Hey! Going to be honest, I really don't know much about female workout plans since their goals are different than those of what I go for. I focus on strength training and mass gain mostly. So I'm just going to give you some general advice on what I know is good.
First off I think squats are the most important workout, especially if you want a nice booty. So good on you for having squats in there. However, I think those reps are too high since you're just going to be doing cardio at that point. You should aim for 8-12 reps since I'm assuming you want your ass to look big (if you want a really toned small lean ass then you drop the reps and increase the weights to get that really solid look). Think of it like this, in lamest terms if you go heavy with high weight you're going to be getting that dense compact look, if you go for more reps you're going to be getting that big puffy look (think body builders). If you're exceeding 15 reps you're not going to be getting as efficient muscle activation for muscle growth even though you'll end up feeling sorer. Now as for your leg days, I think you're over training, you need to cut back, there's really no reason to have that many excercises in a workout plan. If you need that many you're not doing something right. I was the same when younger. I used to do about 1.5hrs of weight lifting and then 30min of boxing 6 days a week, it was frankly just dumb to overexert myself that much. You should be able to get a great workout with just 45min. Also, do your cardio after you lift weights and not before (it's fine if you do a 5min walk/light jog though to get the blood flowing). If I was a girl this is what I would do (remember I don't know much about female workouts and your best bet is to find a trainer with the type of body you want and follow what she does):
On my off days I would do yoga or pilates but mostly yoga. Also I would try and squeeze in some short and intense ab workouts a few times a week in my home whenever I feel like it. You work out your core with most exercises plus working out your core with no equipment is easy so just do it when it's convenient. Also, Even though I put some upper body workouts, I think they're light enough to give you that toned but not jacked look.
Take my advice with a grain of salt though, female workouts aren't my thing.
I'm impressed with your choice of workouts, and that you aren't opting for just situps and squats like most girls in the gym. However, you've got the volume and intensity all wrong.
You didn't specify the intensity, but if you're able to do 25 reps, it must not be very high. High volume, low intensity lifts do nothing but burn calories. They are essentially a waste of time if you are trying to build muscle.
Word of advice, "toning" muscle doesn't exist. You lose muscle, maintain muscle, or gain muscle. If you want a nice booty and a nice pair of thighs - you're looking to gain muscle. The best way to do that is 8-12 reps of 75-80% of rep max. Also don't worry about getting "too big". Gaining muscle is a slow process, so if you're in danger of getting "too big", you'll see it from miles away. At that point, lower your frequency to once or twice a week and make sure to get sufficient protein for maintenance.
Besides those few things, you are definitely on the right track and seem to know what you're doing. 👍🏻
I don't think you should make your own workout plans. There are a lot on the internet, use those. Abs and butt shouldn't be the only thing you should focus on. I don't know if you are a beginner? And how often are you planning to do this? If you are a beginner I think it is better to start with a full body workout and after that try a split workout.
I recommend videos of fitnessblender, whitney simmons, abby pollock and lyzabeth lopez. They have really good workouts that work.
I am not a beginner. I've been doing it for months... plus, I've looked up endlessly about work out plans and its always paid. I don't like abby pollock... her body is not my goal so why watch her. Thanks for the advice :3
And fitnessblender has like a website with information about every video they make. And it says how often you should do it and they give you other great advice. You should totally check it out
Oh and your body will not be the same as abby pollock by doing those workouts. Everyone has other genes and different bodies, so you have to figure it out yourself what works for you. By trying different things.
Hahaha yesss i just dont wanna waste my time ya know... omg i just checked out whitney simmons AND HER BODY IS MY GOAL TBH... thank youu. Wait imma message u😂
Squat and deadlift using anything heavy you can find 3 times a week in a progressive overload plan. Then 2-3 sets of weighted crunches and leg raises. Add some cardio. Done. Easy. Quick. Cheap. Efficient.
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