3 Day Workout Routine For Women

3 Day Workout Routine For Women

Ready for a workout routine that will challenge you but not take all day to complete?

No more hours in the gym to get the body you want.

Workout Routine For Women

This routine is simple, each set will have 20 reps and is so effective you will notice a difference in just 4 weeks.

Mix some cardio into the mix and replace some of your carbohydrate intake with some lean protein and you have yourself a recipe for the beach body you want.

Workout Schedule

  • Monday – Chest, Back, Abs
  • Tuesday – Off
  • Wednesday – Legs and Butt
  • Thursday – Off
  • Friday – Shoulders and Arms
  • Saturday – Off
  • Sunday – Off

The first week I want you to take the time to find the weights in which you can do each set of 20 comfortably.

I do not mean that you can do 100 reps at this weight, I want you to struggle with the last few reps.

Once you have your baseline down, you can log your workouts to ensure that you progressively overload each time.

Progressive overload is when you strive to achieve one more rep to an exercise or add weight to an exercise each time you step into the gym.

Cardio Schedule

There is no special cardio schedule I want you to do, although I do want you to perform some sort of cardio.

I want you to find an activity (note I said activity, not just equipment) that you enjoy doing and use that as cardio.

Enjoy hiking? Take some time to go hiking during the weekend or whenever you have some time off.

Enjoy walking outside or sprints? Don’t limit yourself to being cramped inside of a gym to do cardio.

Remember, cardio improves conditioning which is what lets you live a healthy and happy life… No more treadmilling for hours!

  • Monday – 5 Minute warm up pre-workout, 20 minutes post-workout.
  • Tuesday – Off*
  • Wednesday – 10 Minute warm up pr-workout, 15 minutes post-workout.
  • Thursday – Off*
  • Friday – 5 minutes warm up pre-workout, 30 minutes post-workout.
  • Saturday – Off*
  • Sunday – Off*

Off* – Just because you aren’t at the gym doesn’t mean you can’t go enjoy life. Pick up a sport, walk around with a friend, or just go outside and be active.

Workout Routine

Chest, Back, Abs
Exercise Sets Reps
Incline Dumbbell Bench Press 2 20
Pec Dec (Flys) 2 20
Machine Chest Press 2 20
Wide Grip Lat Pull Downs 2 20
Your Choice of Back Machine 2 20
Cable Crunches 2 20
Side Planks 2 ALAP


Legs and Butt
Exercise Sets Reps
Goblet Squats 2 20
Walking Dumbbell Lunges 2 20
Stiff Leg Dumbbell Deadlifts 2 20
Seated Calf Raises 2 20
Standing Calf Raises 2 20
Reverse Hyper Extensions 2 20
Glute Bridge 2 20


Shoulders and Arms
Exercise Sets Reps
Close Grip Bench Press 2 20
Dip Machine 2 20
Standing Dumbbell Curls 2 20
Curl Machine 2 20
Seated Dumbbell Overhead Press 2 20
Side Lateral Raises 2 20


 Workout Tips

  • Remember to pick a weight that challenges you to complete each rep! You must push your body to progress.
  • Choose your goals wisely; get toned, lose weight, build muscle, or whatever it is and work your ass off.
  • Cultivate motivation daily.

6 thoughts on “3 Day Workout Routine For Women”

  1. Hello,

    I will be beginning to workout. I am not in that good of shape excecise wise, so I need a great plan to follow. I want to tone badly (desperately) sounds better. I’m 37 so I want to tighten up my legs, buttocks, abs, arms etc. please help me do a plan. I am doing the south beach phase 1 weight loss program now…..so now I need my fitness plan

  2. Man, you’re amazing! This is exactly what I needed! I’m new at this and I’ll have to look up and research some of the machines on your 3 day cause they’re not linked like the 5 day. But this is THE best guide I’ve seen so far! This has actually been more informative than my personal trainer. Thank you so much!!

  3. Thanks a million for posting these plans. Such a great way to add focus and direction to my workouts. Would love to see links to the exercises, like with the 5 day plan, for proper form purposes. I know that’s a lot of work but so appreciated! There’s a lot of bad info out there and it would great to have an expert to point us in the right direction. Thanks again for all your efforts!

    1. Tina

      Thanks for the feedback. I will go through and redo the links again. I had a little bit of a “falling out” with a company I linked almost every single workout to and I needed to delete them. I’ll get to work on getting links back up.

      If you have any in particular you are unsure of, go to MuscleandStrength.com and search for the workout and it will pop up. It is what I will use to link the workouts on.

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