Here’s the Workout Program to Sculpt Your Body & Turn Yourself Into New You
Nowadays, men are not the only one who enjoys going to the gym and hitting weights. In many gyms, you’ll likely find many womens doing squats, bench press, and deadlift.
Even women are aware that lifting heavy weights will not make them she-hulk or get ready for any bodybuilding competition.
However, like any other gym members, women also have questions like which is the best workout routine for women’s weight loss or how to get lean and toned body. If you’re someone who’s struggling and getting frustrated to get the right workout plan and wondering which is the best womens workout routine, then don’t worry. You aren’t alone. There’s tons of wrong information that makes it challenging to find the right womens workout program.
Those who follow magazines have seen how they put you on the restrictive diet with long, never-ending cardio routines. On the other hand, the one that promises strength training in their workout routine often includes lightweight dumbbells with crazy repetitions.
However, here in this womens workout routine, we’ll try to break this incorrect cycle and build muscles that will boost your beauty while increasing your confidence level.
Follow This 12 Week Womens Workout Routine for Transforming Your Body
This 12-week womens workout routine is for all the healthy ladies looking to transform their physique with a good weight lifting routine instead of those endless cardio hours that simply make you skinny fat. The main goal of this workout routine is to develop lean muscle tone through the foundational lift.
This womens workout routine is divided into 6 days followed by 1 body part per day:
- Day 1 – Chest.
- Day 2 – Triceps.
- Day 3 – Back.
- Day 4 – Biceps.
- Day 5 – Shoulders.
- Day 6 – Legs
- Day 7 – Rest Day
Monday: Chest
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | DB Bench Press | 4 | 12, 10, 8, 6 |
| 2 | Decline Barbell Bench Press | 3 | 10, 8, 6 |
| 3 | Incline Barbell Bench Press | 3 | 10, 8, 6 |
| 4 | Peck Deck (Butterfly) | 3 | 12, 10, 10 |
| 5 | Flat DB Flys | 3 | 12, 10, 10 |
| 6 | Chest Dips | 3 | 10, 8, 6 |
| 7 | HIIT – Tread Mill | 20 Minutes | – |
Tuesday: Triceps
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Skull Crushers | 5 | 12, 10, 8, 6, 6 |
| 2 | Straight Bar pushdowns | 5 | 12, 10, 8, 6, 6 |
| 3 | Close Grip Bench Press | 4 | 12, 10, 10, 8 |
| 4 | Close Grip Push-Ups | 3 | 20 |
| 5 | 1 Arm Kickbacks | 5 | 12, 10, 8, 6, 6 |
| 6 | Single Arm DB Overhead Triceps Extensions | 5 | 12, 10, 8, 6, 6 |
| 7 | Crunches | 4 | 20 |
| 8 | Leg Raises | 4 | 20 |
Wednesday: Back
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-ups | 3 | 10 |
| 2 | Wide-Grip Lat Pull Down | 5 | 10 |
| 3 | Bent-Over Barbell Rowing | 4 | 10 |
| 4 | T – Bar Rowing | 4 | 10 |
| 5 | Seated Cable Rowing | 4 | 10 |
| 6 | Upright Rowing | 2 | 10, 8 |
| 7 | HIIT – Tread Mill | 20 Minutes | – |
Thursday: Biceps
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | EZ Bar Biceps curls | 5 | 12 |
| 2 | DB Side Hammer Curls | 5 | 12 |
| 3 | Incline Alternate DB Curls | 5 | 12 |
| 4 | DB Concentration Curls | 5 | 12 |
| 5 | Zottman Curls | 5 | 15 |
| 6 | Wrist Curls | 5 | 20 |
| 7 | Leg Raises | 4 | 20 |
| 8 | Planks | 3 | 1 – Min |
Friday: Shoulders
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | DB Overhead Press | 3 | 10, 8, 6 |
| 2 | Arnold Presses | 5 | 12 |
| 3 | Upright Rowing | 5 | 12 |
| 4 | DB Side Laterals | 5 | 12 |
| 5 | DB Bent Over Rear Deltoid Raising | 3 | 12 |
| 6 | Farmers Walk | 3 | 30 Seconds Walk |
| 7 | Cardio – HIIT (Tread Mill / Elliptical Bike) | 20 Minutes | – |
Saturday: Legs
| Sr. | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squats | 5 | 10 |
| 2 | Leg Extensions | 5 | 12 |
| 3 | Lying Leg Curls | 5 | 12 |
| 4 | Walking Lunges | 5 | 16 |
| 5 | Standing Calf Raises | 5 | 20 |
| 6 | Seated Calf Raises | 3 | 20 |
| 7 | Rope Skipping | 3 | 100 Counts |
Sunday: Rest Day
Recommended Read: Muscle Building Workout Routine – The 12 Weeks Workout for Mass
12 Week Women’s Workout Routine – FAQs (Frequently Asked Questions)
I’m Just Starting, Shall I Follow This Women’s Workout Routine?
If you’re a complete beginner, you can look for other workout routines, such as Jamie Eason’s Flat To All That program, where you’ll get a good experience of different workouts, especially for the lower body part. But, if you want, you can go with this womens workout routine too.
Will I Be Able to Progress Continuously With This Womens Workout Routine?
After 4 weeks, it would be better if you make certain adjustments with weights or reps.
For Example:
- For Week 1 to 4 – Follow this workout routine as it’s mentioned.
- For Week 5 to 8 – Increase weights or reps.
- For Week 9 to 12 – Decrease reps, keep it between 8 to 5, and increase weight.
What About Diet & Nutrition While Following This 12 Week Womens Workout Routine?
It doesn’t matter whether you follow this womens workout routine to the tee or else find any other and work hard as hell. It won’t give any desired results if you don’t look out after eating and sleeping habits.
We recommend your protein intake should be around 1 gram of your bodyweight. For example, if you’re weighing 144 lbs (65 Kgs), you should at least go for the 144 grams of protein from different sources like Whey protein shake, Chicken breast, Eggs. Equally it’s recommended to drink enough water maybe around a gallon a day to keep yourself hydrated. Also, you should take enough sleep for around 7 to 8 hours daily.
Wrapping Up
This womens workout routine is one among many that will help you transform your body, which means by following this routine along with the right diet, you’ll be able to lose fat and gain the good muscle mass that will help you look healthy and toned without looking muscular.
