Beginner Strength and Bodybuilding for Women

The purpose of this program is to provide an enjoyable, short, but effective workout plan that will get women enthusiastic and confident about being in the gym and bettering themselves each week. 

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Week 1

Week 2

Week 3

Week 4

First five exercises of each day are warmups that are optional and shouldn't take longer than 10 min

Exercise Bike

Standing Leg Swings

Banded Side Steps

Hip Circles

Glute Bridges

Hip Thrust (Barbell)

Leg Press

Leg Curl

Glute Kickback (Cable)

Hip Abductor (Machine)

Hip Bridge Hold

Lower 1

Lat Pulldown

Bench Press (Dumbbell)

Chest Supported Row (Machine)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Plank

Upper

Box Squat (Barbell)

Leg Extension

Back Extension

Standing Calf Raise

Lower 2

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