{"id":28761,"date":"2025-06-26T19:37:33","date_gmt":"2025-06-26T19:37:33","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=28761"},"modified":"2025-06-26T19:37:35","modified_gmt":"2025-06-26T19:37:35","slug":"womens-12-week-upper-lower-split-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/womens-12-week-upper-lower-split-with-pdf","title":{"rendered":"Women&#8217;s 12-Week Upper\/Lower Split for Strong &amp; Toned Body"},"content":{"rendered":"\n<p>I&#8217;ve designed a complete 12-week upper-lower split routine for women. This program involves performing weight training 4 times weekly for the first four weeks and 5 times in the next eight weeks, with one extra session for cardio.<\/p>\n\n\n\n<p>This program will help you build strength and lean mass, improve endurance, and enhance your physical appearance.<\/p>\n\n\n\n<p>So, whether you want to lose weight or pack on muscle, follow this simple yet effective exercise plan to achieve a better shape and fitness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Split Type<\/td><td>Upper-Lower Split<\/td><\/tr><tr><td>Workout Type<\/td><td>Resistance Strength Training<\/td><\/tr><tr><td>Target Gender<\/td><td>Females<\/td><\/tr><tr><td>Sessions per Week<\/td><td>5-6<\/td><\/tr><tr><td>Duration per Session<\/td><td>75-90 minutes<\/td><\/tr><tr><td>Workout Goal<\/td><td>Build Strength, Lean Mass, and Aesthetics<\/td><\/tr><tr><td>Program Duration<\/td><td>12 weeks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ultimate 12-Week Upper\/Lower Split Workout Routine for Women<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/06\/12-Week-Upper-Lower-Split-Workout-for-Women.jpg\" alt=\"\" class=\"wp-image-28786\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/06\/12-Week-Upper-Lower-Split-Workout-for-Women.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/06\/12-Week-Upper-Lower-Split-Workout-for-Women-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/06\/12-Week-Upper-Lower-Split-Workout-for-Women-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br><strong>Start your sessions with the following warm-up, then move to the main workout:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Upper Body Warm-up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Shoulder Pass Through: 2-3 sets of 15-20 reps<\/li>\n\n\n\n<li>Banded Pull Apart: 2-3 sets of 15-20 reps<\/li>\n\n\n\n<li>World&#8217;s Greatest Stretch: 1 set of 10 reps on each side<\/li>\n\n\n\n<li>Standing Bodyweight IYT Raises: 2 sets of 6-8 reps<\/li>\n\n\n\n<li>Inverted Rows: 2 sets of 10-20 reps<\/li>\n\n\n\n<li>Pul-ups: 2 sets of 10-20 reps<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Lower Body Warm-up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Leg Swings: 2 sets of 10-15 swings per side<\/li>\n\n\n\n<li>Hamstrings Stretch: 2-3 sets of 5-second stretch on each side<\/li>\n\n\n\n<li>Single-leg Deadlifts: 1-2 sets of 6-8 reps per leg<\/li>\n\n\n\n<li>Lateral Squats: 1-2 sets of 10-12 reps per leg<\/li>\n\n\n\n<li>Reverse Lunges to Knee Drive: 2 sets of 10-12 reps per leg<\/li>\n\n\n\n<li>Bodyweight Deep Squats: 2 sets of 15-20 reps<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><strong>Helpful Resources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises\" data-type=\"post\" data-id=\"25255\" target=\"_blank\" rel=\"noreferrer noopener\">14 Best Resistance Band Warm-up Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" data-type=\"post\" data-id=\"22167\" target=\"_blank\" rel=\"noreferrer noopener\">20 Best Dynamic Warm-Up Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/list-of-dumbbell-exercises\" data-type=\"post\" data-id=\"7437\">Ultimate List of Dumbbell Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-list-by-muscle-group\" data-type=\"post\" data-id=\"6240\">Barbell Exercises List By Muscle Group<\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-background\" style=\"background-color:#02e9c2\">Weeks 1-4<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Upper Body<\/li>\n\n\n\n<li>Day 2: Lower Body (Quads &amp; Glutes)<\/li>\n\n\n\n<li>Day 3: Active Recovery (Low Impact Cardio)<\/li>\n\n\n\n<li>Day 4: Upper Body<\/li>\n\n\n\n<li>Day 5: Lower Body (Hamstrings &amp; Glutes)<\/li>\n\n\n\n<li>Day 6: Active Recovery (LISS Cardio)<\/li>\n\n\n\n<li>Day 7: Full Day OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Pull-Ups (Assisted)<\/td><td>3<\/td><td>8-12<\/td><td>Back<\/td><\/tr><tr><td>DB Shoulder Press<\/td><td>3<\/td><td>12-15<\/td><td>Shoulder<\/td><\/tr><tr><td>Seated Pec Fly<\/td><td>3<\/td><td>15-20<\/td><td>Chest<\/td><\/tr><tr><td>Lat Pulldowns<\/td><td>3<\/td><td>15-20<\/td><td>Back<\/td><\/tr><tr><td>Bench Dips<\/td><td>3<\/td><td>15-20<\/td><td>Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-biceps-workout-and-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"26662\" rel=\"noreferrer noopener\">Cable Curls<\/a><\/td><td>3<\/td><td>12-15<\/td><td>Biceps<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/qNJn8qR49tw\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/qNJn8qR49tw\" rel=\"noreferrer noopener\">Captain&#8217;s Chair Knee Raises<\/a><\/td><td>3<\/td><td>10-15<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Additional Instructions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use a band or machine to do assisted pull-ups.<\/li>\n\n\n\n<li>Sit on the edge of a bench with your back resting against it to perform the shoulder presses.<\/li>\n\n\n\n<li>Use a medium-width and overhand grip for pulldowns.<\/li>\n\n\n\n<li>Grab an EZ or straight bar for cable curls.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Lower Body (Quads &amp; Glutes)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Goblet Squats<\/td><td>3<\/td><td>15-20<\/td><td>Quads<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/Q2k3kYbtOcI\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/Q2k3kYbtOcI\" rel=\"noreferrer noopener\">Reverse Dumbbell Lunges<\/a><\/td><td>3<\/td><td>10 per leg<\/td><td>Quads<\/td><\/tr><tr><td>Leg Extensions<\/td><td>4<\/td><td>15-20<\/td><td>Quads<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/dU1R-AHW4IM\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/dU1R-AHW4IM\" target=\"_blank\" rel=\"noreferrer noopener\">Cable Glute Kickback<\/a><\/td><td>3<\/td><td>10 per side<\/td><td>Glutes<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout#7_Cable_Pull_Through\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout#7_Cable_Pull_Through\" rel=\"noreferrer noopener\">Cable Pull Through<\/a><\/td><td>3<\/td><td>10-15<\/td><td>Glutes<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-glute-exercises#5_Long_Lever_Bridge_Marching\" target=\"_blank\" rel=\"noreferrer noopener\">\u00a0Long Lever Bridge Marching<\/a><\/td><td>3<\/td><td>12-15<\/td><td>Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Active Recovery (Low Impact Cardio)<\/strong><\/h4>\n\n\n\n<p>Perform any activity that burns some calories, such as brisk walking, bicycling at a slow pace, or stretching.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4: Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Bar Dips (Assisted)<\/td><td>3<\/td><td>8-12<\/td><td>Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/znyoQcLLHW0\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/znyoQcLLHW0\" rel=\"noreferrer noopener\">Incline Hammer Strength Press<\/a><\/td><td>3<\/td><td>12-15<\/td><td>Chest<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/EyzmhTd_kds\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/EyzmhTd_kds\" rel=\"noreferrer noopener\">High to Low Cable Fly<\/a><\/td><td>3<\/td><td>15-20<\/td><td>Chest<\/td><\/tr><tr><td>Seated Cable Rows<\/td><td>3<\/td><td>15-20<\/td><td>Back<\/td><\/tr><tr><td>Lateral Cable Raises<\/td><td>3<\/td><td>10\/side<\/td><td>Shoulders<\/td><\/tr><tr><td>Rear Delt Fly on Machine<\/td><td>3<\/td><td>15-20<\/td><td>Rear Delts<\/td><\/tr><tr><td>Plank &amp; Side Plank (Superset)<\/td><td>3<\/td><td>&#8211;<\/td><td>Core<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Additional Instructions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold for 45 seconds to 60 seconds during front plank, followed by a 20-30 second hold on each side during the side plank. Repeat three times.<\/li>\n\n\n\n<li>Use dumbbells for lateral raises if the cable machine is occupied.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Lower Body (Hamstrings &amp; Glutes)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">DB Romanian Deadlift<\/a><\/td><td>3<\/td><td>10-12<\/td><td>Hamstrings<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/vl5nUdE9mWM\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/vl5nUdE9mWM\" rel=\"noreferrer noopener\">Lying Leg Curls<\/a><\/td><td>4<\/td><td>15-20<\/td><td>Hamstrings<\/td><\/tr><tr><td>Glute-Ham Raise or Low Back Extension<\/td><td>4<\/td><td>12-15<\/td><td>Posterior Chain<\/td><\/tr><tr><td>Hip Thrusts<\/td><td>4<\/td><td>12-15<\/td><td>Glutes<\/td><\/tr><tr><td>Seated Hip Adduction + Abduction (superset)<\/td><td>3<\/td><td>12-15<\/td><td>Glutes &amp; Inner Thighs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Additional Instructions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use a barbell for Romanian Deadlifts if you&#8217;re experienced and can do it with the correct form.<\/li>\n\n\n\n<li>Take no rest between hip abduction and adduction. Keep doing them one after another till you complete all sets and reps.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Active Recovery (LISS Cardio)<\/strong><\/h4>\n\n\n\n<p>Hit the gym if possible and perform low-intensity steady-state cardio, such as a 20-minute treadmill walk and 10 minutes on a stationary bike.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-background\" style=\"background-color:#02e9c2\">Weeks 5-8<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Chest and Shoulders<\/li>\n\n\n\n<li>Day 2: Quads, Glutes, and Calves<\/li>\n\n\n\n<li>Day 3: Low Impact Cardio<\/li>\n\n\n\n<li>Day 4: Back and Shoulders<\/li>\n\n\n\n<li>Day 5: Hamstrings &amp; Glutes<\/li>\n\n\n\n<li>Day 6: Arms and Abdominals<\/li>\n\n\n\n<li>Day 7: Full Day OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Chest and Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Incline Smith Bench Press<\/td><td>3<\/td><td>8-12<\/td><td>Chest<\/td><\/tr><tr><td>Flat DB Bench Press<\/td><td>3<\/td><td>12-15<\/td><td>Chest<\/td><\/tr><tr><td>Seated Pec Machine Fly<\/td><td>3<\/td><td>15-20<\/td><td>Chest<\/td><\/tr><tr><td>Side Delt Cable Raises<\/td><td>4<\/td><td>15\/side<\/td><td>Shoulders<\/td><\/tr><tr><td>Alternating Front Raises<\/td><td>3<\/td><td>10\/side<\/td><td>Shoulders<\/td><\/tr><tr><td>Push-ups on Knees<\/td><td>3<\/td><td>10-20<\/td><td>Chest<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Quads, Glutes, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Back or Hack Squats<\/td><td>3<\/td><td>12-15<\/td><td>Quads<\/td><\/tr><tr><td>Sumo Squats<\/td><td>3<\/td><td>15-20<\/td><td>Quads<\/td><\/tr><tr><td>Step-up<\/td><td>3<\/td><td>15-20<\/td><td>Quads &amp; Glutes<\/td><\/tr><tr><td>Bulgarian Split Squats<\/td><td>4<\/td><td>15\/side<\/td><td>Quads &amp; Glutes<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-glute-exercises#3_Frog_Pump\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-glute-exercises#3_Frog_Pump\" rel=\"noreferrer noopener\">Frog Pump<\/a><\/td><td>3<\/td><td>10\/side<\/td><td>Glutes<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3<\/td><td>12-20<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Low Impact Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Brisk Walking on a Treadmill<\/td><td>15-20 minutes<\/td><td>3-minute<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5-10 minutes<\/td><td>2-minute<\/td><\/tr><tr><td>Rowing Machine<\/td><td>5-10 minutes<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4: Back and Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Assisted Pull-ups<\/td><td>3<\/td><td>8-12<\/td><td>Back<\/td><\/tr><tr><td>Seated Overhead Press<\/td><td>3<\/td><td>12-15<\/td><td>Front Delts<\/td><\/tr><tr><td>Overhand Grip Pulldown<\/td><td>3<\/td><td>12-15<\/td><td>Back<\/td><\/tr><tr><td>Close-Grip Lat Pulldown<\/td><td>2<\/td><td>12-15<\/td><td>Back<\/td><\/tr><tr><td>Seated Machine or Cable Row<\/td><td>3<\/td><td>12-15<\/td><td>Back<\/td><\/tr><tr><td>Chest Supported or T-bar Row<\/td><td>3<\/td><td>12-15<\/td><td>Back<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3<\/td><td>15-20<\/td><td>Rear Delts<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Hamstrings &amp; Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>DB Romanian Deadlift<\/td><td>3<\/td><td>10-12<\/td><td>Hamstrings<\/td><\/tr><tr><td>Lying Leg Curls<\/td><td>4<\/td><td>15-20<\/td><td>Hamstrings<\/td><\/tr><tr><td>Glute-Ham Raise or Low Back Extension<\/td><td>4<\/td><td>12-15<\/td><td>Posterior Chain<\/td><\/tr><tr><td>Hip Thrusts<\/td><td>4<\/td><td>12-15<\/td><td>Glutes<\/td><\/tr><tr><td>Seated Hip Adduction + Abduction (superset)<\/td><td>3<\/td><td>12-15<\/td><td>Glutes &amp; Inner Thighs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Arms &amp; Abdominals<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Straight Bar Pushdowns<\/td><td>3<\/td><td>15-20<\/td><td>Triceps<\/td><\/tr><tr><td>Overhead Cable Triceps Extensions<\/td><td>3<\/td><td>15-20<\/td><td>Triceps<\/td><\/tr><tr><td>Incline Dumbbell French Press<\/td><td>3<\/td><td>12-15<\/td><td>Triceps<\/td><\/tr><tr><td>Concentration Curls<\/td><td>3<\/td><td>12\/arm<\/td><td>Biceps<\/td><\/tr><tr><td>Cable Curls (EZ or Straight Bar)<\/td><td>3<\/td><td>12-15<\/td><td>Biceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-biceps-workout-and-exercises#6_Cable_Hammer_Curl\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/cable-biceps-workout-and-exercises#6_Cable_Hammer_Curl\" rel=\"noreferrer noopener\">Cable Hammer Curls<\/a><\/td><td>3<\/td><td>12-15<\/td><td>Biceps<\/td><\/tr><tr><td>Kneeling Cable Crunches<\/td><td>3<\/td><td>15-20<\/td><td>Abdominals<\/td><\/tr><tr><td>Cable High to Low Woodchop<\/td><td>3<\/td><td>15\/side<\/td><td>Obliques<\/td><\/tr><tr><td>Captain&#8217;s Chair Leg Raises\/Hanging Knee Raises<\/td><td>3<\/td><td>10-15<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-background\" style=\"background-color:#02e9c2\">Weeks 9-12<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Chest, Triceps, &amp; Abs (Upper Body)<\/li>\n\n\n\n<li>Day 2: Quads, Glutes, and Calves (Lower Body)<\/li>\n\n\n\n<li>Day 3: Back, Biceps, &amp; Abs (Upper Body)<\/li>\n\n\n\n<li>Day 4: Low Impact Cardio (Full Body)<\/li>\n\n\n\n<li>Day 5: Hamstrings &amp; Glutes (Lower Body)<\/li>\n\n\n\n<li>Day 6: Shoulders and Abs (Upper Body)<\/li>\n\n\n\n<li>Day 7: Full Day OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Chest, Triceps, &amp; Abs (Upper Body)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Incline Smith Bench Press<\/td><td>3<\/td><td>8-12<\/td><td>Chest<\/td><\/tr><tr><td>Flat DB Bench Press<\/td><td>3<\/td><td>12-15<\/td><td>Chest<\/td><\/tr><tr><td>Seated Pec Machine Fly<\/td><td>3<\/td><td>15-20<\/td><td>Chest<\/td><\/tr><tr><td>Assisted Dips<\/td><td>3<\/td><td>10-12<\/td><td>Triceps<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>3<\/td><td>15-20<\/td><td>Triceps<\/td><\/tr><tr><td>Overhead Triceps Extensions<\/td><td>3<\/td><td>15-20<\/td><td>Triceps<\/td><\/tr><tr><td>Kneeling Cable Crunches<\/td><td>3<\/td><td>15-20<\/td><td>Abs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Quads, Glutes, and Calves (Lower Body)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Back or Hack Squats<\/td><td>3<\/td><td>12-15<\/td><td>Legs<\/td><\/tr><tr><td>Smith Machine Reverse Lunges<\/td><td>3<\/td><td>10\/side<\/td><td>Legs<\/td><\/tr><tr><td>Leg Extensions<\/td><td>3<\/td><td>15-20<\/td><td>Quads<\/td><\/tr><tr><td>Leg Press<\/td><td>3<\/td><td>15-20<\/td><td>Quads<\/td><\/tr><tr><td>Dumbbell Frog Press<\/td><td>4<\/td><td>10-12<\/td><td>Glutes<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3<\/td><td>12-20<\/td><td>Calves<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Back, Biceps, &amp; Abs (Upper Body)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Assisted Pull-ups<\/td><td>3<\/td><td>8-12<\/td><td>Back<\/td><\/tr><tr><td>Pulldown (Overhand Medium Grip)<\/td><td>3<\/td><td>12-15<\/td><td>Back<\/td><\/tr><tr><td>Single-arm Cable Row<\/td><td>3<\/td><td>12\/side<\/td><td>Back<\/td><\/tr><tr><td>Bent-over Dumbbell Rows<\/td><td>3<\/td><td>12-15<\/td><td>Back<\/td><\/tr><tr><td>Preacher Curls<\/td><td>3<\/td><td>12-15<\/td><td>Biceps<\/td><\/tr><tr><td>Cable Hammer Curls<\/td><td>3<\/td><td>12-15<\/td><td>Biceps<\/td><\/tr><tr><td>Captain&#8217;s Chair Knee Raises<\/td><td>3<\/td><td>10-15<\/td><td>Abs<\/td><\/tr><tr><td>Decline Bench Crunches<\/td><td>3<\/td><td>6-12<\/td><td>Abs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4: Low Impact Cardio (Full Body)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Brisk Walking on a Treadmill<\/td><td>15-20 minutes<\/td><td>3-minute<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5-10 minutes<\/td><td>2-minute<\/td><\/tr><tr><td>Rowing Machine<\/td><td>5-10 minutes<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Hamstrings &amp; Glutes (Lower Body)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>DB Romanian Deadlift<\/td><td>4<\/td><td>10-12<\/td><td>Posterior Chain<\/td><\/tr><tr><td>Lying Leg Curls<\/td><td>4<\/td><td>15-20<\/td><td>Hamstrings<\/td><\/tr><tr><td>Hip Thrusts<\/td><td>4<\/td><td>12-15<\/td><td>Posterior Chain<\/td><\/tr><tr><td>Glute-Ham Raise or Low Back Extension<\/td><td>3<\/td><td>12-15<\/td><td>Posterior Chain<\/td><\/tr><tr><td>Seated Hip Adduction + Abduction (superset)<\/td><td>3<\/td><td>12-15<\/td><td>Glutes &amp; Inner Thighs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Shoulders and Abs (Upper Body)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>DB Overhead Shoulder Press<\/td><td>3<\/td><td>12-15<\/td><td>Front Delts<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-fdl-raises\" target=\"_blank\" data-type=\"post\" data-id=\"26225\" rel=\"noreferrer noopener\">Seated Dumbbell FDL Raises<\/a><\/td><td>3<\/td><td>6-8<\/td><td>Shoulders<\/td><\/tr><tr><td>Bent-arm Lateral Raises<\/td><td>3<\/td><td>12-15<\/td><td>Side Delts<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3<\/td><td>15-20<\/td><td>Rear Delts<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>3<\/td><td>12-15<\/td><td>Rear Delts<\/td><\/tr><tr><td>Pallof Press<\/td><td>3<\/td><td>12-15<\/td><td>Abs<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>3<\/td><td>10-15<\/td><td>Obliques<\/td><\/tr><tr><td>Reverse Cable Crunches<\/td><td>3<\/td><td>6-12<\/td><td>Abs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1750841070145\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Why is this workout routine good for women?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>This 12-week workout plan helps women get strong and toned. It works all major muscles, from arms, shoulders, glutes, and legs, for an aesthetic look. You\u2019ll lift weights 4-5 days a week, focusing on safe strength gains and definition with higher reps. It\u2019s sustainable, prevents injuries, and builds functional fitness. If you pair it with good nutrition, you&#8217;ll get the best results over time.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750841115492\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Is this program good for weight loss or muscle gain?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>This exercise plan works for both weight loss and muscle gain, depending on your diet. For muscle gain, lift heavier over time and eat a bit more (200-500 extra calories) with lots of protein (0.7-1g per lb bodyweight) to build muscle and get toned. For weight loss, use the workouts to burn calories and eat slightly less (200-500 fewer calories) while keeping protein high to <a href=\"https:\/\/thefitnessphantom.com\/12-week-body-recomposition-workout-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"25167\" rel=\"noreferrer noopener\">lose fat and keep muscle<\/a>.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750841215853\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Is this program suitable for beginners?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Yes, it requires a bit of experience to perform all exercises with the correct form. However, if you are a beginner, you can start with lighter weights and focus on proper form, or you can train with a partner who is experienced. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750953559647\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Will this make me bulky?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>No, the high-rep, moderate-weight approach promotes a toned, defined look. Women typically don\u2019t gain excessive muscle due to lower testosterone levels.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1750953619039\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>What if I feel sore or tired?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Some soreness is normal, but if your muscles don&#8217;t recover well, you may have to reduce weight or take an extra rest day. I also recommend a deloading week (50% lighter weights) in the 5th or 6th week.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p>If you have any other questions related to this program, put them in the comment box or share them via email or social media platforms.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Women&#8217;s Upper Lower Spit Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-e7e9794c-59ba-44ef-9196-857a537d8362\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/06\/12-Week-Split-Workout-for-Females.pdf\">12-Week Split Workout for Females<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/06\/12-Week-Split-Workout-for-Females.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-e7e9794c-59ba-44ef-9196-857a537d8362\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed a complete 12-week upper-lower split routine for women. This program involves performing weight training 4 times weekly for the first four weeks and 5 times in the next eight weeks, with one extra session for cardio. This program will help you build strength and lean mass, improve endurance, and enhance your physical appearance. &#8230; <a title=\"Women&#8217;s 12-Week Upper\/Lower Split for Strong &amp; Toned Body\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/womens-12-week-upper-lower-split-with-pdf\" aria-label=\"Read more about Women&#8217;s 12-Week Upper\/Lower Split for Strong &amp; Toned Body\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":28787,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,452],"tags":[460,543,381],"class_list":["post-28761","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-female-workout","tag-gym-workout","tag-workout-for-women","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28761","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=28761"}],"version-history":[{"count":16,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28761\/revisions"}],"predecessor-version":[{"id":28791,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28761\/revisions\/28791"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/28787"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=28761"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=28761"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=28761"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}