumbbells, does not constitute as an effective warmup.

Sample Warm Up Routine

Let’s look at how you can warm up properly to get the most from your training.

A sample warmup routine could consist of the following exercises and movements:

  1. 1 minute of knee lifts
  2. 1 minute of heel digs
  3. 2 sets of 10 shoulder rolls per arm
  4. 10 knee bends
  5. 20 head rotations
  6. 10 hip rotations

5 Day Workout Routine for Women to Get Strong and Toned

Now let’s take a look at the ultimate 5-day workout routine for women to get strong and toned. If followed correctly, you should start seeing and feeling noticeable improvements on a weekly basis.

The idea here is to build lean muscle while keeping calorie expenditure high to melt away stubborn body fat in the process

Monday – Chest and Arms

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    1. Flat bench barbell press – 4 sets of 8 reps
    2. Push ups – 4 sets of 10 reps
    3. Cable crossovers – 3 sets of 15 reps
    4. Incline dumbbell flyes – 4 sets of 12 reps
    5. Barbell biceps curls – 3 sets of 15 reps
    6. Alternate arm hammer curls – 4 sets of 12 reps per arm
    7. Triceps rope overhead extensions – 3 sets of 20 reps
    8. Triceps dips – 3 sets of 15 reps
    9. 10 minutes on the elliptical machine

    Tuesday – Shoulders and Back

      1. Standing barbell military press – 4 sets of 10 reps
      2. Dumbbell lateral raises – 4 sets of 15 reps
      3. EZ bar upright rows – 3 sets of 15 reps
      4. Seated dumbbell shoulder press – 4 sets of 10 reps
      5. Dumbbell shrugs – 4 sets of 10 reps
      6. Close-grip lat pulldowns – 4 sets of 12 reps
      7. Dumbbell bent over rows – 4 sets of 12 reps per arm
      8. T-Bar rows – 4 sets of 10 reps
      9. 10 minutes on the stationary bike

      Wednesday – Cardio Circuit

        1. 10 burpees
        2. 10 push ups
        3. 15 crunches
        4. 20 squat thrusts
        5. 3 sets of 10 hanging leg raises
        6. 3 x 1-minute rounds of plank
        7. 20 minutes low intensity cardio on the treadmill

        Thursday – Strength day

          1. Incline dumbbell press – 5 sets of 5 reps
          2. Flat bench barbell press – 5 sets of 5 reps
          3. Deadlifts – 5 sets of 5 reps
          4. Barbell clean and press – 5 sets of 5 reps
          5. Barbell bent-over rows – 5 sets of 5 reps
          6. Barbell snatch – 5 sets of 5 reps
          7. 10 minutes on the stationary bike

          Friday – Legs

            1. Barbell squats – 4 sets of 8 reps
            2. Leg press machine – 3 sets of 12 reps
            3. Leg extensions – 3 sets of 15 reps
            4. Hamstring curls – 3 sets of 15 reps
            5. Walking lunges – 4 sets of 10 reps per leg
            6. Seated or standing calf raises – 4 sets of 20 reps per leg
            7. 10 minutes on the elliptical machine

            Diet and Nutrition

            It doesn’t matter how hard you are training in the gym, if you aren’t eating the right foods at the right time, all of your efforts will have been in vain. You can’t out-train a bad diet, which is why we’re going to share a few diet and nutritional secrets with you before leaving.

            Remember, we’re looking at the ultimate 5-day workout routine for women to get strong and toned, and if you’re not eating right, you will become neither strong, nor toned.

            Here are some tried and tested methods proven to give great results.

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            1. Drink enough water

            When it comes to exercise and health in general, adequate hydration is crucial.

            Water makes up close to 80% of our bodies, and we need it to perform even the most basic of physiological processes. Without adequate amounts of water in our bodies, we run the risk of dehydrating, which can affect athletic performance, and our health in general.

            When we exercise, we perspire and can lose important electrolytes via our sweat. This is why it’s important to stay well hydrated during exercise, to help replenish the fluids, minerals, and electrolytes we lost through training.

            Aim for 2.5 litres of mineral water per day. Failing that, filtered water is still very good for you.

            2. Get plenty of healthy protein

            Protein is vital for muscle growth and repair. If you want to become strong and/or toned, you need to make sure you are taking enough protein in each day.

            Aim for around 0.6 – 1 gram of protein per pound of bodyweight, and be sure to spread it out evenly throughout the day. Look for lean and healthy sources like fish, chicken, turkey, eggs, nuts, seeds, dairy, and grass-fed red meat.

            3. Invest in a good quality whey protein

            Providing you can consume whey, whey protein is a supplement you will need to invest in if you wish to build muscle and burn fat.

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            Whey protein shakes are perfect because one shake provides around 30 or more grams of protein per serving. They’re easy to make, convenient, they taste great, and they’re full of other nutrients that the muscles thrive upon.

            4. Don’t forget your veggies

            As well as protein, healthy fats, and complex carbs, you will also need to make sure you are eating plenty of vegetables.

            Vegetables are full of digestive-friendly dietary fiber, they’re rich in vitamins, minerals, and antioxidants, and they help to give your meals extra texture and flavour.

            Don’t rely on vitamin supplements alone when it comes to nutrient intakes, instead, make sure you eat plenty of fresh vegetables each day.

            More Resources for Women Getting in Shape

            • Adam Evans — BioHacker, competitive athlete, researcher in health and fitness
            • Candace Rhodes — A fitness coach to help women achieve amazing toned bodies
            • Richard Adefioye — A writer with an unquenchable passion for healthy living and productivity

            Featured photo credit: pixabay via pixabay.com

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            Reda Elmardi

            Fitness and bodybuilding blogger

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            Last Updated on January 26, 2021

            The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

            The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

            Now is as good a time as any to focus on getting your body into the best shape possible.

            Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

            Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

            In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

            What’s so special about this workout routine for men?

            There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

            Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

            It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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            With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

            Beginner full body workout routine

            To start with, we’ll be taking a look at a beginner workout routine.

            This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

              Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

              Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

              Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

              Intermediate workout for men

              This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

              This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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                Day 1: Chest, Shoulders and Triceps

                Chest

                Triceps

                Shoulders

                Day 2: Back and Biceps

                Back

                Biceps

                Day 3: Legs

                Quads, Glutes and Hamstrings

                Calves

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                Day 4:  Shoulders, chest, and Triceps

                Chest

                Triceps

                Shoulders

                Note:

                Every second week superset bench press and dumbbell flys.
                Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

                Day 5: Back and Bis

                Back

                Biceps

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                Advanced Workout Routine For Men

                Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

                It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

                Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                  Day 1: Chest & Back

                  • Barbell Bench Press – work up to a 5 rep max for the day
                    • Set 1 at 50% – 1 set of 5 reps
                    • Set 2 at 60% – 1 set of 5 reps
                    • Set 3 at 70% – 1 set of 5 reps
                    • Set 4 at 80% – 1 set of 5 reps
                    • Set 5 at 90% – 1 set of 5 reps
                    • Set 6 at 100% – 1 set of 5 reps
                  • Incline Dumbbell Press – 3 sets of 6-8 reps
                  • Dips – 3 sets of 6-10 reps
                  • Pullups – 3 sets of 5-8 reps
                  • Pendlay Rows – 3 sets of 6-10 reps
                  • Pulldowns – 3 sets of 6-10 reps

                  Day 2: Legs

                  • Squats: work up to a 5 rep max for the day
                    • Set 1 at 50% – 1 set of 5 reps
                    • Set 2 at 60% – 1 set of 5 reps
                    • Set 3 at 70% – 1 set of 5 reps
                    • Set 4 at 80% – 1 set of 5 reps
                    • Set 5 at 90% – 1 set of 5 reps
                    • Set 6 at 100% – 1 set of 5 reps
                  • Leg Press – 3 sets of 6-10 reps
                  • Stiff-Legged Deadlift – 5 sets of 5 reps
                  • Hamstring Curls – 3 sets of 6-8 reps
                  • Calf-Raise – 5 sets of 10 reps

                  Day 3: Shoulders & Arms

                  Day 4: Rest

                  It’s your rest day. Rest your muscle to prepare for the next round of training.

                  Day 5: Chest, Shoulders, & Triceps

                  Day 6: Back & Biceps

                  Day 7: Legs

                  Final Thoughts

                  So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                  Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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                  Featured photo credit: pixabay via pixabay.com

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