6 days / week Full Gym Weight Loss Beginner Women

6-Day Gym Workout Plan for Weight Loss (Women)

This 6-day gym plan is built to lose weight for women. Each session lists the exact exercises, sets, reps and rest, with alternatives if you lack a piece of equipment or a movement bothers a joint. Follow it for 6–8 weeks, progress the way the rules below say, then regenerate a fresh variation.

Another variation Change goal / days

Split

Push / Pull / Legs

Sessions / week

Avg. session

35 min

Schedule

Mon–Sat, Sunday off

Warm-up (every session, ~6 min)

3–5 min easy cardio: brisk walk, bike, jump rope or marching in place.
Dynamic mobility: 10 leg swings each way, 10 hip circles, 10 arm circles, 8 cat-cows.
Ramp-up sets on the first exercise: 1–2 light sets of 8 before your working sets.

Day 1

Push

Chest, shoulders, triceps

6 exercises · ~35 min

1. Dumbbell Bench Press main

Chest, Triceps · Dumbbell

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7–8

swap: Push-Up, Machine Chest Press, Dumbbell Floor Press
2. Landmine Press secondary

Front Delts, Chest · Barbell

Sets
2

Reps
10–15 / side

Rest
60s

Effort
RPE 7–8

swap: Dumbbell Shoulder Press, Kettlebell Press, Incline Dumbbell Press
3. Cable Chest Fly accessory

Chest · Cable

Sets
3

Reps
12–15

Rest
45s

Effort
RPE 8

swap: Pec Deck, Push-Up, Machine Chest Press
4. Barbell Shrug accessory

Traps · Barbell

Sets
3

Reps
12–15

Rest
45s

Effort
RPE 8

swap: Dumbbell Shrug, Face Pull, Band Upright Row
5. Overhead Triceps Extension accessory

Triceps · Dumbbell

Sets
3

Reps
12–15

Rest
45s

Effort
RPE 8

swap: Rope Pushdown, Band Triceps Extension, Bench Dip
6. Jump Rope finisher

Calves · Bodyweight

Sets
6

Reps
30 sec on / 30 sec off

Rest
30s

Effort
hard but steady

swap: Jumping Jack, High Knees, Standing Calf Raise

Day 2

Pull

Back, rear delts, biceps

6 exercises · ~36 min

1. Assisted Pull-Up main

Lats, Upper Back · Pull-Up Bar

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7–8

swap: Negative Pull-Up, Lat Pulldown, Band Lat Pulldown
2. Machine Row main

Upper Back, Lats · Machine

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7–8

swap: Seated Cable Row, Chest-Supported Row, Dumbbell Row
3. Face Pull accessory

Rear Delts, Upper Back · Cable

Sets
3

Reps
12–15

Rest
45s

Effort
RPE 8

swap: Band Face Pull, Rear Delt Fly, Reverse Pec Deck
4. Barbell Curl accessory

Biceps · Barbell

Sets
3

Reps
12–15

Rest
45s

Effort
RPE 8

swap: Dumbbell Curl, Cable Curl, Band Curl
5. Pallof Press core

Obliques, Core · Cable

Sets
3

Reps
15–20 / side

Rest
45s

Effort
controlled

swap: Side Plank, Suitcase Carry, Russian Twist
6. Jump Rope finisher

Calves · Bodyweight

Sets
6

Reps
30 sec on / 30 sec off

Rest
30s

Effort
hard but steady

swap: Jumping Jack, High Knees, Standing Calf Raise

Day 3

Legs

Quads, hamstrings, glutes, calves

6 exercises · ~34 min

1. Smith Machine Squat main

Quads, Glutes · Machine

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7–8

swap: Leg Press, Goblet Squat, Banded Squat
2. Trap Bar Deadlift main

Glutes, Quads, Hamstrings · Barbell

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7–8

swap: Kettlebell Deadlift, Goblet Squat, Banded Good Morning
3. Dumbbell Reverse Lunge secondary

Quads, Glutes · Dumbbell

Sets
2

Reps
10–15 / side

Rest
60s

Effort
RPE 7–8

swap: Reverse Lunge, Split Squat, Step-Up
4. Dumbbell Hip Thrust secondary

Glutes · Dumbbell

Sets
2

Reps
10–15

Rest
60s

Effort
RPE 7–8

swap: Hip Thrust, Glute Bridge, Banded Glute Bridge
5. Dumbbell Calf Raise accessory

Calves · Dumbbell

Sets
3

Reps
12–15

Rest
45s

Effort
RPE 8

swap: Standing Calf Raise, Seated Calf Raise, Leg Press
6. Jumping Jack finisher

Full Body · Bodyweight

Sets
6

Reps
30 sec on / 30 sec off

Rest
30s

Effort
hard but steady

swap: High Knees, Jump Rope, Shadow Boxing

Day 4

Push

Chest, shoulders, triceps

6 exercises · ~35 min

1. Dumbbell Floor Press main

Chest, Triceps · Dumbbell

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7–8

swap: Dumbbell Bench Press, Push-Up, Kettlebell Floor Press
2. Seated Dumbbell Press secondary

Front Delts, Side Delts · Dumbbell

Sets
2

Reps
10–15

Rest
60s

Effort
RPE 7–8

swap: Dumbbell Shoulder Press, Machine Shoulder Press, Band Shoulder Press
3. Incline Dumbbell Press accessory

Chest, Front Delts · Dumbbell

Sets
3

Reps
12–15

Rest
45s

Effort
RPE 8

swap: Machine Chest Press, Dumbbell Bench Press, Dumbbell Floor Press
4. Dumbbell Shrug accessory

Traps · Dumbbell

Sets
3

Reps
12–15

Rest
45s

Effort
RPE 8

swap: Barbell Shrug, Face Pull, Kettlebell Row
5. Rope Pushdown accessory

Triceps · Cable

Sets
3

Reps
12–15

Rest
45s

Effort
RPE 8

swap: Triceps Pushdown, Band Triceps Extension, Overhead Triceps Extension
6. High Knees finisher

Hip Flexors, Quads · Bodyweight

Sets
6

Reps
30 sec on / 30 sec off

Rest
30s

Effort
hard but steady

swap: Jumping Jack, Mountain Climber, Jump Rope

Day 5

Pull

Back, rear delts, biceps

6 exercises · ~36 min

1. Lat Pulldown main

Lats, Upper Back · Cable

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7–8

swap: Assisted Pull-Up, Band Lat Pulldown, Straight-Arm Pulldown
2. Chest-Supported Row main

Upper Back, Lats · Dumbbell

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7–8

swap: Dumbbell Row, Machine Row, Seated Cable Row
3. Band Face Pull accessory

Rear Delts, Upper Back · Resistance Band

Sets
3

Reps
12–15

Rest
45s

Effort
RPE 8

swap: Face Pull, Band Pull-Apart, Rear Delt Fly
4. Reverse Curl accessory

Forearms, Biceps · Dumbbell

Sets
3

Reps
12–15

Rest
45s

Effort
RPE 8

swap: Hammer Curl, Wrist Curl, Dumbbell Curl
5. Cable Crunch core

Core · Cable

Sets
3

Reps
15–20

Rest
45s

Effort
controlled

swap: Crunch, Reverse Crunch, Pallof Press
6. Jumping Jack finisher

Full Body · Bodyweight

Sets
6

Reps
30 sec on / 30 sec off

Rest
30s

Effort
hard but steady

swap: High Knees, Jump Rope, Shadow Boxing

Day 6

Legs

Quads, hamstrings, glutes, calves

6 exercises · ~34 min

1. Goblet Squat main

Quads, Glutes · Dumbbell

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7–8

swap: Bodyweight Squat, Kettlebell Squat, Dumbbell Squat
2. Dumbbell Romanian Deadlift main

Hamstrings, Glutes · Dumbbell

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7–8

swap: Kettlebell Deadlift, Bodyweight Hip Hinge, Dumbbell Deadlift
3. Split Squat secondary

Quads, Glutes · Bodyweight

Sets
2

Reps
10–15 / side

Rest
60s

Effort
RPE 7–8

swap: Reverse Lunge, Forward Lunge, Step-Up
4. Cable Glute Kickback secondary

Glutes · Cable

Sets
2

Reps
10–15 / side

Rest
60s

Effort
RPE 7–8

swap: Donkey Kick, Hip Thrust, Banded Lateral Walk
5. Seated Calf Raise accessory

Calves · Machine

Sets
3

Reps
12–15

Rest
45s

Effort
RPE 8

swap: Standing Calf Raise, Dumbbell Calf Raise, Leg Press
6. Jump Rope finisher

Calves · Bodyweight

Sets
6

Reps
30 sec on / 30 sec off

Rest
30s

Effort
hard but steady

swap: Jumping Jack, High Knees, Standing Calf Raise

How to progress

First 2 weeks: focus on form with light weights, stop each set 3 reps before failure.
Rest less, not lift less: shave 10 seconds off rest periods every two weeks until you hit the targets above.
When all sets reach the top of the range, add weight or reps, never both at once.
Daily steps matter more than any finisher: aim for 8 000–10 000 on non-training days.

Notes for this plan

Glute emphasis: hinge and glute work is prioritised; squat deep and drive through the heels.
Sessions can move between days; keep at least one rest day between hard sessions for the same muscles.

Open this plan in Fitbe

AI workout plans that fit your schedule & equipment. Track every set, swap exercises in one tap, let the AI coach adjust the load.

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Frequently asked questions

How long does each session of this 6-day plan take?

About 40–50 minutes including warm-up at a normal pace. Pick a 30-minute version in the generator if you are short on time; it drops the optional accessory work first.

Is 6 days a week enough to lose weight?

Yes. Fat loss is driven mostly by diet and daily activity; 6 strength sessions a week keep muscle while you lose fat, and the finishers add conditioning without wrecking recovery.

What if I don't have gym equipment for one exercise?

Every exercise lists alternatives that use the same movement pattern. Swap one-for-one, keep the sets and reps.

How do I progress week to week?

Use double progression: when you hit the top of the rep range on every set, add weight (or reps, or a harder variation for bodyweight moves) and start again at the bottom of the range.

Can I get this plan as a PDF?

Yes. Use the Download PDF button: it prints the full week with sets, reps and rest, or open the plan in the Fitbe app to track every set.

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Warm-up (every session, ~6 min)

How to progress

Notes for this plan

Frequently asked questions

How long does each session of this 6-day plan take?

Is 6 days a week enough to lose weight?

What if I don't have gym equipment for one exercise?

How do I progress week to week?

Can I get this plan as a PDF?

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