This 12-week training program designed for women is amazing for any healthy woman looking to transform her body attractively.
Main goal: fat loss
Exercise type : split
Training level: Beginner
Program length 12 weeks 5 days a week
Time per workout45-60 minutes
Equipment needed , weights, body weight, cables, dumbbells, EZ bar
Workout description:
This is a 12-week high-intensity program perfect for any healthy woman wanting to reshape her body nicely. The goal is to help build lean muscle strength and burn fat around muscles. The workout targets the lower body three times a week focusing hard on the glutes, and the upper body twice a week focusing on sculpting the arm muscles.
To burn more total calories each day, we also added some cardio exercises that you can do in the morning or after your workout. Rest periods range from 30 to 90 seconds between sets and exercises.
Day one: Saturday
| Man | Set | Number |
| squat | 3-4 | 6-12 |
| dumbbell lunges | 2-3 | 12-15 |
| dumbbell sit up | 2-3 | 12-15 |
| barbell hip thrust | 3 | 6-12 |
| glute cable kickback | 2-3 | 15 |
| 15 minutes of cardio exercises | ||
Day two: Sunday
| Back and arm | set | count |
| pull downs | 3-4 | 6-12 |
| one arm dumbbell row | 2-3 | 12-15 |
| seated cable row | 2-3 | 12-15 |
| dumbbell curl | 3 | 12 |
| tricep overhead extension | 3 | 12 |
| cable curl | 3 | 15 |
| cable pressdown | 3 | 15 |
| 15 minutes of cardio exercises | ||
Day 3: Monday
| leg and butt | sets | reps |
| goblet squat | 3-4 | 6-12 |
| Romanian deadlift | 2-3 | 12-15 |
| dumbbell stiff leg deadlift | 2-3 | 12-15 |
| sumo squat | 3 | 6-12 |
| glute kickback | 3 | 15 |
| 15 minutes of cardio exercises | ||
Day four: Tuesday
| Chest and shoulders | Set | Reps |
| dumbbell bench press | 3-4 | 6-12 |
| incline dumbbell press | 2-3 | 12-15 |
| chest fly | 2-3 | 12-15 |
| seated dumbbell press | 3-4 | 6-12 |
| lateral raise | 2-3 | 12-15 |
| 15 minutes of cardio exercises | ||
day five: Wednesday
| legs and arms | set | rep |
| deadlift | 3-4 | 6-12 |
| goodmorning | 2-3 | 12-15 |
| leg extension | 2-3 | 12-15 |
| incline dumbbell curl | 3 | 12 |
| incline skullcrusher | 3 | 12 |
| 15 minutes of cardio exercises | ||
Make sure to repeat this program for 12 weeks
Quick note about nutrition:
It's important to know your success in any workout program depends a lot on your eating habits and sleep. Make sure you get 7-9 hours of sleep every night and eat enough calories to help you get the results you want. If your goal is losing weight, cut about 250 calories from that number. If you're underweight, try adding about 250 calories instead. And if your weight is just right, make sure to eat the right amount of calories to maintain it.
Quick note on tracking progress:
It's important to track your results to show progress in this 12-week program. You should plan to take your preferred form of measurements plus try hard to increase some variables in your workouts each week whether that means more weight or more reps and sets.
- One way to do this is starting with a few sets then add one set every week on one exercise then repeat gradual increases in sets.
- Another way to progress is to keep your reps and sets the same for all 12 weeks but try to increase the weight you use each week for every exercise. Both methods work and will help you see great results.
