Women’s full body 3x per week

Unlock your strength with the Women’s Full Body 3x Per Week program! Over the course of 8 weeks, you’ll engage in 24 dynamic workouts designed to build muscle and improve overall fitness. Each session targets multiple muscle groups through a variety of exercises, including barbell squats, deadlifts, and pull-ups, ensuring a comprehensive approach to strength training. Commit to just three days a week and watch as your body transforms, gaining power and confidence with every rep!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Lateral Raise (Dumbbell)

Lying Rear Lateral Raise

Deadlift (Barbell)

Bent Over Row (Dumbbell)

Walking Lunge (Dumbbell)

Single Leg Hip Thrust

Face Pull

Glute Kickback (Cable)

Hip Thrust (Barbell)

Goblet Squat

Incline Bench Press (Dumbbell)

Hip Abductor (Machine)

Dead Bug

Ab Wheel

Bicep Curl (Dumbbell)

Hanging Leg Raise

Seated Row (Cable)

Reverse Lunge (Dumbbell)

Rear Delt Fly (Dumbbell)

Overhead Press (Barbell)

Step-Up (Weighted)

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