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Phase 1 Advanced Women’s Program for a well-rounded routine.

Pre-workout:

Warm-Up (10 minutes): 

1. Light Cardio: 5 minutes (treadmill, cycling, or rowing)
2. Dynamic Mobility:

•  Arm circles (10 in each direction)
•  Bodyweight squats (10 repetitions)
• Hip openers (5 repetitions per leg)
• Cat-cow stretches (5-8 repetitions)

Workout as per the day mentioned below:

Post Workout:

Cool-Down (5-10 minutes):

• Light Cardio: 3-5 minutes (low intensity).
• Static Stretching:
• Hamstrings: 30 seconds per leg
• Quadriceps: 30 seconds per leg
• Chest/Shoulders: Doorway stretch, 30 seconds
• Cat-cow stretch: 5 slow repetitions

NB: -3 sets of each exercise

-Drink water while you are resting (small bit)

Day 1: Lower Body (Glutes & Hamstrings Focus) + Core

• Barbell Hip Thrusts – 4×10 (last set drop set)
• Romanian Deadlifts – 4×8-10 (tempo: 3-1-1)
• Bulgarian Split Squats – 3×10 each leg
• Seated Hamstring Curls – 4×12 (pause at contraction)
• Sumo Deadlifts – 3×8
• Cable Kickbacks – 3×12 each leg
• Abductors Machine – 4×15
• Calf Raises (Seated & Standing) – 3×15 each

Abs & core(do it as circuit):

• Hanging Leg Raises – 3×12
• Russian Twists (Weighted) – 3×15 each side
• Plank (Weighted if needed) – 3×45 sec
• Ab Wheel Rollouts – 3×10

Day 2: Upper Body (Back & Biceps) + Core

• Pull-Ups (Assisted if needed) – 4×6-8
• Lat Pulldown (Wide-Grip) – 3×10
• Bent-Over Barbell Rows – 4×8-10
• Seated Cable Rows – 3×10
• Barbell Bicep Curls – 4×10-12
• Hammer Curls (Dumbbells) – 3×12
• Face Pulls (Rear Delts Focus) – 4×12-15
• Reverse Flys (Dumbbells/Cables) – 3×15

Abs & core (do it as a circuit):

• Cable Woodchoppers – 3×12 each side
• Hanging Knee Raises – 3×12
• Side Plank (Weighted if needed) – 3×30 sec each side
• Toe Touch Crunches – 3×15

Day 3: Lower Body (Quads & Glutes Focus) + Core

• Barbell Squats (High Bar or Low Bar) – 4×8
• Leg Press (Feet High for Glutes Focus) – 3×10
• Lunges (Dumbbells/Barbell) – 3×12 each leg
• Leg Extensions (Quad Focus) – 4×12
• Cable Side Kicks (Glutes) – 3×15 each
• Glute Bridges (Banded for extra tension) – 4×12
• Step-Ups (Weighted) – 3×12 each
• Calf Raises (Heavy Load) – 3×15

Abs & core (do it as circuit):

• Decline Sit-Ups (Weighted if needed) – 3×12
• Hanging Twisting Leg Raises – 3×12 each side
• Bicycle Crunches – 3×15 each
• V-Ups – 3×12

Day 4: Upper Body (Shoulders & Triceps) + Core

1. Seated Dumbbell Shoulder Press – 4×10
2. Arnold Press – 3×10
3. Lateral Raises – 4×12 (last set drop set)
4. Upright Rows (Cable or Barbell) – 3×10
5. Triceps Dips (Assisted if needed) – 4×8-10
6. Rope Triceps Pushdowns – 3×12
7. Overhead Triceps Extensions (Dumbbell or Cable) – 3×10
8. Reverse Pec Deck (Rear Delts) – 3×12

Abs & core (do it as circuit):

1. Hanging Windshield Wipers – 3×12 each side
2. Cable Rope Crunches – 3×12
3. Side Bends (Dumbbell or Cable) – 3×15 each side
4. Mountain Climbers – 3×30 sec

Day 5: Glutes & Hamstrings (High Volume) + Core

1. Hip Thrusts (Heavy Load) – 4×8
2. Cable Pull-Throughs – 3×12
3. Lying Hamstring Curls – 4×12
4. Step-Through Lunges (Smith Machine) – 3×12
5. Kettlebell Swings (Glutes Focus) – 3×15
6. Single-Leg Romanian Deadlifts – 3×10 each
7. Glute Kickbacks (Banded + Machine) – 4×15
8. Standing Calf Raises – 3×15

Abs & core (do it as circuit):

1. Reverse Crunches – 3×12
2. Toe-Touches (Weighted if needed) – 3×15
3. Swiss Ball Rollouts – 3×12
4. Plank with Reach-Outs – 3×30 sec

Day 6: Full Body (Optional High-Intensity/Weak Points Focus) + Core

• Compound lifts with moderate weight, high reps (8-12)
• Circuit-style finisher (e.g., sled pushes, battle ropes, kettlebell swings)

Abs & core (do it as circuit):

1. Hanging Leg Raises – 3×12
2. Cable Side Twists – 3×12 each
3. Plank (Weighted if needed) – 3×45 sec
4. PV-Ups  – 3×12