Program Description
Strength training: beginner to novice. No barbell. Female orientated, lower back-friendly
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedAug 20, 2024 04:15
- Last EditedJun 18, 2025 08:49

Summary
Transform your fitness journey with this 8-week upper/lower split program designed specifically for women. Committing to five days a week, you'll alternate between upper and lower body workouts, targeting all major muscle groups with a variety of exercises like dumbbell rows, leg presses, and push-ups. Each session is crafted to build strength, enhance endurance, and sculpt your physique, ensuring you stay motivated and challenged throughout. Get ready to elevate your training and achieve your fitness goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Seated Calf Raise
3
30 reps
-
5
Lunge (Dumbbell)
2
24 reps
-
6
Lying Side Lateral Raise
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
15 reps
-
2
Dumbbell Row
4
14 reps
-
3
Push Up
4
7 reps
-
4
Bicep Curl (Dumbbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Sit Up
2
16 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Standing Shoulder Press (Dumbbell)4 Sets
15 Reps
-
2
Dumbbell Row4 Sets
14 Reps
-
3
Push Up4 Sets
7 Reps
-
4
Bicep Curl (Dumbbell)4 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
10 Reps
-
6
Sit Up2 Sets
16 Reps
-
Day 1
1
Leg Press3 Sets
15 Reps
-
2
Leg Extension3 Sets
10 Reps
-
3
Leg Curl3 Sets
10 Reps
-
4
Seated Calf Raise3 Sets
30 Reps
-
5
Lunge (Dumbbell)2 Sets
24 Reps
-
6
Lying Side Lateral Raise3 Sets
30 Reps
-
Day 3
1
Walk1 Set
60 mins
-
Day 4
1
Leg Press3 Sets
15 Reps
-
2
Leg Extension3 Sets
10 Reps
-
3
Leg Curl3 Sets
10 Reps
-
4
Seated Calf Raise3 Sets
30 Reps
-
5
Lunge (Dumbbell)2 Sets
24 Reps
-
6
Lying Side Lateral Raise3 Sets
30 Reps
-
Day 5
1
Standing Shoulder Press (Dumbbell)4 Sets
15 Reps
-
2
Dumbbell Row4 Sets
14 Reps
-
3
Push Up4 Sets
7 Reps
-
4
Bicep Curl (Dumbbell)4 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
10 Reps
-
6
Sit Up2 Sets
16 Reps
-