11 best workout split for women

A workout split for women refers to a structured plan that divides a woman's fitness routine into different workout sessions, each focusing on specific muscle groups or fitness goals. The goal of a workout split is to provide a balanced and effective approach to exercise. Here's an overview of a common workout split for women:

Day 1: Upper Body

Chest: Exercises like bench presses, push-ups, and dumbbell flyes target the chest muscles.
Shoulders: Work on your shoulder muscles with exercises like overhead presses, lateral raises, and front raises.
Back: Perform exercises such as lat pull-downs, rows, and pull-ups to strengthen your back.
Triceps: Include tricep-focused exercises like tricep dips, tricep extensions, and skull crushers.
Core: Incorporate core-strengthening exercises like planks, Russian twists, and leg raises to work on your abdominal muscles.

Day 2: Lower Body

Legs: Focus on the lower body with exercises such as squats, lunges, and leg presses to target the quadriceps, hamstrings, and glutes.
Calves: Work on your calf muscles with calf raises using body weight, dumbbells, or a calf raise machine.
Core: Continue to strengthen the core with exercises like bicycle crunches, hanging leg raises, and stability ball exercises.

Day 3: Rest or Active Recovery

Take a rest day to allow your muscles to recover, or engage in light activities like walking, yoga, or stretching to aid in recovery.

Day 4: Full Body or Functional Training

On this day, you can opt for a full-body workout or focus on functional training. Functional exercises mimic real-life movements and help improve overall fitness and coordination. Examples include kettlebell swings, medicine ball throws, and battle ropes.

Day 5: Cardio and Conditioning

Dedicate this day to cardiovascular workouts to improve your endurance and overall fitness. Options include running, cycling, swimming, or participating in group fitness classes like HIIT (High-Intensity Interval Training) or spinning.

Day 6: Upper Body

Repeat the upper body workout from Day 1, or you can vary the exercises to keep your routine interesting and challenging.

Day 7: Rest or Active Recovery

Take another rest day or engage in light activities for recovery.

It's important to note that the specific exercises and intensity levels should be tailored to your fitness level, goals, and preferences.Also, consider factors like warm-up and cool-down routines and flexibility training to complement your workout split. Additionally, nutritional aspects play a crucial role in achieving fitness goals, so a balanced diet is essential to support your training regimen.

Before starting any workout program, especially if you're new to exercise, it's advisable to consult with a healthcare professional or fitness trainer to ensure that the routine is appropriate for your individual needs and that you are performing exercises with proper form to minimize the risk of injury.

Below you can find our editor's choice of the best workout split for women on the market

Yakestyle Womens 2 in 1 Running Workout Gym Athletic Short with Pocket

Based on 9 reviews Check latest price

Product description

Yakestyle's double layer shorts are durable, breathble and give you additional sport suppor.

Features:

*Drawstring closure: perfect fit

*Side split design: ventilated

*Built-in liner shorts: extra support

*Side Pockets: convenient for storage

*How to care: machine wash

Size Chart:

M: Waist--30.7" Hip--35.4" Length--13"

L: Waist--32.7" Hip--37.4" Length--13.4"

XL: Waist--35.4" Hip--39.3" Length--13.8"

2X: Waist--38.1" Hip--41.3" Length--14.2"

Drawstring closure
Machine Wash
88% polyester,15% spandex ,quick-drying and breathable. closure
Double layer design- with soft and stretchy liner, give you extra support and provide greater freedom when exercising.
Side split - make the shorts roomy ventilated, brings unrestrained sports experience.
With pocket- can help store phone or keys when you exercise.
Occasions - Perfect for workout,bike,yoga,running,cycling, jogging , gym, fitness, basketball,volleyball or everyday wear.

COOTRY Workout Tops for Women with Side Tie for Yoga Casual Wear

Based on 3 reviews Check latest price

95% Polyester, 5% Spandex
Easy to care: Machine Wash Cold, Do Not Bleach, Tumble Dry Low, Cool Iron, Do Not Dry Clean.Pull on closure
Do Not Bleach
Side split & tie knot tops: The athletic tops for women is equipped with a stylish side split so that you can keep the knot untied or tied as you like. The tie helps you adjust the size and you can also tie the it high to make the womens athletic top a crop top.
Breathable & sweat wicking shirts: The fabric of this loose fit yoga tops is super soft and lightweight. This yoga tops for women is loose fit and skin-friendly, it can keep you comfortable and not sticky during yoga or workout.
Casual yoga womens tops for many occasions: The loose fitting tops is suitable for yoga, running, exercise, fitness, gym, athletic and any type of workout or daily wear.
Short sleeve workout tops: The side split design reduces restrictions and provides you more freedom to do exercise. Also the stylish gym tops can perfectly show your charming body curve.
Features: Womens athletic tops, yoga womens tops, high-low hem, crew neck, two-ways wearing, flowy athleisure shirts, short sleeve tops.

User questions & answers

Question:	can you untie the tie
Answer:	Yes. You can tie the yoga shirt as tight or loose as you like.
Question:	on daily wearing? I mean not just running or jogging
Answer:	Yes. The casual workout top is very stylish. You can wear the fashionable shirt for daily wearing and not just for running or jogging.
Question:	Does it true to size? I am 5'2, 125lbs, what size do you recommend
Answer:	I am 5’4, 121lbs, S size is suitable for me and the M size is a bit looser. Depending on whether you like loose or tight.
Question:	Which size chart should i follow? can i use the amazon size chart
Answer:	Please check the size chart from the last listing images. And you can also have a look the customer's review for reference. Don't use the Amazon size chart.

Product features

High-Low Hem

The high-low hem design is stylish and unique. It can perfectly hide your belly and show your body curve.

Crew Neck

Crew neck pullover blouse shirt provides more freedom.

Side Split or Side Tie

One shirt, two wearings. You can tie or untie the knot.

Soft Fabric

Polyester, comfortable and good skin feeling.

SweatyRocks Women's Athletic Elastic Waist Split Side Workout Dolphin Shorts

Based on 1 reviews Check latest price

Product description

SweatyRocks Women's Athletic Elastic Waist 2 in 1 Split Side Workout Dolphin Shorts

Season: All

Fabric: Fabric has no stretch

Elastic closure
Material: Polyester and Spandex
2 in 1 dolphic shorts with elastic waist, split side, solid color design, has no stretch
Solid color, split side, mid waist, simple but classic
Great for jogging, running, workout, fitness, gym, outdoor activities, training, exercises wear
Please refer to the size measurement in the left picture or product description

Viracy Women’s 2 in 1 Running Shorts Workout Athletic Gym Yoga Short with Phone Pocket

Based on 4 reviews Check latest price

70% Cotton,27% Nylon, 3% Spandex
Zipper closure
Features:Phone Pocket/Elastic Waistband/Back Zipper Pocket/Side Split/2 in 1 /Double Layers/Athletic Shorts Women/High Waisted Yoga Shorts
Phone Pocket: An elastic built-in liner phone pocket of the summer shorts can hold plus phone properly, free your hands when workout
Back Zipper Pocket: Back pocket with zipper provide a proper space for placing your gym card or keys,besides it decorates the athletic shorts more fashionable
Side Split Design: Side split design of outer layer improves breathability and wider range of motion,and inner layer provides elastic support and protective coverage
Elastic Waistband: Wide and soft elastic waistband not only has good function of tummy control,but also fits well without falling down when you are running, jogging,workout, exercise, gym, fitness.

User questions & answers

Question:	What's the fabric content
Answer:	70% cotton,27% nylon,3% spandex as the label mentioned.Outer is a little stretchy,inner pants are very elastic,it's soft and comfortable
Question:	My shorts usually ride up on the inner thigh area because of my thick thighs, do these ride up
Answer:	These cute running shorts does ride up a little but it’s not that bad.By the way,the material is nice,will recommend
Question:	Is it high waisted
Answer:	Not too high,just like NIKE Shorts.And it has a nice elastic band inside the waistband,love it!!!
Question:	Does the phone pocket keep your phone secure and in place
Answer:	I has a IPhone 12 Pro and has no problem with it coming out of the pocket. Love the shorts!

Product features

Viracy Women’s 2 in 1 Running Shorts Workout Athletic Gym Yoga Short with Phone Pocket S-2XL

Viracy Double Layers Side Split High Waisted Running Shorts

1.Quick Dry Fabric: Lightweight and soft cotton material wicks away sweat when you exercise

2.Workout Fabric:High flexibility,lightweight,moisture-wicking,sun protection without adding heat.

3.Occasions:Running, loungwear,travel,jogging,walking,lounging around house, working out,activities,exercise,or putting on after a workout.

Phone Pocket

An elastic built-in liner phone pocket of the summer shorts can hold plus phone properly

Side Split

Side split design of outer layer improves breathability and wider range of motion

Back Zipper Pocket

Back pocket with zipper provide a proper space for placing your gym card, keys or other small stuff

Quick Dry Cotton Fabric

Soft,Skin-friendly,comfortable and moisture wicking

Long Sleeve T-Shirts for Women, Split Side Activewear Workout Tops Running Yoga Gym Shirts

Check latest price

Product description

Long Sleeve T-shirts for Women, Split Side Activewear Workout Tops Running Yoga Gym Shirts

Designed to have a snug fit, but not to snug or baggy. Made to be lightweight, roomy and highly breathable with moisture wicking fabric which helps to keep moisture away from your body.

This shirt is soft, soft, soft and is great for exercising, yoga, every day ware or just lounging around.

Questions & Answers

Q: Wether if the shirt have a built in bra?

A: No it doesn’t.

Q: Is this good for yoga?

A: Yes, it's perfect for yoga. And it can also for gym, athletic, exercise, fitness or addition to your everyday wardrobe.

Product Name: yoga sports bra

Fabric: 80% Nylon, 20% Spandex

Audience: women, girls

Color: Black,Pink,Blue,Green

Size: US4-10.For details, please refer to the size chart.

PACKAGE INCLUDED: 1 x ZERLAR Workout Yoga shirt.

Application: Wonderful for workout, perfect for yoga, gym, athletic, running, exercise, fitness or addition to your everyday wardrobe.

WASHING RECOMMENDATIONS: Hand wash recommended, We highly recommended to wear them after washing to give your skin a better feeling of comfy.

80% Nylon, 20% Spandex
Imported
Pull On closure
SPLIT SIDE - Split at side athletic shirts for loose fit and also could be tied for slim fit. Longer back hem and crew neck running shirts offers extra coverage during exercise.
LONG SLEEVES - Long sleeves and flat-seam construction ensure a full range of motion and help reduce chafing, Long sleeves design can keep the sleeves from shifting or flapping in the wind, help Keep Your Sleeves In Place and Hands Warm, add a little more coverage in cool weather, Moderate thickness Suitable for all seasons.
MORE OCCASION - ZERLAR Long Sleeve suitable for yoga, exercise, fitness, gym, running, any type of workout or everyday use. Our active shirts combine fashion, function and performance,Plain multi color long sleeve yoga shirts easy matches skirts, shorts and yoga pants.
HIGH QUANTITY - Polyester and Spandex fabric is stretchable, breathable, soft, lightweight, skin friendly and moisture wicking.
ZERLAR PROVIDE - 1 x ZERLAR Workout Yoga shirt. ZERLAR offers different types of Sport Bra for you to choose from, including various styles. Choose your favorite Sport Bra now and "add to cart"! If you have any questions, please feel free to contact us. We will provide you with the best service within 24 hours!

CRZ YOGA Women's Workout Short Sleeves Athleisure Shirts Split Back Yoga Top with Side Shirring

Based on 3 reviews Check latest price

Product description

Split Back with a longer Front hem gives you enough room to move and let you workout comfortably

Pair with leggings or joggers for a sporty chic look, or pair with your favorite jeans or shorts for an everyday look

Pima Cotton Fabric: 92% Pima Cotton, 8%Elastane
Soft and lightweight fabric with great stretch for comfort
It features a classic t-shirt design with elastic shirring details at the sides
Split Back with a longer Front hem gives you enough room to move and let you workout comfortably
Pair with leggings or joggers for a sporty chic look, or pair with your favorite jeans or shorts for an everyday look
Perfect for daily wear as well as for any physical activity

COOTRY Tie Back Workout Tops for Women Split Back Tank Top Gym Yoga Athletic Shirt

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95% Polyester, 5% Spandex
Pull On closure
【Split back athletic tee】The fashionable open back sports tank top athletic shirt with sleeveless split back details, the workout tank tops for women combines casual and sporty, special slit back design of the summer yoga sports shirt keeps you cool when you do exercise, and the cute running athletic top shirt can also tie the knot of the back split.
【Loose Fit Workout Shirts】The sleeveless crewneck casual loose fit summer tank tops is trendy and well-made. The open back flowy hem of the athletic tank top shirt is fashionable and tailored close to the body to show your figure perfectly, chic womens workout tops work to strike the perfect balance of sporty and fashion.
【Comfy material sports tee】The cute womens athletic tops loose fit athletic shirt is made of breathable, stretchy, lightweight and sweat-wicking fabric, it can help keep drying, it's perfect choice for your casual sports tops, muscle tank tops and athletic shirt.
【Easy wear workout tops】The stretchy and casual athletic tee shirts for women can pairs perfectly with beauty-back sports bra, leggings, shorts, sweatpants or jeans for a everyday sexy, charming and sports look.
【Perfect for sports】Athleisure womens workout shirts with split back is suitable for regular stretching activities,such as gentle gym, stretching, toning, muscle strengthening, pilates. it's also a perfect regular exercise tank top, such as running, cycling, climbing.

User questions & answers

Question:	How do you tie the knot
Answer:	You can just tie this top as you would tie anything else.....it's very cute sports top, can wear it to yoga class, do sports, running and so on.
Question:	Does the shirt stay in place at the hips or does it ride up? I don’t like having to pull shirts down every time I raise my arms overhead
Answer:	This is a great workout shirt! I have worn this tank top to my hour long zumba class and the top stays in place and doesn't ride up.
Question:	what's the material
Answer:	it's stretchy and soft material,fabric is very comfy,breathable and also quick dry.
Question:	is it true to length? I am 5.6',140 lbs, what size should I choose
Answer:	yes, it's true to length, and M will fit you well, it's stretchy and comfy material

OUGES Womens Long Sleeve Athletic Workout Top Yoga Shirts Gym Sports Tee Casual Loose Clothes

Based on 39 reviews Check latest price

92% Polyester, 8% Spandex
Pull On closure
Machine Wash
HIGH QUALITY. OUGES TOP SHIRTS is mainly made of stretch-well and lightweight polyester. Good shape,high elastic recovery, not easy to pill, not-see through, provide long lasting performance.
LOOSE FITTING. Soft and comfy to wear, easy to put on and put off. With dropped shoulders design, popular style to highlight your body curve. Long sleeve and short sleeve version offered. OUGES WORKOUT TOP can give you perfect protection and decoration all year around.
OPEN BACK. OUGES YOGA SHIRTS Features split-back design to increase bright spots for your daily life or fitness program, showing off your sexy charming back and a cool feeling. You also can tie it up, protruding shows waist charming curve.
MATCH. OUGES GYM TEE goes well with yoga leggings, jeans, denim shorts, skinny pants and sexy heels or booties for a on-trend look.
ATHLETIC and CUTE. Wear a sports bra underneath and OUGES T-shirt over the top. You can have a different style of collocation in gym class, while at the same time being free to stretch,, And it also look great on a daily basis.

User questions & answers

Question:	These top is good as a yoga blouse
Answer:	Yes.
Question:	Will the white one be sweat stains after sport
Answer:	No. I had not suffer the issue.
Question:	There is built-in bra
Answer:	No.
Question:	Would you recommend it for gym class
Answer:	Sure! I like wear it to fitness, very comfortable.

Product features

OUGES Athletic Yoga Top Shirts, your perfect choice for workout or daily wear

The collection of workout tops is soft and lightweight. The open back design is highlight. Different from most gym tops, OUGES Athletic Shirts is aim to provide max breathability and flexibility for yoga, gym, running, athletic, training, exercise and most other workout. Especially, When you tie it up, the knot will make you look so cute in a crowd.

Moisture-Wicking

Sweat-wicking fabric will wick away sweat, keep you dry during your most intense workout

Soft & Stretchy

Made with polyester and spandex features flat seams for a gentler feel against the skin. soft fabric is designed to help reduce chafing, encourage ventilation and wick away sweat to help you stay dry.

Long Sleeve

The sleeves are a little long for the small, but you can roll them up and they still look very nice. these tees is long enough for tall women

Lightweight

Stretchy fabric is lightweight, breathable, and perfect to wear on their own or under your regular clothes. There is no bulk or bunching up and fits perfectly, so your comfort is assured.

OUGES WOMENS WORKOUT TOPS has a wide range use for all kinds of workout and daily wear. open back design make you stand out in a crowd. Perfect for yoga, running, fitness, gym, ahtletic and any type of workout . Moreover ,OUGES Athletic Yoga Top Shirts goes well with yoga leggings, jeans, denim shorts, skinny pants and sexy heels or booties, great choice for everyday wear.

Voice from Customer

Women Stacked Leggings Pants, Ladies Casual High Waist Sweatpants Solid Color Split Hem Flare Pants, Workout Active Pants

Check latest price

Product description

Please refer to size chart before buying. Do not select directly according to you habits,The size may have 2-3cm differences due to the maunal measurement.

This flare pants made of Cotton Blend, Polyester&Spandex, Breathable, very soft and comfy to wear. Super stretch fabric is perfect for your body contours, giving you full coverage and stability of high quality fabrics.
High waist design, Skinny flare Pants, lines make the hips fuller, The stacked pants can show your long legs very well, Shape the perfect shape of the S shape!
perfect for fitness enthusiasts and everyday athleisure. Suitable for yoga, exercise, fitness, running, any type of workout, or everyday use. This casual wild leg legging will be a favorite in your loungewear wardrobe. Suitable for any season wear.
Please check the size details in descriptions before ordering it!thank you.
We strive to guarantee the customer satisfaction. If you have any questions, please feel free to contact us and we will reply within 24h.

Womens Casual Solid Color Ribbed Knitted Bell Bottom Flare Split Yoga Pants Trousers Ruched Workout Jogging Pants

Based on 83 reviews Check latest price

Features: Solid colors, plus size, high waist skinny long pant, ruched design, slit hemline, casual home suit, workout sport trouser, casual outfit for women, daily wear, yoga leggings, loose fit, elastic waist, loose straight, sport trouser, casual outfit, breathable yoga pants, pajamas pants, workout legging for women.
Material: Sweater knitting and Polyester, soft fabric makes you feel comfortable.
Style: Ribbed Knitted Split Pants, Women Casual Breathable Yoga Pants, High Waist Workout Leggings Running Sweatpants Active Long Pants Trouser.
Comfy & Casual Style: A comfy and casual lounge pants great for yoga, pilates, sporting, vacation, beach, sleep, lounge around, and relaxing at home. This casual wild leg legging will be a favorite in your loungewear wardrobe. Suitable for any season wear.
Size: S-XXL, Please Refer To The Size Details Before You Purchase.

User questions & answers

Question:	Does it come with the shirt or just the pants
Answer:	JUST THE PANTS LOVE

Fancy Uyee Women's Boho Printed Palazzo Split Wide Leg Workout Yoga Harem Pants

Based on 48 reviews Check latest price

100% Polyester
Imported
Bohemian print style,elastic waist back,high split side,wide leg,layerd,flowy,feels like silk,superlight,quick dry. soft and cozy wear,breathe freely and comfort.
High waist design,full length,casual loose fit,exquisite trousers,high quality,breathable fabric,provides max comfort and mobility
Occasions:yoga,holiday,daily wear,exercise,beaches,festivalss,port,active,fitness,just relaxing at home.
S/M: Length 97cm/38.2inch, Waist 74cm/29.1inch-99cm/39inch; L/XL: Length 100cm/39.4inch, Waist 78cm/30.7inch-103cm/40.6inch
Wide leg plazzo boho pants also perfect for yoga, workout, beach, dance and any outdoor sports. Easy to match with basic tops and fit for most of ladies. Suggest to wash in cold water.