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Female Fat Loss & Strength
by Souhail
1 athletes joined
Program Description
Ajfirnfcjjckslrd
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jun 05, 2024 09:29
Last Edited
Jun 06, 2024 12:12
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Week 1
1 / 12 Weeks
Day 4
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
3 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
15 Reps
2
Leg Press (45 Degrees)
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5
Lunge (Bodyweight)
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
20 Reps
Day 3
1
Run
1 Set
30 mins
2
Plank
3 Sets
0.5-1 mins
3
Russian Twist
3 Sets
20 Reps
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
5
Bicycle Crunch
3 Sets
20 Reps
Day 6
1
Run
1 Set
30 mins
2
Plank
3 Sets
0.5-1 mins
3
Russian Twist
3 Sets
20 Reps
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
5
Bicycle Crunch
3 Sets
20 Reps
Day 5
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Front Squat (Dumbbell)
3 Sets
15 Reps
4
Push Press (Barbell)
3 Sets
12 Reps
5
Walking Lunge (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
3 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
15 Reps
2
Leg Press (45 Degrees)
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5
Lunge (Bodyweight)
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
20 Reps
Day 3
1
Run
1 Set
30 mins
2
Plank
3 Sets
0.5-1 mins
3
Russian Twist
3 Sets
20 Reps
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
5
Bicycle Crunch
3 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Front Squat (Dumbbell)
3 Sets
15 Reps
4
Push Press (Barbell)
3 Sets
12 Reps
5
Walking Lunge (Dumbbell)
3 Sets
10 Reps
Day 5
1
Run
1 Set
30 mins
2
Plank
3 Sets
0.5-1 mins
3
Russian Twist
3 Sets
20 Reps
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
5
Bicycle Crunch
3 Sets
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
3 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
15 Reps
2
Leg Press (45 Degrees)
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5
Lunge (Bodyweight)
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
20 Reps
Day 3
1
Run
1 Set
30 mins
2
Plank
3 Sets
0.5-1 mins
3
Russian Twist
3 Sets
20 Reps
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
5
Bicycle Crunch
3 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Front Squat (Dumbbell)
3 Sets
15 Reps
4
Push Press (Barbell)
3 Sets
12 Reps
5
Walking Lunge (Dumbbell)
3 Sets
10 Reps
Day 5
1
Run
1 Set
30 mins
2
Plank
3 Sets
0.5-1 mins
3
Russian Twist
3 Sets
20 Reps
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
5
Bicycle Crunch
3 Sets
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Bent Over Row (Barbell)
3 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
3 Sets
15 Reps
2
Leg Press (45 Degrees)
3 Sets
15 Reps
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
4
Lying Leg Curl
3 Sets
15 Reps
5
Lunge (Bodyweight)
3 Sets
12 Reps
6
Standing Calf Raise
3 Sets
20 Reps
Day 3
1
Run
1 Set
30 mins
2
Plank
3 Sets
0.5-1 mins
3
Russian Twist
3 Sets
20 Reps
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
5
Bicycle Crunch
3 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Front Squat (Dumbbell)
3 Sets
15 Reps
4
Push Press (Barbell)
3 Sets
12 Reps
5
Walking Lunge (Dumbbell)
3 Sets
10 Reps
Day 5
1
Run
1 Set
30 mins
2
Plank
3 Sets
0.5-1 mins
3
Russian Twist
3 Sets
20 Reps
4
Leg Raise (Captain's Chair)
3 Sets
15 Reps
5
Bicycle Crunch
3 Sets
20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 2
1
Front Squat (Dumbbell)
3 Sets
12 Reps
2
Split Squat (Dumbbell)
3 Sets
12 Reps
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
4
Leg Extension
3 Sets
15 Reps
5
Glute Bridge (Dumbbell)
3 Sets
15 Reps
6
Seated Calf Raise
4 Sets
20 Reps
Day 3
1
Run
1 Set
35 mins
2
Side Plank
3 Sets
1 mins
3
V-Up
3 Sets
15 Reps
4
Lying Leg Raise
3 Sets
15 Reps
5
Mountain Climber
3 Sets
15 Reps
Day 4
No exercises added to this day
Day 7
No exercises added to this day
Day 6
1
Run
1 Set
35 mins
2
Side Plank
3 Sets
1 mins
3
V-Up
3 Sets
15 Reps
4
Lying Leg Raise
3 Sets
15 Reps
5
Mountain Climber
3 Sets
15 Reps
Day 5
1
Clean and Press
4 Sets
10 Reps
2
T-Bar Row
4 Sets
12 Reps
3
Bench Press (Smith Machine)
3 Sets
12 Reps
4
Goblet Squat
3 Sets
15 Reps
5
Step-Up (Weighted)
3 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 2
1
Front Squat (Dumbbell)
3 Sets
12 Reps
2
Split Squat (Dumbbell)
3 Sets
12 Reps
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
4
Leg Extension
3 Sets
15 Reps
5
Glute Bridge (Dumbbell)
3 Sets
15 Reps
6
Seated Calf Raise
4 Sets
20 Reps
Day 3
1
Run
1 Set
35 mins
2
Side Plank
3 Sets
1 mins
3
V-Up
3 Sets
15 Reps
4
Lying Leg Raise
3 Sets
15 Reps
5
Mountain Climber
3 Sets
15 Reps
Day 4
1
Clean and Press
4 Sets
10 Reps
2
T-Bar Row
4 Sets
12 Reps
3
Bench Press (Smith Machine)
3 Sets
12 Reps
4
Goblet Squat
3 Sets
15 Reps
5
Step-Up (Weighted)
3 Sets
12 Reps
Day 5
1
Run
1 Set
35 mins
2
Side Plank
3 Sets
1 mins
3
V-Up
3 Sets
15 Reps
4
Lying Leg Raise
3 Sets
15 Reps
5
Mountain Climber
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 2
1
Front Squat (Dumbbell)
3 Sets
12 Reps
2
Split Squat (Dumbbell)
3 Sets
12 Reps
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
4
Leg Extension
3 Sets
15 Reps
5
Glute Bridge (Dumbbell)
3 Sets
15 Reps
6
Seated Calf Raise
4 Sets
20 Reps
Day 3
1
Run
1 Set
35 mins
2
Side Plank
3 Sets
1 mins
3
V-Up
3 Sets
15 Reps
4
Lying Leg Raise
3 Sets
15 Reps
5
Mountain Climber
3 Sets
15 Reps
Day 4
1
Clean and Press
4 Sets
10 Reps
2
T-Bar Row
4 Sets
12 Reps
3
Bench Press (Smith Machine)
3 Sets
12 Reps
4
Goblet Squat
3 Sets
15 Reps
5
Step-Up (Weighted)
3 Sets
12 Reps
Day 5
1
Run
1 Set
35 mins
2
Side Plank
3 Sets
1 mins
3
V-Up
3 Sets
15 Reps
4
Lying Leg Raise
3 Sets
15 Reps
5
Mountain Climber
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
15 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
Day 2
1
Front Squat (Dumbbell)
3 Sets
12 Reps
2
Split Squat (Dumbbell)
3 Sets
12 Reps
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
4
Leg Extension
3 Sets
15 Reps
5
Glute Bridge (Dumbbell)
3 Sets
15 Reps
6
Seated Calf Raise
4 Sets
20 Reps
Day 3
1
Run
1 Set
35 mins
2
Side Plank
3 Sets
1 mins
3
V-Up
3 Sets
15 Reps
4
Lying Leg Raise
3 Sets
15 Reps
5
Mountain Climber
3 Sets
15 Reps
Day 4
1
Clean and Press
4 Sets
10 Reps
2
T-Bar Row
4 Sets
12 Reps
3
Bench Press (Smith Machine)
3 Sets
12 Reps
4
Goblet Squat
3 Sets
15 Reps
5
Step-Up (Weighted)
3 Sets
12 Reps
Day 5
1
Run
1 Set
35 mins
2
Side Plank
3 Sets
1 mins
3
V-Up
3 Sets
15 Reps
4
Lying Leg Raise
3 Sets
15 Reps
5
Mountain Climber
3 Sets
15 Reps
Day 4
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1
Bench Press (Dumbbell)
4 Sets
8 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Seated Dip (Machine)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
2
Leg Press (45 Degrees)
3 Sets
12 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Glute Kickback (Cable)
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Run
1 Set
40 mins
Day 6
1
Run
1 Set
40 mins
Day 5
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Band)
3 Sets
10 Reps
3
Hip Thrust (Dumbbell)
3 Sets
12 Reps
4
Squat Thruster
3 Sets
12 Reps
5
Push Up
3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
8 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Seated Dip (Machine)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
2
Leg Press (45 Degrees)
3 Sets
12 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Glute Kickback (Cable)
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Run
1 Set
40 mins
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Band)
3 Sets
10 Reps
3
Hip Thrust (Dumbbell)
3 Sets
12 Reps
4
Squat Thruster
3 Sets
12 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Run
1 Set
40 mins
Day 1
1
Bench Press (Dumbbell)
4 Sets
8 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Seated Dip (Machine)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
2
Leg Press (45 Degrees)
3 Sets
12 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Glute Kickback (Cable)
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Run
1 Set
40 mins
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Band)
3 Sets
10 Reps
3
Hip Thrust (Dumbbell)
3 Sets
12 Reps
4
Squat Thruster
3 Sets
12 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Run
1 Set
40 mins
Day 1
1
Bench Press (Dumbbell)
4 Sets
8 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Face Pull
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Seated Dip (Machine)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
2
Leg Press (45 Degrees)
3 Sets
12 Reps
3
Lying Leg Curl
3 Sets
15 Reps
4
Glute Kickback (Cable)
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
20 Reps
Day 3
1
Run
1 Set
40 mins
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Pull-Up (Band)
3 Sets
10 Reps
3
Hip Thrust (Dumbbell)
3 Sets
12 Reps
4
Squat Thruster
3 Sets
12 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Run
1 Set
40 mins