Andrea | Personal Trainer

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A Workout Split you want to save!

Fuel your body. Lift those weights. Push yourself. Trust the process.

Repeat

2025/9/25 Edited to

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A white card overlays a blurry gym background, displaying a '5 Day Workout Split' with exercises for Legs, Push, Pull, Cardio/Abs, and Active Recovery. The card specifies 8-10 reps X 3 sets and includes a 'Swipe' indicator.

A white card on a textured background details 'Monday: Legs' exercises. It lists and describes Hip Thrusts, Romanian Deadlifts (RDLs), Goblet Squat, Quad Raises, and Bulgarian Split Squat, with a peach emoji next to the title.

A white card on a textured background outlines 'Tuesday: Push (Chest, Shoulders, Triceps)' exercises. It lists and describes Dumbbell Chest Press, Close Grip Dumbbell Chest Press, Shoulder Press, Tricep Pushdowns, Skull Crushers, and Shoulder Raises.

✨ Ready to Crush Your Fitness Goals? ✨

Here’s an effective 5-day workout split to keep you strong and energized! 💪 Swipe through each photo for quick how-to’s! Save for later bestie 🍋 8-10 reps X 3 sets Monday: Legs 🍑 • Hip thrusts (glutes, hamstrings) • RDLs (hamstrings, lower back) • Goblet squat (quads, glutes, core)

2084 likes

A pink and black graphic with the title "MEAN GIRLS FITNESS CHALLENGE!" above an image of the four main Mean Girls characters in pink tones. Pink dumbbells are visible in the top left corner, and the background is a black and white speckled pattern.

A graphic titled "IS BUTTER A CARB?" explaining the use of the Litely app's Food Scanner. Below the text, a Kälteen bar is shown next to a close-up image of Regina George looking confused.

MEAN GIRLS FITNESS CHALLENGE! YOU READY!? 📓💖

It's October 3rd... Okay, so technically, it's October 5th, but for the sake of this Mean Girls challenge, we're pretending it's still the 3rd! Because guess what? It’s also the 20th anniversary of the iconic Mean Girls movie! 👑💕 You know I couldn’t let that pass without dropping a

3133 likes

A woman in athletic wear takes a mirror selfie, with text overlaying "Slim Thick WORKOUT SPLIT" and "MAXIMIZE GAINS WITH JUST 3 WORKOUTS A WEEK," introducing a busy girl workout plan.

A woman in athletic wear takes a mirror selfie, with a list of Day 1 exercises for Upper Body & Abs, including bicep curls, shoulder press, DB bench press, assisted pull-ups, lat pulldowns, weighted Russian twists, planks, and bicycle crunches.

A woman in athletic wear takes a mirror selfie, with a list of Day 2 exercises for Lower Body, including lunges, DB squats, leg extensions, leg press, DB step-ups, DB deadlifts, and an incline walk.

Busy girl workout split 😮‍💨

Hey girlies! I’m back with another busy girl workout split! This split is for the girlies that want to maximize the gains with only 3 days of workouts 😮‍💨 ➡️ For this split you’ll want to push yourself and go medium to heavy weight on the first two days and then lighten up for the HIIT workou

583 likes

A weekly workout schedule outlining exercises for Monday (Arms - Push), Tuesday (Legs), Wednesday (Arms - Pull), Thursday (Abs), Friday (Glutes), Saturday (Cardio), and Sunday (Rest), with sets and repetitions specified for each day.

A workout schedule for Monday, focusing on 'Arms - Push' exercises. It lists Shoulder Press, Tricep Overhead Extension, Dumbbell Overhead March, Tricep Extension, and Dumbbell Bench Press, with accompanying illustrations for each exercise.

A workout schedule for Tuesday, focusing on 'Legs' exercises. It lists Leg Press, Cable Kickback, Squats, Sumo Squats, and Stair Master, with accompanying illustrations demonstrating each exercise.

Weekly Workout Split

Screenshot and Save!! This is a great workout split for those starting their workout journey. Each week you can advance into a more strenuous routine. Swipe for an example of each exercise!! I hope this helps, XOXO, LC #homeworkout #lemon8challenge #lemon8challenge @Lemon8 F

2699 likes

GYM & AT-HOME WORKOUT SPLIT 🔥

Anybody who’s having trouble with finding out how to split the workouts up or rather to workout at the gym or at-home? What if I say you can do both! HERE’S MY WEEKLY WORKOUT SPLIT 🏋🏾‍♀️ It’s a plan to help you stay active, rather you go to the gym or you’re doing it at-home. Let’s burn the f

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Workout routine for the girls

Hii 🫶 This is my new workout routine I figured I’ll share with you guys :) It very important to switch up your workout routine to continue to see good changes in your body! I made this for me incorporating lifting and Pilates/yoga for the best results ✨ Ps I love you

2771 likes

MY WORKOUT SPLIT

this was before my pregnancy & I am still on my little journey of losing the baby weight currently. I am not going to the gym at this very moment. I have actually been pursuing home pilates during this time of my life since it is more accessible to me since I am only 5 months pp. so look forwar

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A '1 month glow up' workout routine displayed over a gym background with weight plates and kettlebells. It details daily exercises like squats, planks, Russian twists, jumping jacks, crunches, lunges, knee pull-ins, and butt kicks from Monday to Friday, with the weekend for rest.

1 month glow up workout routine 💪🏽📆

MONDAY 20 squats 20 second plank 15 russian twists 30 jumping jacks 20 crunches 16 lunges 10 knee pull-ins 20 butt kicks TUESDAY 25 squats 30 second plank 20 russian twists 35 jumping jacks 20 crunches 20 lunges 15 knee pull-ins 25 butt kicks WEDNESDAY 30 squats 45

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For My 3-Day Workout Split Girlies 🫶🏽

#workoutplan #3dayworkoutsplit #workoutmotivation #fitnessroutine #getfitwithme💪🏽

456 likes

A woman in olive green leggings and a sports bra stands with her back to the camera, showcasing her glutes. The text overlay reads: 'The Glute Building Workout Split That Changed Everything ✨'.

Two images show a woman performing glute-focused exercises. On the left, she does hip thrusts; on the right, deadlifts. The text describes 'Day 1 Glute Focused Strength' with hip thrusts, deadlifts, and Bulgarian split squats.

Two images show a woman performing glute and hamstring isolation exercises. On the left, she does step-ups with a dumbbell; on the right, reverse hyperextensions with a band. The text describes 'Day 3 Glute & Hamstring Isolation'.

Glute Building Workout Split | Changed Everything✨

Struggling to see glute growth? This workout split from my Glute Growth program changed everything for me! Day 1️⃣ Glute Focused Strength Hip thrusts, deadlifts, and bulgarian split squats with progressive overload. Day 3️⃣ Glute & Hamstring Isolation Lunges, step ups, reverse hyperextens

527 likes

A person in a black sports bra and light yellow shorts poses in a gym, with text overlay '6 day split to build and tone for beginners!' and 'lemon8 @liftwithlivia'.

A person in workout attire in a gym setting, with a text box detailing 'MONDAY: GLUTE FOCUSED' exercises like hip thrusts and RDLs, and a 'MONDAY' label.

A person in workout attire in a gym setting, with a text box detailing 'TUESDAY: BACK AND BI' exercises like pull-ups and lat pull-downs, and a 'TUESDAY' label.

6 day split + workouts to build and tone

This split is a staple for those that want to tone their upper body and build lower body! This is the split I used for the past year and a half - 2 years and I have LOVED. I tweaked the structure of the workouts overtime but sticking to this split allowed me to see the results that I wanted. My goa

1552 likes

My 1 month glow up challenge - workout at home

Get ready to glow up in just one month with our challenge! With 5 days of workouts and 2 rest days per week, you'll feel stronger, fitter, and more confident in no time. Here's an example of one of our workouts: 20 squats, 20 second plank, 15 Russian twists, 30 jumping jacks, 20 crunches, 16

8425 likes

A workout routine schedule for Monday, detailing leg exercises including barbell squat, leg press, RDL's, deadlift, and calf raises, each with sets and reps.

My workout split💪

This is the workout split I have been following lately. You can choose whatever weight you want and feel free to increase weight as it gets easier! Make sure you warm up before hand and stretch after! 💙 Kayla #workout #health #healthylifestyle2023 #newyear2024 #gymgirl #workoutrout

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A 30-day ab challenge workout plan featuring illustrations of exercises like crunches, planks, leg lifts, and Russian twists. It includes a daily schedule with specific repetitions and durations for each exercise, along with designated rest days, to help build abs and reduce fupa.

30 Day Fupa Remover!

Summer is coming up…what am I talking about, summer is here! This is my go to workout routine to get rid of my pooch/fupa and build abs. You will feel the burn but it’s worth it. Screenshot and save! XOXO, LC #fupaworkout #abworkout #abworkoutsforwomen #workoutroutine #workoutathome

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A pink-framed chart titled '7 DAY WORKOUT SPLIT', detailing daily routines from Monday to Sunday, including leg day, upper body, abs/core/cardio, and rest days with light movement or walking/yoga.

A detailed list of 'DAILY EXERCISES' for Monday (glutes & quads), Tuesday (back & biceps), Wednesday (abs, core, cardio), Thursday (hamstring & glutes), and Friday (shoulders, chest, triceps).

Add These to your routine!!💪🏾💪🏾

#gymmotivation #gym #womenworkout #workouttips #gymgirl

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Gym split ideas

Here are some gym split ideas for a busy schedule😇 I have an irregular schedule so I am always having to change my split. Do what works best for you according to your goals🩷 #lemon8fitness #lemon8fitnesstips #gymsplit #busyschedule #gymsplitbusyschedule #busyschedulegymsplit #gymsplit

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beginner friendly workout split 🏋🏽‍♀️

save this if you’re looking to get started in the gym or just looking for a new split!🤍 you don’t have to follow this completely, you can absolutely change and adjust things as you go :) i personally add my own ab workouts in & my walk after i lift! #10minuteworkout #lemon8challeng

283 likes

A man with curly hair and headphones performs a bicep curl with a dumbbell in a gym. The image features a text overlay "GROW WITH THIS SPLIT" and "lemon8 @drewtegui", promoting a workout routine.

A text-based image on a black background detailing the first three days of a "Best 6 day split" workout routine: PUSH, PULL, and LEGS & ABS (Quad focused), including specific exercises and cardio.

A text-based image on a black background outlining the last three days of a "Best 6 day split" workout routine: CHEST & SHOULDERS, BACK & ARMS, LEGS & ABS (Ham/Glute focused), and a REST DAY, with exercises and recovery.

grow with this split

#Fitness #fitnessmotivation #gymmotivation #gymworkouts #splitstraining #growth 💪🏻 TRAINED 💪🏻 TESTED 💪🏻 PERFECTED 🏋🏻‍♂️ give it a shot! Johns Hopkins University

1496 likes

Weekly Gym Routine

No gatekeepers here! This is my weekly gym routine workout plan focused on: Wider hips, flat belly, toned arms/back/legs, glute growth, and overall health . Save and follow for more! Lets Go! #workoutroutineforbeginners #dailyworkoutgoals #workoutoutroutine #bodytransformation

2525 likes

A woman in athletic wear takes a mirror selfie in a gym, surrounded by weights and equipment. Text overlays state, "I can only go to the gym 4 times a week" and "I GOTCHU!!", introducing a workout plan for busy individuals.

A woman performs Bulgarian split squats with a dumbbell in a gym. An overlay lists "day 1: glutes" exercises including Bulgarian split squats, lunges, hip thrusts, sumo squats, and cable kickbacks with sets and reps.

A woman from behind uses an upper body gym machine. An overlay details "day 2: upper body" exercises: lat pulldowns, seated cable rows, bent over rows, hammer curls, and assisted pull-ups with sets and reps.

4 DAY WORKOUT SPLIT FOR BUSY GIRLS 🏋️

if you’re busy AF and can’t hit the gym every day of the week, this 4 day split is perfect!! day 1) glutes day 2) upper body day 3) legs day 4) cardio and abs! I have full workouts posted on my tiktok and if you scroll down my page so check them out for inspo!! #fourdaysplit #4days

7715 likes

A woman takes a mirror selfie, showing her midsection in a crop top and patterned pants, representing her 'before' weight loss state. The text overlay reads 'HOW I WENT FROM THIS'.

A woman takes a mirror selfie, showcasing her transformed physique in a two-piece swimsuit, representing her 'after' weight loss state. The text overlay reads 'TO THIS'.

This image outlines the Monday and Tuesday workout plan, including full-body strength exercises like squats and push-ups, and cardio and core exercises such as bicycle crunches.

Weight Loss Workout 💪

I went from 190 to 130 lbs using a workout plan I created myself and it WORKS! 💪🏼 But let me be real with you: it's not just about working out. Eating healthy is KEY to get results 🥗. I’ve been at it for 5 months and the transformation has been amazing! Everyone’s journey is different, but if

9366 likes

A woman in workout attire takes a mirror selfie in a gym, displaying a '5 DAY WORKOUT SPLIT' with focus areas: Glutes, Back/Bi, Quads/hamstrings, and Shoulders/triceps.

A gym interior with a dumbbell rack and weight plates, detailing Monday's 'GLUTES/Hamstrings' workout including hip thrusts, RDLS, Bulgarian split squats, leg curls, and glute extensions.

A gym interior with a dumbbell rack and weight plates, detailing Tuesday's 'back/bi' workout including barbell rows, lat pulldowns, bicep curls, single arm seated rows, seated hammer curls, and cardio.

5 DAY WORKOUT SPLIT 🏋🏻‍♀️

If you’re trying to stay consistent and hit the gym 5 days a week, then this is a great workout split for you! I am a 5am girly and this is my go-to split 🫶🏼 Day 1-Glutes & hamstrings Day 2- Back & Bi Day 3- Glutes only Day 4- Shoulders & tri Day 5- Quads & glutes #wor

455 likes

A flat lay image showing two dumbbells on a dark gym floor, with a pink water bottle and light-colored gym shoes in the background. The text overlay reads '5 DAY WORKOUT SPLIT That changed my life'.

A side-by-side comparison of a person's body transformation over two years. The left image (2022) shows the person in a mask and hoodie, while the right image (2024) shows them in a t-shirt and headphones, both wearing pink leggings.

A white background with black text detailing the Monday workout routine for 'back and biceps', including exercises like pull-ups, barbell rows, bicep curls, and finishing with cardio.

My current workout split 🎧✨

For the girlies that want to work out 5 days a week but don’t know what to do. This will change your life 🫶🏼✨ I’m stepping out of my confort zone by showing my before and after of 2 years. Between 2020 and 2022 I was not felling good. I was dealing with loss and depression. It has been a rough cou

4311 likes

todays gymfit+5 day workout split 💙

this is a simple workout split I would recommend to a beginner in the gym, start with weights that you can handle over time up the weights. Add your 2 rest day where you please. ( if there is a exercise on here you don’t have the hang of yet let me know and I can recommend a replacement exercis

5133 likes

A person's feet in white sneakers on a gym mat with white headphones and dumbbells, displaying the title 'MY GYM SPLIT 6 days a week'.

A white box lists Monday's 'legs and glutes' workout, featuring exercises like cable kickbacks, squats, hip thrusts, and leg abductions, set against a gym background.

A white box details Tuesday's 'back and bi' workout, including pull-ups, lateral pull-downs, back extensions, and various bicep curls, set against a gym background.

This is my ideal gym split😌 I continue from the day that I left off if there’s a day I can’t go, so it’s not necessarily a Monday-Saturday schedule 24/7 or in this order (weekly), but I usually am able to go 6 days a week. This is an example so you can (and should) create a workout that you enjoy a

14K likes

4 Day Workout Split

Workout split focused on body recomp (fat loss + muscle gain). 💪🏼 It’s all about balance, consistency, and showing up with intention. Swipe to see how I break it down each day! Remember most of your fat loss progress will come from the kitchen, but this split will help grow those muscles to g

2079 likes

This image presents a weekly fat-burning workout schedule, detailing exercises for each day. It includes routines for Cardio & Abs, Arms & Back, Legs and Butt, Full Cardio, Stretching, and a Rest day, with specific exercises and repetitions listed for beginners.

Fat Burning Workout

This schedule is perfect for anyone who doesn’t know where to start, or needs help determining which exercises are good for specific parts of the body. XOXO, LC #workoutroutine #homeworkout #workoutathome #workoutschedule #workoutforbeginners #fitnessjourney #fitnesstips @Le

21.4K likes

Elevate Your Fitness: My Zesty Workout Split

New to Lemon8! Showcasing Fitness Athletes & Tips ‼️ 🎥sarah_mayan #hellolemon8 #l8r2023 #fit #workout #fitlifestyle

357 likes

A woman in a white sports bra and red shorts takes a mirror selfie in a gym, wearing headphones. Text overlay states "my routine/split as a girl who prioritizes lower body". The gym features red walls, mirrors, and a wooden floor.

A black background with white text outlines a weekly workout split. It details specific focus areas for each day: Sunday (glutes), Monday (core & cardio), Tuesday (hamstrings), Wednesday (quads), Thursday (upper body), Friday (active rest), and Saturday (rest day).

A black background with white text lists detailed exercises for "Glute Day (once a week)" and "Hamstring Day (once a week)". It includes specific exercises like hip thrusts, step ups, cable rdls, barbell sldl, and b stance RDLs, along with sets and reps.

my split & lower body routine ✨

i take her very seriously. #gymtok

1865 likes

5 DAY WORKOUT SPLIT FOR PERFECT RATIOS✨

if you’re looking for a balanced workout routine to build beautiful ratios and create lean muscle tone, this is ✨the only workout split you need✨ i took some of these workouts directly from my fitness app which has plans that are all curated by meeee with my favorite workouts so you know these are

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Best Workout split for women 🤍

🚨 If you don’t start now… you’ll feel it all summer. Not because you couldn’t change but because you waited. Summer is here. You still have time—but only if you start now. A tighter waist. Lifted glutes. A body you actually feel confident in. That doesn’t come from random workouts.

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Becoming that girl - fitness edition🏋🏽‍♀️💪🏾

These workouts are apart of my Operation Fat Booty Small Waist workout program. I’m going on a vacation to Miami at the end of February and want to look and feel my absolute best. I’m one day away from the end of my 75 hard challenge. I’ll show my results in another posts. I started doing

6283 likes

MY 4 DAY SPLIT WORKOUT

Here is a break down of my 4 day split workout routine ! It breaks down the week! Which gives me a rest day and allows me to enjoy the weekend!! I hope this is able to help someone out :))) #gym #summerbod #bodytransformation #Lemon8Diary #healthylifestyle2024 #summer #foryou #

450 likes

full body summer workout for the ladies 🍑💪🏼☀️

Whether you're hitting the gym, doing a home workout, or enjoying the great outdoors, let's sweat it out together and sculpt those summer bodies. This workout is great for everyone especially if you need: 🌟 Cardio for Fat Burn 🌟 Strength Training for Toned Muscles 🌟 Core Workouts for

8709 likes

💪✨ 7 Day Beginner Gym & Workout Routine ✨💪

❄️ New year, new season to build strength and confidence! If you’ve been wanting to start your fitness journey but don’t know where to begin, this beginner-friendly winter gym routine is here to guide you! 💪 From strength training to cardio and active recovery, this plan is designed to help you fee

6022 likes

A detailed weekly workout plan displayed on a dark green background. It outlines exercises for cardio, abs, back, biceps, glutes, legs, shoulders, triceps, and quads across five active days, with two rest days. The plan includes specific exercises, sets, and reps for each day.

This is what a week of my workout looks like •2 rest days •5 active days (typically last about 2 hours) Tbh it alternates with how I’m feeling that day because it’s crucial to listen to ur body! #dayinmylife #Lemon8Diary #workout #workoutroutine #workoutideas #gymgirl #gymmotiva

3341 likes

A person in a brown loungewear set takes a mirror selfie, with the text 'CURRENT WORKOUT SPLIT' overlaid. The background shows a bedroom with a bed and a TV displaying a pool scene.

A detailed weekly workout split schedule, outlining exercises for Monday (running, ab circuit), Tuesday (stair master, arm exercises), and Wednesday (running, ab circuit), with Thursday's warm-up partially visible.

A continuation of the weekly workout split, detailing Thursday's leg exercises, Friday as a rest day, Saturday's full-body circuit, and Sunday as a rest day.

Current Workout Split

It took me a while to find a workout routine that I can stick to, but I have been loving this routine for the past few months. Working out looks different for everyone and it’s always great to do what makes YOU feel your best. Feel free to give it a try 💕 #workout #Fitness #workoutoutroutin

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5 DAY WORKOUT SPLIT💪🏻✨

#workoutmotivation #workoutsplitforwomen #gymmotivation #gymtipsforwomen #lemon8foryou

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A 12-week workout plan for moms over 40, detailing 3 weekly workouts (20-30 minutes) across three phases: Foundation, Progress & Tone, and Strength & Metabolic Boost. It lists specific exercises for Day A (Full Body Strength), Day B (Full Body + Core), and Day C (Metabolic & Mobility) for each phase.

Strong, energized, and confident at every age ✨

This 12-week workout plan is designed for 40+ moms who want to tone up, protect their joints, and feel good in their bodies — without spending hours in the gym. ✔️ 3 short workouts per week ✔️ Joint-friendly & beginner-safe ✔️ Focused on strength, posture & metabolism Consistency over i

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Adriana Lima’s Model Workout for a Toned Body✨💪

Hello Dream Girls !🥰✨️💕 Want to feel confident, strong, and inspired?🎀💗 Adriana Lima, an icon of fashion and fitness, has captivated the world with her toned physique and high energy. With her workout plan, you can take care of both body and mind – in a way that's practical and effective! 💪✨

1529 likes

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