{"id":24188,"date":"2024-04-29T18:26:09","date_gmt":"2024-04-29T18:26:09","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=24188"},"modified":"2024-04-29T18:26:14","modified_gmt":"2024-04-29T18:26:14","slug":"push-pull-legs-split-for-women-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/push-pull-legs-split-for-women-with-pdf","title":{"rendered":"16-Week Push Pull Legs Split for Women  to Get Toned w\/ PDF"},"content":{"rendered":"\n<p>I&#8217;ve designed a dedicated push-pull-leg (PPL) split for women to build lean mass, strong abs, sculpted legs, and solid glutes. Any female looking for an easy-to-follow and effective PPL routine can try this program for a few months.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a Push-Pull-Leg Split?<\/strong><\/h2>\n\n\n\n<p>The Push-Pull-Leg (PPL) is a popular training split that involves performing push, pull, and leg exercises separately.<\/p>\n\n\n\n<p><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-push-workout-and-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"9300\" rel=\"noreferrer noopener\"><strong>Push exercises<\/strong><\/a> target the pecs, shoulders, and triceps; <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pull-workout-and-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"9732\" rel=\"noreferrer noopener\"><strong>pull exercises<\/strong><\/a> hammer the back, biceps, forearms, and rear delt; and <strong><a href=\"https:\/\/thefitnessphantom.com\/barbell-leg-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"5837\" rel=\"noreferrer noopener\">leg exercises<\/a> <\/strong>reinforce the quads, ham, glutes, and calves.<\/p>\n\n\n\n<p>Here&#8217;s a three-day PPL split, for example:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Push Workout<\/li>\n\n\n\n<li>Wednesday &#8211; Pull Workout<\/li>\n\n\n\n<li>Friday &#8211; Leg Workout<\/li>\n<\/ul>\n\n\n\n<p>The PPL split allows you to train every muscle group within three days, which means you can rest, train your abs, or do cardio on the other three days of the week.<\/p>\n\n\n\n<p>Some advanced exercisers can do <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-6-day-split-for-strength-and-hypertrophy\" target=\"_blank\" data-type=\"post\" data-id=\"4295\" rel=\"noreferrer noopener\"><strong>two PPL workouts per week<\/strong><\/a>, making a six-day split, but I don&#8217;t recommend women to train that much.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>About Women&#8217;s PPL Program<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Split Type<\/td><td>PPL Split<\/td><\/tr><tr><td>Workout Type<\/td><td>Resistance Training<\/td><\/tr><tr><td>Program Duration<\/td><td>16 Weeks<\/td><\/tr><tr><td>Workouts\/Week<\/td><td>4 Days a week<\/td><\/tr><tr><td>Duration\/Workout<\/td><td>60-75 minutes<\/td><\/tr><tr><td>Program Goal<\/td><td>Physique Development<\/td><\/tr><tr><td>Target Gender<\/td><td>Females<\/td><\/tr><tr><td>Suitable Age Group<\/td><td>16-35 Years<\/td><\/tr><tr><td>Place to Workout at<\/td><td>Gym<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"dj351Oqb\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-02-03T15:18:44.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Best Exercises for Females.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Best exercises for females to strengthen and tone muscles.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/dj351Oqb-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/dj351Oqb.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br>The PPL split for women is different from that for men. A women&#8217;s PPL program focuses more on the lower body and abs and helps build strength and definition instead of developing a big and <strong><a href=\"https:\/\/thefitnessphantom.com\/free-workout-plans\/bodybuilders-routine\" target=\"_blank\" data-type=\"post\" data-id=\"19717\" rel=\"noreferrer noopener\">muscular body like men&#8217;s<\/a><\/strong>.<\/p>\n\n\n\n<p>This program involves all kinds of exercises, from <a href=\"https:\/\/thefitnessphantom.com\/3-day-powerlifting-split-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16145\" rel=\"noreferrer noopener\"><strong>heavy lifts for building strength<\/strong><\/a> and isolation exercises for bringing out the definition and improving symmetry to high-intensity exercises to get fast and toned.<\/p>\n\n\n\n<p>It will help you <a href=\"https:\/\/thefitnessphantom.com\/12-week-glute-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14391\" rel=\"noreferrer noopener\"><strong>build a curvy backside<\/strong><\/a>, strong legs, sculpted abs, and a pleasing physique over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>16-Week Push Pull Legs Split for Women to Get Strong and Attractive<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/PPL-Routine-for-Women.jpg\" alt=\"PPL Routine for Women\" class=\"wp-image-24204\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/PPL-Routine-for-Women.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/PPL-Routine-for-Women-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/PPL-Routine-for-Women-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Workout Instructions<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Weekly Schedule<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Push Day &#8211; Chest, Shoulder, and Triceps<\/li>\n\n\n\n<li>Tuesday &#8211; OFF<\/li>\n\n\n\n<li>Pull Day &#8211; Back, Rear Delt, and Biceps<\/li>\n\n\n\n<li>Thursday &#8211; OFF<\/li>\n\n\n\n<li>Leg Day &#8211; Thighs and Glutes<\/li>\n\n\n\n<li>Core Day &#8211; Abs and Obliques<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Warm-up Before Weight Training<\/strong><\/h4>\n\n\n\n<p>Pick some of the following exercises and do a quick five-minute warm-up before resistance training:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Foam Rolling:<\/strong> 3-5 minutes for upper body on Push-Pull Day and 3-5 minutes for lower body on leg day.<\/li>\n\n\n\n<li><strong>Dynamic Stretches:<\/strong> To increase blood flow and prepare muscles for weighted exercises, you can do dynamic warm-up exercises according to the muscle group you want to train.<\/li>\n\n\n\n<li><strong>Machine:<\/strong> Do bicycling or an incline treadmill walk for a few minutes.<\/li>\n\n\n\n<li><strong>Bodyweight Cardio:<\/strong> If you don&#8217;t use machines, you can <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\"><strong>use your body weight to do some cardio exercises<\/strong><\/a> to increase your body temperature.<\/li>\n\n\n\n<li><strong>Lightweight Resistance Training (Recommended): <\/strong>The best way to warm your muscles is to perform resistance training with lightweight. For example, if you want to hit your shoulders, do a few sets of overhead and lateral raises before working sets. Similarly, if you want to train your quads, do some leg extensions before squats, lunges, and leg presses.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cardio on Non-Resistance Training Days (Weight Watchers)<\/strong><\/h4>\n\n\n\n<p>You can do high-intensity and <a href=\"https:\/\/thefitnessphantom.com\/4-week-zone-2-training-plan-with-pdf\" data-type=\"post\" data-id=\"23704\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zone-2 cardio<\/strong><\/a> on your rest days to speed up fat loss. However, if you want to put on mass and gain weight, I suggest focusing only on resistance training.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-a1d871b8ff240bf44dd7db2a02c75943\">Week 1-5-9-13<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Push-Pull-Workout-for-Women.jpg\" alt=\"Push Pull Workout for Women\" class=\"wp-image-24206\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Push-Pull-Workout-for-Women.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Push-Pull-Workout-for-Women-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Push-Pull-Workout-for-Women-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#00ffdd\"><strong>Push Day &#8211; Chest, Shoulder, and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets and Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Seated Pec Deck Fly<\/td><td>3 x 15<\/td><td>Chest<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>3 x 12<\/td><td>Chest<\/td><\/tr><tr><td>Seated Overhead Press<\/td><td>3 x 12<\/td><td>Shoulder<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>3 x 10<\/td><td>Shoulder<\/td><\/tr><tr><td>OH Triceps Extension<\/td><td>3 x 15<\/td><td>Triceps<\/td><\/tr><tr><td>Triceps Press Down<\/td><td>3 x15<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#00ffdd\"><strong>Pull Day &#8211; Back, Rear Delt, and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets and Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown<\/td><td>3 x 15<\/td><td>Back<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3 x 15<\/td><td>Back<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>3 x 10\/side<\/td><td>Back<\/td><\/tr><tr><td>Seated Rear Delt Fly<\/td><td>3 x 12<\/td><td>Rear Delt<\/td><\/tr><tr><td>Chest- Supported Row<\/td><td>3 x 12<\/td><td>Rear Delt<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3 x 10\/arm<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#00ffdd\"><strong>Leg Day &#8211; Thighs and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets and Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>DB Goblet Squat<\/td><td>3 x 15<\/td><td>Quads<\/td><\/tr><tr><td>Walking DB Lunges<\/td><td>3 x 10\/leg<\/td><td>Legs<\/td><\/tr><tr><td>Seated Leg Press<\/td><td>3 x 15<\/td><td>Quads<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>3 x 8-10<\/td><td>Hamstrings<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>3 x 15<\/td><td>Hamstrings<\/td><\/tr><tr><td>Dumbbell Frog Pump<\/td><td>3 x 15<\/td><td>Glutes<\/td><\/tr><tr><td>Glute Kickback<\/td><td>3 x 10\/side<\/td><td>Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#00ffdd\"><strong>Core Day &#8211; Abs and Obliques<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>High Knee Taps<\/td><td>15-sec x 3 sets<\/td><td>Lower Abs<\/td><\/tr><tr><td>Kneeling Cable Crunches<\/td><td>20 reps x 3 sets<\/td><td>Upper Abs<\/td><\/tr><tr><td>Low-to-High Cable Chop<\/td><td>10 reps\/side x 3<\/td><td>Obliques<\/td><\/tr><tr><td>Mountain Climber<\/td><td>15-sec x 3 sets<\/td><td>Entire Core<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>15 reps x 3 sets<\/td><td>Lower Abs<\/td><\/tr><tr><td>Plank<\/td><td>1-minute x 3 sets<\/td><td>Entire Core<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-10e7f6e9b59da41d5e08e7833b486d2c\">Week 2-6-10-14<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Females-PPL-Strength-Training-Split.jpg\" alt=\"Females PPL Strength Training Split\" class=\"wp-image-24207\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Females-PPL-Strength-Training-Split.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Females-PPL-Strength-Training-Split-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Females-PPL-Strength-Training-Split-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" id=\"block-b5d33929-deb4-427c-a494-d8d7d381a180\" style=\"background-color:#00ffdd\"><strong>Monday &#8211; Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets and Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Kneeling Push-up<\/td><td>3 x 10-12<\/td><td>Chest<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises-you-can-do-without-a-bench#8_Decline_Floor_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises-you-can-do-without-a-bench#8_Decline_Floor_Press\" rel=\"noreferrer noopener\"><strong>Dumbbell Bridge Press<\/strong><\/a><\/td><td>3 x 12-15<\/td><td>Chest<\/td><\/tr><tr><td>Flat DB Bench Press<\/td><td>3 x 12-15<\/td><td>Chest<\/td><\/tr><tr><td>Single-arm Landmine Press<\/td><td>3 x 10\/arm<\/td><td>Shoulder<\/td><\/tr><tr><td>Single-arm Lateral Raises<\/td><td>3 x 10\/arm<\/td><td>Shoulder<\/td><\/tr><tr><td>Bench Dips<\/td><td>3 x 12-15<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" id=\"block-32928740-e9c5-46bb-9e11-0a72190e945c\" style=\"background-color:#00ffdd\"><strong>Wednesday &#8211; Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets and Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups<\/td><td>3 x 5-10<\/td><td>Biceps<\/td><\/tr><tr><td>Standing Lat Pullover<\/td><td>3 x 10-15<\/td><td>Back<\/td><\/tr><tr><td>Close Grip T-Bar Row<\/td><td>3 x 12-15<\/td><td>Back<\/td><\/tr><tr><td>Close Grip Pull-down<\/td><td>3 x 12-15<\/td><td>Back<\/td><\/tr><tr><td>Inverted Row<\/td><td>3 x 10-15<\/td><td>Rear Delt<\/td><\/tr><tr><td>Kettlebell Swings<\/td><td>3 x 15-20<\/td><td>Full-Body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" id=\"block-74b33436-6836-4fa0-9858-e9aaee9ccfa7\" style=\"background-color:#00ffdd\"><strong>Friday &#8211; Leg Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets and Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Pop Squat<\/td><td>3 x 10-12<\/td><td>Lower Body<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>3 x 10\/leg<\/td><td>Lower Body<\/td><\/tr><tr><td>Step-up<\/td><td>3 x 10\/leg<\/td><td>Lower Body<\/td><\/tr><tr><td>Leg Curl<\/td><td>3 x 12-15<\/td><td>Hamstrings<\/td><\/tr><tr><td>Hip Thrust<\/td><td>3 x 12-15<\/td><td>Glutes<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/pvnR8CDb4BU\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/pvnR8CDb4BU\" rel=\"noreferrer noopener\"><strong>Cable Hip Abduction<\/strong><\/a><\/td><td>3 x 12\/leg<\/td><td>Adductors<\/td><\/tr><tr><td>Calf Raises<\/td><td>3 x 15-20<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" id=\"block-c0cf62bb-8e27-4d3b-834a-fe71fb38925c\" style=\"background-color:#00ffdd\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>High Knee Taps<\/td><td>15-sec x 3 sets<\/td><td>Lower Abs<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>10 reps x 3 sets<\/td><td>Lower Abs<\/td><\/tr><tr><td>High-to-Low Cable Chop<\/td><td>10 reps\/side x 3<\/td><td>Obliques<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>15-sec x 3 sets<\/td><td>Lower Abs<\/td><\/tr><tr><td>Bicycle Crunches<\/td><td>12 reps x 3 sets<\/td><td>Obliques<\/td><\/tr><tr><td>Side Plank <\/td><td>20-sec\/side x 2<\/td><td>Obliques<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-27d2ccd2fca52a1111ebb9a68aef9edb\">Week 3-7-11-15<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-background\" id=\"block-b5d33929-deb4-427c-a494-d8d7d381a180\" style=\"background-color:#00ffdd\"><strong>Monday &#8211; Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets and Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Incline Push-up<\/td><td>3 x 10-12<\/td><td>Chest<\/td><\/tr><tr><td>Machine Chest Fly<\/td><td>3 x 12-15<\/td><td>Chest<\/td><\/tr><tr><td>Flat DB Bench Press<\/td><td>3 x 12-15<\/td><td>Chest<\/td><\/tr><tr><td>Seated IYT Raises<\/td><td>3 x 6-8<\/td><td>Shoulder<\/td><\/tr><tr><td>Triceps Pressdown<\/td><td>3 x 10\/arm<\/td><td>Triceps<\/td><\/tr><tr><td>1-arm OH Triceps Extension<\/td><td>3 x 10\/arm<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" id=\"block-32928740-e9c5-46bb-9e11-0a72190e945c\" style=\"background-color:#00ffdd\"><strong>Wednesday &#8211; Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets and Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Barbell\/DB Hang Clean<\/td><td>3 x 8-10<\/td><td>Full-body<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>3 x 12-15<\/td><td>Back<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3 x 12-15<\/td><td>Back<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>3 x 10\/arm<\/td><td>Back<\/td><\/tr><tr><td>Chest-Supported Row<\/td><td>3 x 12-15<\/td><td>Upper Back<\/td><\/tr><tr><td>Preacher Curl<\/td><td>3 x 12-15<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" id=\"block-74b33436-6836-4fa0-9858-e9aaee9ccfa7\" style=\"background-color:#00ffdd\"><strong>Friday &#8211; Leg Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets and Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Plie Squat<\/td><td>3 x 10-12<\/td><td>Adductors<\/td><\/tr><tr><td>Lateral Lunges<\/td><td>3 x 10\/leg<\/td><td>Adductors<\/td><\/tr><tr><td>Leg Extension<\/td><td>3 x 15-20<\/td><td>Quads<\/td><\/tr><tr><td>Hamstring March<\/td><td>3 x 30-sec<\/td><td>Hamstrings<\/td><\/tr><tr><td>Hip Thrust<\/td><td>3 x 12-15<\/td><td>Glutes<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>3 x 10-12<\/td><td>Glutes<\/td><\/tr><tr><td>Long Leg Marching<\/td><td>3 x 10\/leg<\/td><td>Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" id=\"block-c0cf62bb-8e27-4d3b-834a-fe71fb38925c\" style=\"background-color:#00ffdd\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Mountain Climber<\/td><td>15-sec x 3 sets<\/td><td>Lower Abs<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>10 reps x 3 sets<\/td><td>Lower Abs<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=1HyXlzqrJEs\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=1HyXlzqrJEs\" rel=\"noreferrer noopener\">Seated Knee Tucks<\/a><\/td><td>20 reps x 3 sets<\/td><td>Lower Abs<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-plank-exercises#1_Plank_Dumbbell_Drag\" target=\"_blank\" rel=\"noreferrer noopener\">Plank DB Drag<\/a><\/td><td>10 per side x 3<\/td><td>Entire Abs<\/td><\/tr><tr><td>Russian Twist<\/td><td>15-sec x 3 sets<\/td><td>Obliques<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>15-sec x 3 sets<\/td><td>Lower Abs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-0082549448526b15163710aca0a015ba\">Week 4-8-12-16<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-background\" id=\"block-b5d33929-deb4-427c-a494-d8d7d381a180\" style=\"background-color:#00ffdd\"><strong>Monday &#8211; Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets and Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Incline Barbell Chest Press<\/td><td>3 x 12-15<\/td><td>Chest<\/td><\/tr><tr><td>Decline Cable Chest Fly<\/td><td>3 x 10-11<\/td><td>Chest<\/td><\/tr><tr><td>Seated Overhead Press<\/td><td>3 x 12-15<\/td><td>Shoulder<\/td><\/tr><tr><td>Seated Lateral Raises<\/td><td>3 x 10-12<\/td><td>Shoulder<\/td><\/tr><tr><td>Triceps Pressdown<\/td><td>3 x 10-15<\/td><td>Triceps<\/td><\/tr><tr><td>Bench Dips<\/td><td>3 x 10-15<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" id=\"block-32928740-e9c5-46bb-9e11-0a72190e945c\" style=\"background-color:#00ffdd\"><strong>Wednesday &#8211; Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets and Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Swings<\/td><td>3 x 20<\/td><td>Full-body<\/td><\/tr><tr><td>Deadlift Off Blocks<\/td><td>3 x 8-10<\/td><td>Back<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3 x 12-15<\/td><td>Back<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>3 x 12-15<\/td><td>Back<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3 x 10-12<\/td><td>Rear Delt<\/td><\/tr><tr><td>Preacher Curl<\/td><td>3 x 5-10<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" id=\"block-74b33436-6836-4fa0-9858-e9aaee9ccfa7\" style=\"background-color:#00ffdd\"><strong>Friday &#8211; Leg Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets and Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Leg Curl<\/td><td>3 x 10-12<\/td><td>Hamstrings<\/td><\/tr><tr><td>Single-leg Deadlift<\/td><td>3 x 10\/leg<\/td><td>Hamstrings<\/td><\/tr><tr><td>Step-up<\/td><td>3 x 30-sec<\/td><td>Lower Body<\/td><\/tr><tr><td>Hip Thrust<\/td><td>3 x 12-15<\/td><td>Glutes<\/td><\/tr><tr><td>Glute Kickback<\/td><td>3 x 10-12<\/td><td>Glutes<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>3 x 10\/leg<\/td><td>Calves<\/td><\/tr><tr><td>Donkey Calf Raises<\/td><td>3 x 12-15<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" id=\"block-c0cf62bb-8e27-4d3b-834a-fe71fb38925c\" style=\"background-color:#00ffdd\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Pallof press<\/td><td>10-12 reps x 3 sets<\/td><td>Total Core<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-plank-exercises#5_Dumbbell_Side_Plank_Hip_Lift\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Side Plank Hip Dips<\/strong><\/a><\/td><td>10 per side x 3 sets<\/td><td>Obliques<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises#2_Landmine_Oblique_Twist\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises#2_Landmine_Oblique_Twist\" rel=\"noreferrer noopener\"><strong>Landmine Oblique Twist<\/strong><\/a><\/td><td>10 per side x 3 sets<\/td><td>Obliques<\/td><\/tr><tr><td>Alternate Heel Tap<\/td><td>10 per side x 3 sets<\/td><td>Obliques<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=q0QyCrpiNgI\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=q0QyCrpiNgI\" rel=\"noreferrer noopener\"><strong>Side Oblique Crunch<\/strong><\/a><\/td><td>10 per side x 3 sets<\/td><td>Obliques<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/FSXXv8BL-yg\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Back Supported Leg Raises<\/strong><\/a><\/td><td>10 reps x 3 sets<\/td><td>Lower Abs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Wrapping It Up<\/strong><\/h2>\n\n\n\n<p>Push-Pull-Leg (PPL) is a famous strength training split that involves splitting workouts into three days: push day, pull day, and leg day, allowing you to train every muscle group throughout the body effectively.<\/p>\n\n\n\n<p>The PPL split for women is different from that for men. A women&#8217;s PPL program focuses more on the lower body and abs and bringing out the best shape instead of building a beefy body like men&#8217;s.<\/p>\n\n\n\n<p>Keeping women&#8217;s fitness goals in mind, I&#8217;ve designed the above workout plan so any female looking to gain lean mass, build an athletic physique, and increase strength can use that routine.<\/p>\n\n\n\n<p>It may not suit everyone, as everyone has different shapes and fitness levels, but a little tweak can make this routine functional for you.<\/p>\n\n\n\n<p>Along with resistance training, I recommend focusing equally on nutrition and sleep so your gym efforts will show in your physical strength and appearance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-8c167321-b86c-4c7a-b0c7-5db24886c339\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Push-Pull-Leg-Workout-for-Women.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Push-Pull-Leg-Workout-for-Women<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Push-Pull-Leg-Workout-for-Women.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-8c167321-b86c-4c7a-b0c7-5db24886c339\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed a dedicated push-pull-leg (PPL) split for women to build lean mass, strong abs, sculpted legs, and solid glutes. Any female looking for an easy-to-follow and effective PPL routine can try this program for a few months. What is a Push-Pull-Leg Split? The Push-Pull-Leg (PPL) is a popular training split that involves performing push, &#8230; <a title=\"16-Week Push Pull Legs Split for Women  to Get Toned w\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-split-for-women-with-pdf\" aria-label=\"Read more about 16-Week Push Pull Legs Split for Women  to Get Toned w\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":24203,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[452,256],"tags":[316,381],"class_list":["post-24188","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-female-workout","category-free-workout-plans","tag-workout-for-females","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/24188","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=24188"}],"version-history":[{"count":17,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/24188\/revisions"}],"predecessor-version":[{"id":24210,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/24188\/revisions\/24210"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/24203"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=24188"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=24188"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=24188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}