The Novice-ish Women’s Program is a comprehensive 4-week training plan designed specifically for women looking to build strength and confidence in the gym. Committing just three days a week, you'll engage in a balanced mix of lower and upper body workouts, featuring foundational exercises like squats, bench presses, and more. Each session incorporates a deload strategy to ensure proper recovery while still challenging your muscles. Perfect for those ready to take their fitness journey to the next level, this program will empower you to achieve your strength goals with effective, guided workouts.

Novice friendly progressive overload program with a focus on larger compound movements. 

This program hits each major muscle group at least once each week, with minimal overlap between days to prevent fatigue. Each workout takes about 1-1.5 hours, with a roughly equal focus on strength and size.

STRUCTURE:
The exercises stay the same each week, only the weights change.

Day 1: Lower Body Push — Quads, Calves, Glutes. 

Day 2: Upper Body Front/Push — Chest, Shoulders, Front/Side Delts, Biceps.

Day 3: Full Body Pull. Hits everything on your backside — Rear Delts, Lats, Glutes, Hamstrings.

Rep ranges are generally:
- 6-8 for heavy compounds (i.e. Squat, Incline Bench, Deadlift)
- 8-12 for large muscle group isolations (e.g. Leg Extension, Incline Curl, Rows)
- 12-15 for accessory (e.g. Calf Raise, Lateral Raise, Face Pulls)

RPEs given are a loose guideline only — try to take the last set of each exercise to failure if it is safe to do so.

Recommended rest time is ~1-2 minutes between sets. For heavy compounds, take 2-3 minutes.

PROGRESSION:
- When you comfortably hit the top of the rep range on every set for a given exercise, add 5-10lbs the next time you attempt the exercise. 

- If you cannot make the minimum rep range on the set, drop 5-10lbs and start the set over again. Use the lower weight on your next attempt.

- There is a deload week at the end of the program, after which you can repeat it pretty much infinitely.

NOTES:
- I generally don’t train abs, but if you have more time, optional Arms + Abs are given on each day. This will increase the workout time by about 10-15 mins.

- This program is pretty relaxed, and there’s a lot of recovery time. Feel free to add in some of the smaller muscle group exercises more frequently, since they need minimal recovery time (e.g. Bicep curls, Pec fly).

- This program IS NOT aesthetics oriented, and it won’t get you quick results — it’s relatively low volume/frequency overall. 

- This program IS realistic, attainable, and satisfying for women who wanna move some weight around. You’ll always leave with a good sweat!

Novice-ish Women’s Program

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Leg Extension

Hip Abductor (Machine)

Standing Calf Raise

Lower Push - Deload

Incline Bench Press (Dumbbell)

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Rear Delt Fly (Machine)

Upper/Front Push - Deload

Deadlift (Barbell)

Lat Pulldown

Barbell Row

Leg Curl

Face Pull

Back/Legs Pull - Deload

Lower Push

Upper/Front Push

Grips are helpful today if you have em. Deadlifts, Lat Pulldowns, and Rows are all grip intensive.

Back/Legs Pull

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