In this blog, we will give you the 4 best workout programs for women: as a beginner, for weight loss, a full body routine, and a workout at home.
Best workout programs for women
Beginner workout for women
If you are a woman, interested in building your muscles and you are a beginner then this workout routine is for you.
The main goal of this program is to build muscle, the duration is 8 weeks, you have to train 3 days per week, and it’s a gym workout you have to use machines, dumbbells, barbells, and cables.
Day #1:
Leg press: 3 sets, 12 reps.
Romanian deadlift: 4 sets, 8 reps.
Bench press: 3 sets, 10 reps. (Take a look at our bench section)
Assisted chin up: 3 sets, 8 reps.
Cable row: 3 sets, 12 reps.
Bodyweight glute bridge: 2 sets, 30 reps.
Hip abduction machine: 2 sets, 15 reps.
Day #2:
Barbell row: 3 sets, 8 reps.
Barbell back squat: 4 sets, 8 reps.
Leg curl: 3 sets, 12 reps.
Glute kickbacks: 2 sets, 30 reps.
Assisted dips: 3 sets, 8 reps.
Kettlebell swing: 2 sets, 15 reps. Lateral raise: 3 sets, 12 reps.
Day #3:
Dumbbell curl: 2 sets, 12 reps. (For a beginner or an elite athlete, our selection of dumbbell sets is the best!)
Hip thrust: 4 sets, 8 reps.
Cable tricep extension: 2 sets, 12 reps.
Barbell shoulder press: 3 sets, 8 reps.
Lat pulls down: 3 sets, 12 reps.
Goblet squat: 3 sets, 15 reps.
At home full body
You don’t want to go to the gym but you still want to work out? Then this is one of the best workout programs for women who want to work out at home.
The main goal of this program is to lose fat, the duration is 6 weeks, you have to train 3 days per week, and you should have dumbbells and kettlebells. It takes only 20 minutes.
The first 5 minutes:
Plank: 20 seconds.
Jump rope: 20 seconds.
Goblet squats: 20 seconds.
Kettlebell swing: 20 seconds.
Rest for 40 seconds between every exercise.
The next five minutes:
Plank: 30 seconds.
Jump rope: 30 seconds.
Goblet squats: 30 seconds.
Kettlebell swing: 30 seconds.
Rest for 30 seconds between every exercise.
The halfway point:
Plank: 40 seconds.
Jump rope: 40 seconds.
Goblet squats: 40 seconds.
Kettlebell swing: 40 seconds.
Rest for 20 seconds between every exercise.
The final countdown:
Plank: 45 seconds.
Jump rope: 45 seconds.
Goblet squats: 45 seconds.
Kettlebell swing: 45 seconds.
Rest for 15 seconds between every exercise.
Full body fat loss workout
This is one of the best workout programs for women who want to burn fat and lose weight. Start your process with no equipment!
The main goal of this program is to lose fat, the duration is 6 weeks, you have to train 3 days per week, no equipment is needed, and it only takes 35 minutes.
Day #1 – every minute of the minute EMOM
Squat jumps: 15 seconds.
Burpees: 15 seconds.
Sprint: 15 seconds.
Pushups: 15 seconds.
Walking lunges: 8 per leg.
Frog sit up: 15 seconds.
Arm circles: 15 seconds.
Mountain climbers: 15 per leg.
Shadowboxing combination: 15 seconds.
Rest for 2 minutes after shadow boxing then repeats from the top. You have to do 3 rounds.
Day #2 – circuit training:
Squat jumps: 15 seconds.
Burpees: 15 seconds.
Sprint: 15 seconds.
Pushups: 15 seconds.
Walking lunges: 8 per leg.
Frog sit up: 15 seconds.
Arm circles: 15 seconds.
Mountain climbers: 15 per leg.
Shadowboxing combination: 15 seconds.
Rest for 2 minutes after shadow boxing then repeats from the top. You have to do 5 rounds.
Day #3: you chose EMOM or circuit
Full body workout routine for women
This is one of the best workout programs for women who want the best shape.
The main goal of this program is to lose fat, the duration is 10 weeks, and you have to train 4 days per week, equipment needed is machines, dumbbells, cables, body weight, bands, barbells, an exercise ball, an EZ bar.
Workout #1:
Lat pulls down: 3 sets, 12 reps.
Squat: 4 sets, 8 reps.
Leg press: 3 sets, 15 reps.
One arm dumbbell row: 3 sets, 8 reps.
Overhead press: 4 sets, 8 reps.
Rear foot elevated split squat: 3 sets, 12 reps.
Some extra exercises:
Single leg glute bridge: 3 sets, 15 reps.
Hyperextension: 3 sets, 20 reps.
Mini band hip thruster: 3 sets, 15 reps.
Workout #2:
Inverted row: 3 sets, max.
Pull up: 3 sets, max.
Goblet squat: 3 sets, 15 reps.
Lateral lunge: 3 sets, 12 reps.
Dumbbell bench press: 3 sets, 10 reps.
Dumbbell stiff-legged deadlift: 3 sets, 12 reps.
Some extra exercises:
EZ bar curl: 3 sets, 12 reps.
EZ bar overhead extension: 3 sets, 12 reps.
Rope press down: 3 sets, 12 reps. Dumbbell curl: 3 sets, 12 reps.
The best gym bars are designed to meet the needs of both weightlifting and cross training, visit our website to know more.
Workout #3:
Hip thrust: 4 sets, 8 reps.
Sumo deadlift: 4 sets, 8 reps.
Push-up: 3 sets, max.
Lateral raise: 3 sets, 12 reps.
Barbell row: 4 sets, 8 reps.
Seated dumbbell press: 3 sets, 12 reps.
Some extra exercises:
Plank: 3 sets, max.
Hanging leg raise: 3 sets, 15 reps.
Exercise ball crunch: 3 sets, 20 reps.
Workout #4:
T-Bar row: 4 sets, 12 reps.
Plie squat: 3 sets, 15 reps.
Dumbbell rear lunge: 3 sets, 15 reps.
Cable face pulls 3 sets, 20 reps.
Incline dumbbell bench press: 3 sets, 15 reps.
Landmine Romanian deadlift: 3 sets, 15 reps.
Some extra exercises:
Abduction machine: 3 sets, 12 reps.
Adduction machine: 3 sets, 12 reps.
Glute kickback: 3 sets, 15 reps. Fog pumps: 3 sets, 25 reps.
These are the best workout programs for women. Choose the one that fits your goal, don’t waste any time, and start right now!
