← Back to Workouts
Build Musclebeginnerfemale6

Muscle & Strength's 30 Day Workout Plan For Women

Muscle & Strength's 30 Day Workout Plan For Women

Women should lift weights. The benefits are too good not to!

No, you won’t get too bulky or too big – you just don’t have enough testosterone to get that way.

Resistance training is the only way to effectively reshape your physique by building some shapely muscle and burning some unwanted body fat at the same time.

New to this type of training or in need of something new? Below is a 30-day workout plan made just for women.

It’s actually not too far from what guys do in the gym – with lighter weights of course. It’s also a beginner’s guide taking you from basic bodyweight exercises to more traditional training so you will always be progressing and avoid being bored.

It’s time to get a little stronger, leaner and into the shape of your life!

Day 1 Warm-Up Working Set Rest (Secs)
Push-Up 1x10 3x15 30
Inverted Row 1x10 3x10 30
Prisoner Squat 1x10 3x15 30
Reverse Lunge (per leg) - 3x10 30
Single-Leg Calf Raise (per leg) - 3x10 Alternate
Floor Crunch - 3x15 30
Day 2 Warm-Up Working Set Rest (Secs)
Lying Leg Raise - 3x20 -
20 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.)
Day 3 Warm-Up Working Set Rest (Secs)
Push-Up 1x10 3x20 30
Inverted Row 1x10 3x15 30
Prisoner Squat 1x10 3x20 30
Reverse Lunge (per leg) - 3x15 30
Single-Leg Calf Raise (per leg) - 3x15 Alternate
Floor Crunch - 3x20 30
Day 4 Warm-Up Working Set Rest (Secs)
Lying Leg Raise - 3x20 -
20 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.)
Day 5 Warm-Up Working Set Rest (Secs)
Push-Up 1x10 3x25 30
Inverted Row 1x10 4x15 30
Prisoner Squat 1x10 3x25 30
Reverse Lunge (per leg) - 4x15 30
Single-Leg Calf Raise (per leg) - 4x15 Alternate
Floor Crunch - 4x20 30
Day 6 Warm-Up Working Set Rest (Secs)
Lying Leg Raise - 3x20 -
20 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.)
Day 7 Warm-Up Working Set Rest (Secs)
Rest day or active rest – any recreational activity of your choice.

Women's Complete Workout - Floor Crunch For Abs

Day 8 Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Press 1x12 3x12 30
Bent-Over Dumbbell Row 1x12 3x12 30
Seated Dumbbell Shoulder Press - 3x12 30
Dumbbell Lunge (per leg) 1x10 3x10 30
Dumbbell Goblet Squat - 3x12 Alternate
Single-Leg Dumbbell Calf Raise - 3x12 Alternate
Decline Bench Sit-Up - 3x15 30
Day 9 Warm-Up Working Set Rest (Secs)
Hanging Leg Raise - 3x20 -
30 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.)
Day 10: + Weight, - Reps Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Press 1x12 3x10 30
Bent-Over Dumbbell Row 1x12 3x10 30
Seated Dumbbell Shoulder Press - 3x10 30
Dumbbell Lunge (per leg) 1x10 3x10 30
Dumbbell Goblet Squat - 3x10 Alternate
Single-Leg Dumbbell Calf Raise - 3x10 Alternate
Decline Bench Sit-Up - 3x20 30
Day 11 Warm-Up Working Set Rest (Secs)
Hanging Leg Raise - 3x20 -
30 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.)
Day 12: + Weight, - Reps Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Press 1x12 3x8 30
Bent-Over Dumbbell Row 1x12 3x8 30
Seated Dumbbell Shoulder Press - 3x8 30
Dumbbell Lunge (per leg) 1x10 3x8 30
Dumbbell Goblet Squat - 3x8 Alternate
Single-Leg Dumbbell Calf Raise - 3x8 Alternate
Decline Bench Sit-Up - 4x15 30
Day 13 Warm-Up Working Set Rest (Secs)
Hanging Leg Raise - 3x20 -
30 minutes of steady-state cardio of choice (jogging, bike, elliptical, etc.)
Day 14 Warm-Up Working Set Rest (Secs)
Rest day or active rest – any recreational activity of your choice.

Full Body Workout Routine For Women: Dumbbell Lunges

Day 15 Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Fly 1x12 3x12-15 45
Push-Up - 3x15-20 45
Wide-Grip Pull-Up Or Pulldown 1x10 3x12-15 45
Bent-Over Dumbbell Row 1x10 3x12-15 45
Dumbbell Side Lateral Raise - 3x12-15 45
Dumbbell Upright Row - 3x12-15 45
Bicycle Crunch - 3x20 30
Day 16 Warm-Up Working Set Rest (Secs)
Dumbbell Curl 1x12 3x12-15 45
Parallel Bar Dip Or Pressdown 1x10 3x12-15 45
Barbell Back Squat 2x12 3x12-15 45
Dumbbell Stiff Leg Deadlift - 3x12-15 45
Seated Calf Raise 1x12 3x12-15 30
Seated V-Up - 3x20 30
Day 17 Warm-Up Working Set Rest (Secs)

30 minute interval session: sprints, bike or other favorite mode:

  • 2 Minute Warm-Up
  • 5 intervals of 30 seconds of high intensity and 2 minutes of low intensity
  • 3 minute cool-down
Day 18: + Weight, - Reps Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Fly 1x12 3x10-12 45
Push-Up - 3x15-25 45
Wide-Grip Pull-Up Or Pulldown 1x10 3x10-12 45
Bent-Over Dumbbell Row 1x10 3x10-12 45
Dumbbell Side Lateral Raise - 3x10-12 45
Dumbbell Upright Row - 3x10-12 45
Bicycle Crunch - 3x20 30
Day 19: + Weight, - Reps Warm-Up Working Set Rest (Secs)
Dumbbell Curl 1x12 3x10-12 45
Parallel Bar Dip Or Pressdown 1x10 3x10-12 45
Barbell Back Squat 2x12 3x10-12 45
Dumbbell Stiff Leg Deadlift - 3x10-12 45
Seated Calf Raise 1x12 3x10-12 30
Seated V-Up - 3x20 30
Day 20 Warm-Up Working Set Rest (Secs)

30 minute interval session: sprints, bike or other favorite mode:

  • 2 Minute Warm-Up 
  • 5 intervals of 30 seconds of high intensity and 2 minutes of low intensity 
  • 3 minute cool-down
Day 21 Warm-Up Working Set Rest (Secs)
Rest day or active rest – any recreational activity of your choice.

Muscle & Strength Womens 30 Day Workout Plan: Barbell Squats

Day 22 Warm-Up Working Set Rest (Secs)
Flat Bench Dumbbell Press 1x12 3x8-12 60
Incline Bench Dumbbell Press - 3x8-12 60
Bent-Over Barbell Row 1x12 3x8-12 60
Neutral-Grip Pull-Up or Pulldown - 3xMax 60
Seated Dumbbell Shoulder Press 1x12 3x8-12 60
Dumbbell Shrug - 3x8-12 60
Decline Sit Up - 3x20 30
Day 23 Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Curl 1x12 3x8-12 60
Close-Grip Push-Up 1x10 3x8-12 60
Barbell Front Squat 2x12 3x8-12 60
Barbell Romanian Deadlift - 3x8-12 60
Standing Calf Raise 1x12 3x8-12 30
3-Way Sit-Up - 3x20 30
Day 24 Warm-Up Working Set Rest (Secs)

23 minute interval session: sprints, bike or other favorite mode:

  • 2 Minute Warm-Up
  • 12 intervals of 30 seconds of high intensity and 1 minutes of low intensity
  • 3 minute cool-down
Day 25: + Weight, -Reps Warm-Up Working Set Rest (Secs)
Flat Bench Dumbbell Press 1x12 3x6-10 60
Incline Bench Dumbbell Press - 3x6-10 60
Bent-Over Barbell Row 1x12 3x6-10 60
Neutral-Grip Pull-Up or Pulldown - 3xMax 60
Seated Dumbbell Shoulder Press 1x12 3x6-10 60
Dumbbell Shrug - 3x6-10 60
Decline Sit Up - 3x25 30
Day 26: + Weight, - Reps Warm-Up Working Set Rest (Secs)
Incline Bench Dumbbell Curl 1x12 3x6-10 60
Close-Grip Push-Up 1x10 3x6-10 60
Barbell Front Squat 2x12 3x6-10 60
Barbell Romanian Deadlift - 3x6-10 60
Standing Calf Raise 1x12 3x6-10 30
3-Way Sit-Up - 3x20 30
Day 27 Warm-Up Working Set Rest (Secs)

23 minute interval session: sprints, bike or other favorite mode:

  • 2 Minute Warm-Up
  • 12 intervals of 30 seconds of high intensity and 1 minutes of low intensity
  • 3 minute cool-down
Day 28 Warm-Up Working Set Rest (Secs)
Rest day or active rest – any recreational activity of your choice.
Day 29 Warm-Up Working Set Rest (Secs)

23 minute interval session: sprints, bike or other favorite mode:

  • 2 Minute Warm-Up
  • 12 intervals of 30 seconds of high intensity and 1 minutes of low intensity
  • 3 minute cool-down
Day 30: Active Rest Day Or Light Bodyweight-Only Workout Warm-Up Working Set Rest (Secs)
Push-Up 1x10 2-3x15 30
Inverted Row 1x10 2-3x10 30
Prisoner Squat 1x10 2-3x15 30
Bodyweight Lunge (per leg) - 2-3x10 30
Single-Leg Calf Raise (per leg) - 2-3x10 Alternate
Floor Crunch - 3x15 30

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!