My Current 5 Day a Week Strength Training Workout Plan Routine for Women
If you have five days in the week to dedicated to strength training then this plan is for you!
I update my workouts after about 3-4 months and I wanted to share with you all the current workout routine that I am doing. This is the most up to date and recent workout that I CREATED myself so please make sure if you plan to do this routine to keep me posted on your progress. I’d love to know how it is working for many of you ladies. I set this up to have 2 days of upper body and 2 days of lower body, with 2 rest days and 1 day that focuses on cardio/plyometrics and abdominals. This helps me to stay energized in the gym and looking forward to my workout days. I train five days a week so this helps to balance out what muscle groups I am focusing on. The two rest days are KEY to making sure that my body recovers and is ready for the following day of training. Don’t forget to take rest days, and do nothing but rest….I don’t even do cardio or anything on those days. I do 3 super sets so no more than 6 exercises on any gym visit. This mentally reminds me of what I need to do each time and not go overboard throwing in exercises at the end of my workout. I finish the workout in about an hour with warm up and cool down (stretching). I typically go to the gym in the early morning also and love the energy that strength training gives me for the rest of the day.
This is my most up to date routine for strength training as of 11/19/2014 – enjoy! Get out there and build some muscle and confidence. Remember ladies, the weight room is where we grow: both mentally & physically! To learn how to do some of these exercises I recommend following me on VINE as I post tons of workout videos there since they are quick and easy.
Don’t be afraid to lift weights, Don’t ever be intimidated to go to the weights area of the gym. Push yourself everyday, stay on course and stick to your goals. You will be so much happier in a few months from now if you do.
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Can’t wait to start this on Monday! Questions though. With the Super Sets how many reps for each set? Do you do any rest after you complete Round one of the 3 SS? IS the goal to lift to failure each super set? Thank you so much!
I do 10 reps for each set and use weight to hit failure at 10. After each super set I have to go to set up for the next super set so there is usually 2-4 minutes between each super set. Good luck and let me know how it goes. I am loving this work out plan and hope you do too
Could I possibly email you? I’m really struggling right now to find balance. :\
sure Admin@jerseygirltalk.com
Awesome workout! Just finished and made me realize I have been gone from the gym one month too long. Whoo!
Yes usually 3, sometimes 4 if I feel like I can get through one more super set 🙂
your tips and work out plans are so helpful !! This might seem like a duh question but how much weight is a good starting point for someone who has no experience ? I’m 5’7″ and 145 lbs . I know it varies but a good starting point so I’m not just lifting air and not killing myself with too heavy stuff either, thank you !
Hi, it depends on the exercise. for dumb bell moves i suggest starting with 5lb and work your way up.
For squats just start with the bar until you get the form and then add plates every week or two.
🙂
How do you perform your plyo intervals? By rep or by time rotation? Same with the Ab circuit. Thanks!!
I do mine by reps. I super set the exercises into 4 sets.
Love this routine! Would love to start doing this in the gym as I am wanting to start lifting more. Do you recommend doing this every week or do you have alternate exercises that work the same body groups after a few weeks of doing this routine?
Also I’m not familiar with super sets. Do you alternate the exercises in each super set with a small amount of rest in between before resting to set up for the next SS? Thanks!
I do a workout program for about 12 weeks and then I do a different one. It keeps my body guessing and it keeps me from getting bored.
super sets are 2 back to back exercises with little to no rest in between. keeps the heart rate up throughout.
Hello! Just finished your last 12-week program and am loving the results! I look better, feel better and am definitely stronger. No better feeling than seeing your body transform and become stronger. For those of you who are just starting, keep it up! There are days that I struggle…and I mean really struggle to go to the gym, but am incredibly happy once I finish my workout; I walk out the gym door and literally smile. #proudmoments
Aaaaanyway, I’m getting ready to start your most recent program, and am excited! Quick question…for the plyo moves how many do you recommend? Three sets of 15? I do a lot of spinning and cardio so I’d like to start with a challenging amount.
Thank you!!
I like to do plyos for a few rounds. Right now in my currently program i do 3 rounds and do 15 reps for each plyo exercise. getting the heart rate up is the most important. love that you are keeping with it and enjoying your owkrouts!
Do you have any suggestions for someone who wants to follow this routine by can’t get to the gym? I have 4 children and don’t have time to get to the gym. I have a treadmill and free weights at home. Is it possible to attain similar routines with free weights/body weight ?
You can achieve great results with body weight and free weights. The only thing you really can’t do well at home is heavy leg day lifts or olympic lifts, but you can find other exercises to work your glutes and legs as well. lunges, bridges, squats holding weights, etc.
I have been looking for a great routine to follow and this one is amazing! Thank you for your website! It has been such an inspiration!
Hi there,
I’m really interested in trying this workout plan out as I want to focus more on the weights side of thing at the gym. I’m just curious though, I’m not too familiar with some of the movements, do you have somewhere where you explain each exercise? I just want to make sure I’m doing them correctly. Thanks heaps from Australia!!
Thanks for yhem workout plan. I have been bored with my current one and am needing some motivation to hit the gym a little harder. I’m starting this today.
I have been doing one of your routines and love it! I however weigh a ton (but no-one would ever guess how much because I don’t really look like what the number on the scale says) and the weight keeps increasing. I eat fairly well and have been sticking with working out but the weight just isn’t coming off. Although I have seen a change as far as inches coming off goes, the number on the scale is quite discouraging.
i personally only use a scale once a month or if i really am curious. i go by how i look in the mirror and feel instead. the scale is not my friend and i dont like ot get on it, i use my clothes as my guide now 🙂
This workout looks great, I can’t wait to try it! I’m currently on week 6 of your 12 wk plan so this will be my next step. I have a question on how to fit this in my schedule. I lule to take my weekends off from the gym and go M-F, would that be ok? Also, there is a bootcamp at my gym on Thursdays I love how would I fit that in to your program? Thanks!!
Hello,
I am trying to gain muscle/weight and the so called “lose” the body fat… Would this workout be a great way to start?
Also for each superset how many reps and sets do you do per exercise?
Hi! Do you mind me asking if you think you’ll ever do another one of these? I did this one for a few months and absolutely loved the results that I got! I’ve looked at all of the workouts you’ve posted since this but I really liked how well laid out and structured this was because I knew it would be easy to follow and stick with. I had searched hundreds of sites to find a well laid out and challenging full body workout and was so happy when I find yours. Anyway if you could let me know I would really appreciate it! You truly are an inspiration and I can’t thank you enough for all of the time and energy you put into this site!
Now that my wedding is over I plan to set up another workout program for my readers! For three months I was not able to lift because of my dress but now i am going to make a new one
I can’t wait!!! Thanks so much for replying and congratulations!!
Is there any way you could email me a picture of your workout routine?? I can’t seem to save a clear version on here and id really like to start it! Sounds amazing!
Hi was just wondering, I have a home gym with various weights, Bar, Bench press ect, however I don’t have anything that I could use for the pull ups or the Lat pull downs so is there another exercise I could do that have the same results?
Hi. I’ve been doing Jamie Eason live fit workout for the past 2.5 months and although I’ve seeing some definition in my arms and legs,
I haven’t lost a single inch or pound. I have focused more on weight lifting than cardio and maybe that’s the problem. I have a treadmill at home and plan to start doing HIIT 30 seconds on and 30 seconds off for at least 30 min. I’m 123 lbs 5’2″ and I don’t necessarily want to lose weight but I need to lose body fat. I had a baby almost 2 yrs ago and I still have a belly. If I follow this weight lifting routine how often do you recommend doing cardio? TIA
cardio all depends on your goals. if you are looking to drop body fat then i would say 2-3 times a week with HIIT cardio.
you can always do push ups for back work 🙂
Just finished your beginner 12 week program and loved it! With the super sets, do we do ten reps to failure and only complete the one set or go through all the super sets and then repeat?
Super sets are done in pairs.
Exercise 1 (do one round)
Exercise 2 (do one round)
Repeat together as a pair 3-4 times total. based on the routine
Is the 12 week plan the routine that is on your website now? I so excited to start this!
Also, how much weight should I start off with for arm and legs?
Thanks
This might be a dumb question…but I cant seem to find a video or anything. How do I get like a 40lbs barbell on my back? Is there a way to do it without using a machine?
Love to see a new one of these! I did this for a few months as well and loved the results. Body is ready for something new. 🙂
Hi there.
I started doing this workout two weeks ago. I really love the fact that I can be in and out of the gym within an hour. I’m just concerned that it may be too light of a work out? I noticed that in your later posts you’ve added a lot more sets for each exercise which would require more gym time. I’m wondering if you still consider this post from 2014 to be a comprehensive workout? Thanks for your help.
I don’t ever really work out longer than an hour.
Hi there! Is a side lunge squat a lateral lunge? Or is it a step to the side and squat?