This Weekly Workout Plan Is Perfect For When You're Too Tired to Think

Updated on 12/26/2022 at 9:30 AM

What does your weekly workout plan look like? Do you just sort of walk into the gym and hope for the best? One of the best ways to find success at the gym or with your home workouts is to come with a solid plan.

As a NASM-certified trainer, I've created this weekly workout plan for women to guide you toward your goals. (While I created this workout plan with women in mind, anyone can use it, because workouts aren't gendered.) With the workout program ahead, you can make the most of your time exercising while increasing your confidence in using both dumbbells and medicine balls. Since this doesn't require any giant weight or cardio machines, you can also use this weekly workout plan for women at home.

None of the exercises are set in stone, so if something is too complicated or not challenging enough, feel free to make adjustments. The same thing applies to the amount of weight. I'd rather you make modifications when necessary and perform the exercises with proper form since doing them incorrectly can lead to injury.

Before every workout, be sure to warm up with dynamic exercises including ones that activate your core and glutes. Then cool down after every workout. If you're trying to build muscle, follow this workout plan for four to six weeks. You can also just use this plan to help get you into a routine — definitely reference it on those days when you're just too tired to think.

Weekly Workout Plan Day 1: Lower Body

Day one of this workout plan for women is all about strengthening your lower body. Grab a set of dumbbells and a medicine ball, and get ready to work! If you don't have weights, you can do every move here with just your body weight, except the medicine ball slam (instead, you can swap in a sprawl).

For the strength portion, you will complete the designated sets and reps for each exercise. The ab portion of the workout will be done as a circuit: you'll do one set of each move, rest, then repeat the whole thing again two more times.

Glute bridge: three sets of 12 reps
Dumbbell walking lunge: two sets of 10 reps on each leg
Step-up: three sets of 12 reps on each leg
Alternating side lunge with dumbbell: three sets of 10 reps on each leg

Core:
Complete this circuit three times. Take no more than 90 seconds of rest in between each round.

Medicine ball slam: 20 reps
Mountain climber: 30 seconds
Side plank: 30 seconds on each side

Weekly Workout Plan Day 2: Upper Body

Your legs are more than likely a little sore today, so it's time to focus on your upper body. Before getting started, grab a set of dumbbells.

For the strength portion, you will complete the designated sets and reps for each exercise. The ab portion of the workout will be done as a circuit.

Plank with lateral arm reach: two sets of 10 reps on each arm
Bicep curl and overhead press: three sets of 15 reps
Push-ups: two sets of 10 reps
Overhead triceps extension: three sets of 12 reps

Core:
Complete this circuit three times. Take no more than 90 seconds of rest in between each round.

High knees: 15 reps
Up-down plank: 10 reps
V-sit: 10 reps

Weekly Workout Plan Day 3: Recovery

You've been putting in work, and now it's time to let your muscles recover and repair. Feel free to cross-train (swim, bike, go on the elliptical, etc.), take a yoga class, stretch, or foam roll. Choose something that will help you relax and prepare for the rest of the week.

Weekly Workout Plan Day 4: Cardio

The next day in this workout plan is dedicated to cardio. Complete a 15- to 30-minute run on the treadmill or outside. Go at whatever pace you can maintain for the duration of the run. If you're new to running, try this 20-minute running interval workout.

If running isn't your thing, you can opt for another form of cardio, such as a cycling class or swimming.

Weekly Workout Plan Day 5: Conditioning

For today's workout, you're going to be focusing on improving your strength and endurance. This workout will be more intense than the ones you did earlier this week. Before getting started, grab a set of dumbbells and a medicine ball. If the weight is too heavy or too light, feel free to decrease or increase the weight. Get focused and ready to work.

Part A is an extension of your warmup. Be sure to complete the exact amount of sets and reps listed for each exercise. Part B will be done as a circuit.

Part A:

Glute bridge: two sets of 10 reps
Plank with alternating knee tap: two sets of 10 reps

Part B:
Complete two to four rounds of the circuit. Take no more than two minutes of rest in between sets.

Dumbbell squat press: 15 reps
Medicine ball slam: 20 reps
Burpee: 10 reps

Weekly Workout Plan Day 6 and 7: Recovery

Way to crush it this week! Take today to recover and relax. Go on a walk, cross-train if you aren't feeling too sore, or just stretch. Take care of yourself so you can tackle you this workout plan again next week.