Strength Training for Women (8-Weeks)

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is an 8-week strength training routine designed for women who are looking for a full body strength training routine.

For this routine you will alternate between Workouts A, B and C for 3 days a week for 8 weeks.

As you move forward with this routine you should increase the amount of weight performed for each exercise. With this small increase in the amount of weight that you lift, you will also need to decrease the number of repetitions that you perform.

Here is the program breakdown for each of your 8-weeks.

Weeks 1 - 2 : Two sets for each exercise for 15 reps.

Weeks 3 - 4 : Two sets for each exercise for 12 reps.

Weeks 5 - 6 : Three sets for each exercise for 10 reps.

Weeks 7 - 8 : Three sets for each exercise for 8 reps.

*** Note : For Abdominal Exercises

Weeks 1 - 2 : Two sets for each exercise for 10 reps.

Weeks 3 - 4 : Two sets for each exercise for 12 reps.

Weeks 5 - 6 : Three sets for each exercise for 15 reps.

Weeks 7 - 8 : Three sets for each exercise for 20 reps.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2
Day 3

Women's Strength Training - A 7 exercises, 43 mins

Barbell Squat	2x15 reps	rest: 90s
Barbell Bench Press	2x15 reps	rest: 75s
Cable Seated Row	2x15 reps	rest: 60s
Barbell Curl	2x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	2x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x15 reps	rest: 60s
Bench Crunch	2x10 reps	rest: 60s

Women's Strength Training - B 8 exercises, 47 mins

Machine Leg Press	2x13 reps	rest: 90s
Calf Press On Leg Press	2x15 reps	rest: 60s
Dumbbell Bench Press	2x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	2x15 reps	rest: 60s
Barbell Tricep Extension	2x15 reps	rest: 60s
Dumbbell Lateral Raise	2x15 reps	rest: 60s
Parallel Bar Hip Raise	2x10 reps	rest: 60s

Women's Strength Training 9 exercises, 54 mins

Barbell Deadlift	2x15 reps	rest: 90s
Dumbbell Lunge	2x15 reps	rest: 60s
Dumbbell Calf Raise	2x15 reps	rest: 60s
Push-Up	2x15 reps	rest: 60s
Pull-Up	2x15 reps	rest: 60s
Dumbbell Concentration Curl	2x15 reps	rest: 60s
Dumbbell Tricep Extension	2x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	2x15 reps	rest: 60s
Stability Ball Pull-In	2x10 reps	rest: 60s