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8 Week Beginner Fat Loss Workout for Women

by Halcyon
4.0
(1 rating)

Program Description

Rule 1 : No more than three days in a row.Ideall two workout days one rest and then two workout days Rule 2: Perform all the sets of one exercise before moving onto the next. Rule 3: The first set will be with moderate weight, the second set should be a challenge with slightly heavier weight, and you should reach failure with the heaviest weight on the third set. The ab exercises will be with bodyweight only. Rest for 90 seconds between all sets and exercises. Embark on a transformative journey with the **8 Week Beginner Fat Loss Workout for Women**! This comprehensive program spans 8 weeks, featuring 32 meticulously crafted sessions designed to kickstart your fat loss journey while building strength and confidence. Each workout combines resistance training with cardio, focusing on key muscle groups to maximize calorie burn and enhance your overall fitness. With a mix of dumbbell, barbell, and bodyweight exercises, you'll engage in a variety of movements that keep your workouts fresh and exciting. Get ready to embrace a healthier you with structured guidance and effective training! https://www.muscleandstrength.com/workouts/8-week-womens-beginner-fat-loss-workout

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 30, 2025 05:54
  • Last Edited
    Jan 06, 2026 06:17
Muscle Engagement
Front
Back
MuscleSet
Abs
12.8%
Quadriceps
12.3%
Glutes
12.3%
Hamstrings
9.1%
Triceps
8.2%
Biceps
6.4%
Front Delts
5.5%
Adductors
4.6%
Chest
4.6%
Middle Delts
4.6%
Lats
4.1%
Upper Back
4.1%
Cardio
3%
Abductors
2.7%
Lower Back
2.3%
Calves
2.3%
Rear Delts
0.5%
Forearms
0.5%
Other
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
3
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
4
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
6
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7.5
RPE 9
7
Lying Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 9
8
Cardio (Zone 2)
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Leg Raise
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Cardio (Zone 2)
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Abs Crunch (Bodyweight)
3
12 reps
-
6
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicycle Crunch
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicycle Crunch
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicycle Crunch
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicycle Crunch
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicycle Crunch
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicycle Crunch
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicycle Crunch
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicycle Crunch
3
12 reps
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Cannonball Crunch
3
12 reps
-
8
Cardio (Zone 2)
1
20 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
6
Cardio (Zone 2)
1 Set
20 mins
-
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Bicycle Crunch
3 Sets
12 Reps
-
7
Cardio (Zone 2)
1 Set
20 mins
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Cannonball Crunch
3 Sets
12 Reps
-
8
Cardio (Zone 2)
1 Set
20 mins
-
Day 1
1
Stretching
1 Set
10 mins
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7.5
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7.5
@9
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7.5
@9
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7.5
@9
6
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7.5
@9
7
Lying Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7.5
@9
8
Cardio (Zone 2)
1 Set
20 mins
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
HalcyonAge 36, Woman
a month ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I was looking for a program consistent enough