Transform your strength training routine with this comprehensive 4-week program designed specifically for women. Committing just three days a week, you’ll engage in targeted workouts focusing on key muscle groups, including chest, back, arms, and shoulders. Each session incorporates a mix of barbell, dumbbell, and machine exercises to build strength and enhance muscle definition. Get ready to elevate your fitness game and achieve your goals with a balanced approach that fits seamlessly into your lifestyle!

A beginner or intermediate workout focusing on moderate weight and higher reps for women lifters that just want to build strength.

Workout for Women- 3 x week

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Seated Row (Machine)

Chest Fly (Dumbbell)

Lat Pulldown

Decline Crunch

Chest & Back

Lateral Raise (Dumbbell)

Skull Crusher (Dumbbell)

Concentration Curl

Seated Shoulder Press (Dumbbell)

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

Wrist Curls

Arms/Shoulders

Squat (Barbell)

Good Morning

Seated Calf Raise

Deadlift (Barbell)

Hip Thrust (Barbell)

Standing Calf Raise

Legs

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