As I started learning more about exercising and reshaping my body, I realized I needed a structured MTF workout routine that focused on my goals for feminizing my appearance.
I wasn’t looking for a quick fix or a random set of exercises. I wanted a plan based on real research, one that shaped the right muscles, reduced bulk in places I didn’t want it, and gave me a clear, progressive way forward.
That’s when I created this MTF workout routine. It’s a weekly plan designed to strengthen the areas that help create a feminine figure, reduce masculine traits, and deliver lasting results.
This became the foundation of my fitness journey. It’s still the routine I come back to whenever I want structure and real progress.
Note: I’m not a doctor, trainer, or nutritionist—just a transgender woman doing her own research and sharing what’s helped me feel more at home in my body. Always do your own research and talk to a medical professional before starting anything new.
Why the Right MTF Workout Routine Matters
I didn’t want to blindly follow a men’s or women’s workout plan.
Most men’s routines are built around bulking the upper body, packing on muscle, and chasing size—none of which fit my goals. Meanwhile, most women’s routines are designed for AFAB bodies, often focusing on toning muscles I didn’t naturally have or shaping areas that develop differently in AMAB bodies.
So I did my research. I learned what muscles mattered most for feminizing my body. Then I built a plan around those muscles—and the results finally started matching the effort I was putting in.
You can read more about exactly which muscles to target and why in What Transgender Muscle Groups to Train for a Feminine Body.
The 7-Day MTF Workout Routine for a Feminine Body
This MTF workout routine is built around a simple weekly split, with each day focused on a specific area or goal.
Day 1: Glutes & Hips
These muscle groups are essential for creating a fuller, more feminine lower body. AMAB bodies don’t naturally carry as much fat or muscle around the hips, so building the glutes and outer thighs helps create a more balanced silhouette.
Primary Focus: Gluteus maximus, gluteus medius, hip abductors
Exercises:
- Bodyweight Squats (or Goblet Squats)
- Glute Bridges
- Side-Lying Leg Lifts
- Banded Side Steps
- Donkey Kicks
Day 2: Core & Waist
A strong core does more than build abs. It improves posture, supports a smaller waistline appearance, and gives you better control of your movements.
Primary Focus: Rectus abdominis, obliques, transverse abdominis, pelvic floor
Exercises:
- Plank with Pelvic Tilt
- Russian Twists
- Lying Leg Raises
- Dead Bug
- Standing Side Crunches
Day 3: Legs (Thighs & Calves)
Working your thighs and calves helps create balanced proportions, especially for a softer, more toned look. Focus on endurance over heavy lifting to avoid unwanted bulk.
Primary Focus: Quadriceps, hamstrings, calves
Exercises:
- Wall Sit
- Stationary Lunges
- Standing Calf Raises
- Hamstring Curls (Bodyweight or Band)
- Step-Ups (Low Step, Controlled Pace)
Day 4: Chest & Posture
You don’t want to bulk your arms, but chest work combined with posture-focused exercises helps open the chest area, improve the appearance of the bust, and support a feminine upper body line.
Primary Focus: Pectorals, rear deltoids, upper back muscles
Exercises:
- Modified Push-Ups (Wall or Knee)
- Chest Fly (Light Dumbbells or Bands)
- Reverse Fly (Posture Focus)
- Wall Angels
- Scapular Retractions
Day 5: Glutes & Hips (Second Focus Day)
Glutes respond well to frequent training. This second focus day helps reinforce growth and shape over time while keeping progress steady.
Primary Focus: Same as Day 1
Exercises:
- Bulgarian Split Squats
- Single-Leg Glute Bridges
- Fire Hydrants
- Banded Hip Thrusts
- Standing Kickbacks
Day 6: Core & Waist (Second Focus Day)
Core muscles benefit from frequent, low-resistance work. This second core day helps with waist definition and pelvic floor strength, which are both key for posture and feminine shaping.
Primary Focus: Same as Day 2
Exercises:
- Side Plank with Hip Drop
- Flutter Kicks
- Bird Dog
- Seated In & Outs
- Reverse Crunches
Day 7: Active Rest
Your body needs time to recover. Active recovery days improve flexibility, blood flow, and reduce soreness. Light walking, yoga, or stretching keeps you moving without pushing too hard.
Guidelines for Sets, Reps, and Rest Days in Your MTF Workout Routine
- Start with 2–3 sets per exercise and 10–15 reps per set
- For holds (like planks or wall sits), aim for 30–60 seconds
- Take 30–60 seconds rest between sets
- Increase sets or slow down movements as you build strength
- Always prioritize good form—proper technique matters most
- Listen to your body. Fatigue is normal, sharp pain is not. Stop if something feels wrong
- Don’t hesitate to take extra rest days when needed—recovery is progress too
How to Make This MTF Workout Routine Sustainable
Starting a new MTF workout routine means learning the exercises, building confidence, and making it part of your daily life. That’s often the hardest part.
- Start slow. Focus on learning each move with good form before increasing reps.
- Be patient with yourself. It takes time to feel comfortable with new exercises.
- Track your progress. Even small improvements count.
- Keep your workouts short at first. You can build up over time.
- Focus on consistency. A daily habit matters more than a perfect workout.
When I first started this MTF workout routine, I felt completely overwhelmed. For almost three weeks, I only did one set a day—just 10 reps each—and between every exercise, I’d stop to watch videos on how to do them right. It felt slow, and honestly, I thought I wasn’t doing enough.
But looking back, I’m glad I gave myself that space. It helped me build good habits, learn proper form, and avoid injuries later on. That patience made this routine sustainable—and that’s what really matters.
Why I Also Recommend Light Daily Cardio with Your MTF Workout Routine
Even though this MTF workout routine focuses on strength and shaping, light daily cardio makes a big difference—especially if you’re looking to lose weight or feel more confident in your body.
For me, that meant committing to 10,000 steps a day. I usually fit it in on my lunch break, just to get moving throughout the day. And I use that time to think through goals, plan projects, or listen to an audiobook. It became a habit that helped both my body and my mind.
Of course, it doesn’t have to be walking. Any light cardio works—a bike ride, a swim, a dance class, or a casual jog. The goal isn’t to push yourself hard. It’s just about moving your body consistently and supporting your overall progress.
Not Ready for This Yet? Start with My Daily MTF Exercise Routine
I didn’t start with this full weekly MTF workout routine. When I first began, I wanted something simple—a minimal number of exercises I could repeat every single day without planning or rotating. My goal was to get moving, build the habit, and avoid feeling overwhelmed.
If that’s where you’re at right now—if this routine feels like too much, or you’re feeling stuck, or you just want something you can start today without memorizing a ton of moves—check out my Daily MTF Exercise Routine.
That entire routine is built around one idea: keep it minimal, make it repeatable, and help you start as soon as possible.
It’s a great way to build confidence, learn the basics, and ease into a workout habit before taking on a full weekly plan like this one.
Final Thoughts on Finding the Right MTF Workout Routine
This MTF workout routine is exactly that—my routine. It’s the plan I built for my body, my goals, and my feminization journey. It focuses on the muscle groups and movements that mattered most to me.
But your goals might be different—and that’s okay.
Use this routine as a foundation. Let it give you structure and direction. Then, do your own research, learn how your body responds, and adjust it to fit your personal goals.
The best MTF workout routine is the one that works for you—and this is here to help you take that first step.
I’d love to hear how your routine is going. Have you tried something like this before? What’s helped you stick with it?
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