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Shy Girl Gets Fit
by Cal
563 athletes joined
Program Description
I wrote this program for my girlfriend who said she really wanted to start lifting weights, but she could only train 3 days per week, 30mins at a time, in an apartment gym with only dumbbells. With these limitations in place, this program is the perfect beginner workout program for gym newbies, particularly women, who have limited equipment or simply feel more comfortable in the corner of the gym with only two pairs of dumbbells at a time. Each day features 2 lower body movements supersetted with 2 upper body movements, and is finished with some core/abs work. You’ll build good strength and start the journey to getting fit and toned while also learning fundamental movement patterns that the gym rats train rigorously… meaning this program will be a great launchpad if you catch the fitness bug and want to grow and improve beyond this program alone! Try to do a couple more reps or slightly more weight each time you repeat a workout and pair this with a high protein, nutrient dense diet. Then you’ll be well on your way to your goals!
Program Overview
Level
Novice, Beginner
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Dumbbell Only
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Jan 03, 2024 04:36
Last Edited
Jun 20, 2024 05:32
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Week 1
1 / 4 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
2A
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
3
Plank
3 Sets
-1 mins
Day 2
1A
Goblet Squat
3 Sets
10-12 Reps
1B
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
2A
Hip Thrust (Dumbbell)
3 Sets
10-12 Reps
2B
Push Up
3 Sets
8-12 Reps
3
Lying Leg Raise
3 Sets
10-20 Reps
Day 3
1A
Walking Lunge
3 Sets
8-10 Reps
1B
Hammer Curl
3 Sets
10-12 Reps
2A
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
2B
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
3
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Plank
3 Sets
-1 mins
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3
Push Up
3 Sets
10-12 Reps
4
Hip Thrust (Dumbbell)
3 Sets
10-12 Reps
5
Lying Leg Raise
3 Sets
10-20 Reps
Day 3
1
Walking Lunge
3 Sets
8-10 Reps
2
Hammer Curl
3 Sets
10-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Plank
3 Sets
-1 mins
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3
Push Up
3 Sets
10-12 Reps
4
Hip Thrust (Dumbbell)
3 Sets
10-12 Reps
5
Lying Leg Raise
3 Sets
10-20 Reps
Day 3
1
Walking Lunge
3 Sets
8-10 Reps
2
Hammer Curl
3 Sets
10-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
5
Plank
3 Sets
-1 mins
Day 2
1
Goblet Squat
3 Sets
10-12 Reps
2
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
3
Push Up
3 Sets
10-12 Reps
4
Hip Thrust (Dumbbell)
3 Sets
10-12 Reps
5
Lying Leg Raise
3 Sets
10-20 Reps
Day 3
1
Walking Lunge
3 Sets
8-10 Reps
2
Hammer Curl
3 Sets
10-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
4
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
5
Abs Crunch (Weighted)
3 Sets
10-20 Reps