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12-Week Workout Plans for Women

12-Week Workout Plans for Women
Workout plans for women both for muscle and strength would be a bit different than what designed for men. If you are a woman who wants to transform your body into better shape, more muscles, and toner body part then here is the list to get your dreamy body in 12 weeks.
The main goal for this 12-week of training is for losing fat with split workout. The workout plans for women are suitable for beginners but it will require 4 committed days per week during 12 weeks. Each exercise will be 45 to 60 minutes that will require equipment such as machines, EZ bar, dumbbells, cables, bodyweight, and also barbell. Nutrition and supplements are recommended but just make sure that it will help you to reach the goal not the opposite.

Day 1
The first day will put the focus on your legs, gluts, and also cardio.
Legs exercises are such as squat, dumbbell lunge, and dumbbell step up. Each exercise should be in 3 sets and 12 reps.
For the gluts, you will need to do barbell hip thrust and glut cable kickback. Each exercise will be done in 3 sets and each set consists of 12 reps.
HIIT for 15 minutes will be the cardio. You can do that on the stationary bike.

Day 2
The second day will be focused on the back, arms, and cardio.
The back exercise consists of pull down, dumbbell row with one arm, and seated cable row. Each exercise will be done in 3 sets and each set consist of 12 reps.
Arm exercises will be such as dumbbell curl, tricep overhead extension, cable press down and also cable press down. All of them are in 3 sets with 12 reps. Make your body adapts to it.

12-Week Workout Plans for Women
workout for women; image source

Day 3
Third day will be focused once again on legs, glutes, and cardio but this time we will do a different session.
Leg session will be filled with goblet squat, deadlift of Romanian and dumbbell stiff leg. All of them are in 3 sets with reps of 12-15, as long as you are comfortable.
The gluts exercise includes sumo squat and glute kick back. Those all are in 3 sets with 12 to 15 reps.
And the cardio will be on treadmill by putting 10% incline but low intensity. Spend 30 minutes on it for the cardio.

Related Posts:
1. 3 Tips on Gym Workout for Beginners
2. 5 Ways on How to Gain Muscle

Day 4
The fourth day is focusing on the chest and shoulders along with cardio.
Let’s start with the chest exercise. It includes bench press with dumbbell, press with incline dumbbell, and machine chest fly. Each of them is repeated for 12 times in 3 sets.
The shoulder exercise will be about dumbbell press with seated position, and lateral raise. It should be 3 sets and each of them is 12 reps.
Just like the first day of cardio, you will spend 15 minutes on stationary bike for HIIT. This workout session is designed to shed your fat in 4 days during 12 weeks of workout plans for women.

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