Get your GF in the Gym (Girl Fitness Program)

Embark on a transformative journey with the "Get Your GF in the Gym" program, designed specifically for women looking to build strength and confidence. This 4-week plan features 3 workouts per week, incorporating a mix of barbell, dumbbell, and bodyweight exercises that target all major muscle groups. From high bar squats to push-ups and hip thrusts, each session is crafted to challenge your limits and enhance your fitness level. Get ready to empower yourself and embrace the gym with this supportive and effective training regimen!

Full-body workout mostly for women. Beginner-friendly. Originally designed by Natural Hypertrophy. Props to him.

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Week 1

Week 2

Week 3

Week 4

High Bar Squat (Barbell)

Push Up

Bicep Curl (Dumbbell)

Decline Crunch (Weighted)

Calf Raise (Machine)

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Hip Thrust (Barbell)

V-Handle Tricep Pushdown (Cable)

Lunge (Dumbbell)

Overhead Press (Dumbbell)

Dumbbell Row

Hyperextension

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