Volume Training Gym Routine for Women

Volume training builds lean muscle tone and burns fat by doing many sets and reps with minimal rest between sets. This keeps your heart rate up and helps burn calories while keeping the blood pumping to build toned muscle you’re looking for.

A sample workout schedule would look like this:

  • Monday – Chest and Back
  • Tuesday – Legs and Abs
  • Wednesday – Off
  • Thursday – Shoulders and Back
  • Friday – Arms and Abs
  • Saturday – Off
  • Sunday – Off
Chest and Back
Exercise Sets Reps
Dumbbell Bench Press 10 10
Incline Dumbbell Bench Press 3 15
Incline Dumbbell Flyes 3 15
Seated Cable Rows 10 10
One Arm Dumbbell Rows 3 15


Legs and Abs
Exercise Sets Reps
Goblet Squats 10 10
Leg Curls 3 15
Calf Raises 3 15
Sit Ups 3 20
Planks 3 ALAP


Shoulders and Back
Exercise Sets Reps
Overhead Press Machine 10 10
Front Lateral Raise 3 15
Face Pulls 3 15
Lat Pull Downs 10 10
Back Machine* 3 15


Arms and Abs
Exercise Sets Reps
Tricep Kickbacks 10 10
Tricep Extensions 3 15
Dumbbell Curls 10 10
Preacher Curls 3 15
Sit Ups 3 20


Exercise Tips

  • ALAP – As Long As Possible. Hold the plank position until you cannot hold it any longer. The goal is to increase the amount of time you can stay in that position.
  • Pick a weight to challenge you to struggle to get every rep in every set. Next week add some weight to the workout and try to do the sets and reps at that weight.
  • Practice good form and get a good contraction every rep.
  • Back Machine* – Pick another machine that works the back; a rowing machine, pull downs, etc.
  • Try to keep the rest between each set at 90 seconds or less. Be safe and don’t force your next set before you are ready but you should be out of breath and struggle through each set.

If you have any comments or questions, feel free to leave them below. Be sure to share these workouts with your friends.

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