Step up your fitness level and supercharge your results with this 5-Day Workout Split For Females! This workout split is designed to help women lose weight, and strengthen and tone their muscles… at home.
I help women get stronger, leaner, and more confident by helping them maximize the time they DO have. Working out five days per week is a great way to hit your muscle groups multiple times and keep progress rolling.
"Thank you for this plan! My work schedule has made it hard to go to the gym so I've been having to workout at home after my son goes to sleep. This has been easy to follow and not overwhelming for me at all. I'm able to get it done pretty quickly, get showered and get to bed! Been doing it for almost a month and already able to increase weights on most lifts." -Michelle
A Quick Look At The Workout Plan
- 💭Equipment: All you need is dumbbells and a mini band
- ⏲️Duration: 25-30 minutes
- 📋Intensity: Best for intermediate
- 📖 Frequency: 5 days per week
- ⭐ The Split: Upper/Lower/Total Body/HIIT/Low-Intensity Cardio
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What Is A 5-Day Workout Split?
A 5 day workout split for women is a structured plan where you train five days per week, focusing on different muscle groups or movement patterns each day. This setup lets you train with more volume while still giving your muscles time to grow.
Don't waste time stumbling around your workouts, not knowing where to start or what to do with the time you DO have. It's a sure-fire way to end up overwhelmed and frustrated, said from a mom of three.
Instead, make the most out of your allotted workout time by following a tried and tested split.
Not sure if a 5-day workout routine is for you? Stepping up your workout volume from four to five days per week can help you:
- Build solid muscle
- Lose stubborn weight
- Get super strong
If commitment is a factor, try starting with this 2-Day workout Split For Women first so that you can nail down consistency.
Jump To
- A Quick Look At The Workout Plan
- What Is A 5-Day Workout Split?
- Types Of 5-Day Splits
- How To Use This 5-Day Workout Split
- Warming Up
- What Equipment Do You Need For The Split?
- Rep Ranges Of The Strength Workout
- Workouts Printable (PDF)
- Strength Training & Cardio: Which Is Better For Fat Loss & Toning
- More Fitness Tips To Help You Smash Goals
- Split Workout Routine FAQs
Types Of 5-Day Splits
There are a few different ways to structure a 5-day workout split, depending on your goals and schedule:
- Push/Pull/Legs + Upper/Lower: This splits movements into pushing, pulling, and lower body days.
- Body Part Split: Focuses on one muscle group per day (like legs, back, shoulders, etc.).
- Strength + Cardio Split: Mixes resistance training with conditioning or cardio days
The split in this plan uses a balanced mix of strength and cardio, which is ideal for busy moms who want to build muscle, improve endurance, and support fat loss.
How To Use This 5-Day Workout Split
This 5-day workout split is designed for busy moms who want structure without spending hours training. Instead of isolating one muscle group per day, it focuses on efficient, full-body strength and balanced movement.
Aim to follow the structure as closely as possible, but don’t stress if life gets in the way—consistency matters more than perfection.
If needed, you can place the HIIT workout right after a strength day, but having a rest or lighter day in between will help with recovery and performance.
Here’s how your week will look:
| Monday | Upper Body Strength |
| Tuesday | Lower Body Strength |
| Wednesday | Low intensity cardio |
| Thursday | Full body strength |
| Friday | Rest |
| Saturday | Full body HIIT |
| Sunday | Rest |
Warming Up
As with any strength training routine,warming up is a crucial component (learn how to warm up before lifting weights).
Just hopping on the treadmill won’t do it. Use the 5-minute warm-up videos below because your workouts
What Equipment Do You Need For The Split?
All you need is a set of dumbbells and a strength band, perfect for the gym or at-home workouts.
Choose weights that challenge you by the last few reps, and remember you can always make exercises harder without increasing load. A pair of 15lb dumbbells is a great place to start for most women.
Add a resistance band for extra tension (check out the best resistance band exercises, too).
Rep Ranges Of The Strength Workout
Because the focus of this 5-day workout split is on strength, the repetitions are a bit lower and range from 5-12. This is ideal for females looking to get STRONGER.
That’s because the goal of the exercise is to push your weights as heavy as possible. So, even when the repetitions are on the lower side, the workout should feel intense.
Monday: Upper Body
| Seated Dumbbell Shoulder Press | x6 |
| Eccentric push ups | x6 |
| Rest | x3 sets |
| 1 Arm Dumbbell Row With Pause | x8/arm |
| Resistance band face pull | x10 |
| Superman Row | x10 |
| Rest | x3 sets |
| Rocking Planks | x30s |
| Rest | x2 sets |
How to perform it: perform the first two exercises back to back without rest. After the push-ups, rest for 45-60 seconds and then repeat the sequence for a total of two times through.
Then, move on to the next three exercises and perform them without rest. After the superman rows, rest for 30 seconds and repeat for three rounds. Finally, finish with the planks and rest 15 seconds between sets.
Tuesday: Lower Body
| Dumbbell Front Squat | x8 |
| Dumbbell Romanian Deadlift | x10 |
| Rest | x3 sets |
| Dumbbell Single Leg Hip Thrust | x8/leg |
| Dumbbell Knee Extension | x8 |
| Side lying hip raise | x8/side |
| Rest | |
| Reverse Plank | x25 seconds |
| Rest |
How to perform it: perform the first two exercises back to back without rest. After the Romanian deadlifts, rest for 45-60 seconds and then repeat the sequence for a total of two times through.
Then, move on to the next three exercises and perform them without rest. After the hip raises, rest for 30 seconds and repeat for three rounds. Finally, finish with the planks and rest 15 seconds between sets.
Wednesday: Low-Intensity Cardio
This can be getting out for a hike, a light run, or incline walking on a treadmill.
It could also be something like this at-home cardio workout that is a bit of HIIT training but not too intense.
Thursday: Full Body Strength
| Bulgarian Split Squats | x8/leg |
| Inverted Pike Press | x8 |
| Rest | x3 sets |
| Plank Row | x8/arm |
| 1.5 Rep Sumo Squats | x10 |
| ½ kneeling dumbbell parlof press | x6/side |
| Rest | x3 sets |
| Duck walks | x20 seconds |
| Rest | x2 sets |
How to perform it: perform the first two exercises back to back without rest. After the pike press, rest for 45-60 seconds and then repeat the sequence for a total of two times through.
Then, move on to the next three exercises and perform them without rest. After the parlof press, rest for 30 seconds and repeat for three rounds. Finally, finish with the duck walks and rest 15 seconds between sets.
Saturday: Full Body HIIT
| Dumbbell Walking Lunges | x45 seconds |
| Mountain Climbers | x30 seconds |
| Step out lunge | x30 seconds per leg |
| Side Plank Push Up Rotation | x40 seconds |
| Rolling Squats | x30 seconds |
| Rest |
How to perform it: perform the exercises back to back without rest. After the rolling squats, rest for 45-60 seconds before performing the circuit again for a total of four times through.
Workouts Printable (PDF)
Below is a PDF of the workouts for you to download (click the image). Here, you can record your weights and any notes.
Mark down the workouts and then as you go through them week by week strive to progress them by upping your weight, improving your form, or getting through the sets faster.
Strength Training & Cardio: Which Is Better For Fat Loss & Toning
Most women are striving for that lean, sculpted look… but stick to endless hours on a cardio machine!
The truth is, strength training is what will help you build muscle and moderate cardio is what will help them look toned. It’s a combo effect.
It's also the exact formula I use in the SMASH Fit For Life workout program.
And yet, so many women shy away from heavy lifting not realizing that building muscle is what tones! Learn more about how to increase intensity at home.
More Fitness Tips To Help You Smash Goals
Want a plan that actually tells you what to do with the support of a coach? My 6-Weeks to STRONG program gives you simple, effective workouts you can follow at home.
Split Workout Routine FAQs
There are multiple ways to divide up workouts: full body workouts, upper/lower splits, push/pull splits, as well as muscle group splits. You need to find a workout split that works for your schedule as only then will you commit and see the best results!
Though there are subtle differences in regards to training for men and women, unless at an elite level, both men and women can train pretty well the same when the goals are building muscle or weight loss.
Yes, a 5-day workout wplit can work well for women because it can be a great option for building strength and consistency, especially if you can commit to training regularly. It allows for more volume and structure, which can support muscle growth and overall fitness.
Beginners can, but it’s not always necessary. Starting with 2–4 workouts per week is often more manageable, then building up to a 5 day split as your strength and consistency improve.
Michelle says
Thank you for this plan! My work schedule has made it hard to go to the gym so I've been having to workout at home after my son goes to sleep. This has been easy to follow and not overwhelming for me at all. I'm able to get it done pretty quickly, get showered and get to bed! Been doing it for almost a month and already able to increase weights on most lifts.
fitasamamabear says
That's amazing to hear! I love that you rock it when your son goes to bed, I'm a morning person so you're a bada** to me haha. Keep pushing the weights and progressing!