So you have been going to the gym for about 5-6 months now and feel like you need to change it up.

You are not getting the same results you received initially from your initial beginner’s workout plan and for good reason because, well, you are no longer a beginner.

The 7 day workout plan for women listed below is a great workout plan to transition from a beginner’s workout plan.

With this intermediate level 7 day workout plan for women, you will continue to transform your body and get the results you deserve.

What To Expect With This 7 Day Workout Plan For Women

This workout plan is a great combination of both cardiovascular exercise and strength training with weights.

You will be performing cardio 5 days a week and lifting weights 3 days a week.

The program is designed for you to burn calories as efficiently as possible while still gaining strength and toning your muscles.

There are also two rest days during this workout so make sure to take them as they are vital to your recovery from your workouts.

Make sure you are eating properly both throughout the day as well as -pre and -post workout nutrition. Without a proper diet, exercise can only do so much.

The Women’s 7 Day Intermediate Workout Regimen

Monday – Cardio + Upper Body

Exercise Number sets Number reps Rest
Lat Pulldowns or pull-ups (I use Rogue pull-up bar for my garage home gym) 3 15 reps 30 seconds
Dumbbell Bench Press 3 15 reps 30 seconds
Lateral Raise 3 15 reps 30 seconds
Standing Alternating Dumbbell Curls 3 15 reps 30 seconds
 Overhead Dumbbell Triceps Extensions 3 15 reps 30 seconds
Cardio Portion: Treadmill

  • 5 minute warm-up (just to get the blood flowing)
  • 20 minute jog
  • 5 minute cool down

Tuesday – Off

Wednesday: Cardio/ABS

  • Warmup: 5 Minute warm-up on the treadmill to get the blood flowing
  • Then, interval training for 25 minutes
    • During interval training, you will alternate between “fast” and “slow”.
      • For example, let’s say that 7 speed is difficult for you and 5 speed is still kind of hard but not too strenuous.
      • You will do a minute at 7 speed and then a minute at 5 speed and then a minute at 7 speed and then a minute at 5 speed, etc. for 25 minutes.
    • So before you start your 25 minutes, pick the speeds that you think will be good for you. This is supposed to be difficult but not impossible so be realistic with your speeds

Ab Workout

  1. Captain’s Chair Leg Raises – 3 sets of 20 reps
  2. Froggy’s – 3 sets of 20 reps
  3. V-Ups – 3 sets of 10 reps 
  4. Scissor Kicks – 3 sets of 30 seconds

Thursday: 45 minutes of cardio of your choice (jogging, swimming, stationary bike, elliptical, stair master, etc.)

Friday: Cardio/Lower Body

Exercise Number sets Number reps Rest
15 minute warm-up on treadmill 

  • 5 minutes walking and 10 minutes running
Leg Press 3 15 reps 30 second rest
Stiff Leg Deadlift 3 15 reps 30 second rest
Squats (check out our article on best folding wall squat racks) 3 15 reps 30 second rest
Dumbbell Step-ups 3 15 reps 30 second rest
Calf Raises 3 15 reps 30 second rest
Saturday: Off

Sunday: 30 minutes of Stair Master

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  5. Best Probiotic For Leaky Gut

Nolwen Cameron

Nolwen Cameron has had a lifelong passion for exercise and nutrition. She loves to educate and coach people to help them feel and look healthy inside and outside. She is an ISSA Certified Specialist in Fitness Nutrition and NASM Certified Personal Trainer.

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