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Beginner Women’s Program

Pre-workout

Warm-Up (10 minutes):

1. 1. Light Cardio: 5 minutes (treadmill, cycling, or rowing)
   2. Dynamic Mobility:
      
      • Hamstrings: 30 seconds per leg
      • Quadriceps: 30 seconds per leg
      • Chest/Shoulders: Doorway stretch, 30 seconds
      • Cat-cow stretch: 5 slow repetitions

Workout as per the day mentioned below:

Post Workout

Cool-Down (5-10 minutes):

1. 1. 1. Light Cardio: 3-5 minutes (low intensity).
      2. 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: Full Body (Lower Focus)

1. 1. 1. Bodyweight Squats / Goblet Squats – 3×12-15
      2. Hip Thrusts (Bodyweight or Weighted) – 3×12-15
      3. Dumbbell Romanian Deadlifts – 3×12-15
      4. Step-Ups (Bodyweight or Dumbbells) – 3×12-15 (each leg)
      5. Seated Shoulder Press – 3×10-12
      6. Lat Pulldown or Assisted Pull-Ups – 3×10-12
      7. Bicep Curls (Dumbbells or Cable) – 3×12-15
      8. Triceps Rope Pushdowns – 3×12-15

Day 2: Full Body (Upper Focus)

1. 1. 1. Dumbbell Bench Press – 3×10-12
      2. Seated Row Machine – 3×10-12
      3. Dumbbell Lateral Raises – 3×12-15
      4. Glute Bridges – 3×12-15
      5. Leg Curls (Seated or Lying) – 3×12-15
      6. Cable Rope Face Pulls – 3×12-15
      7. Du1mbbell Hammer Curls – 3×12-15
      8. Triceps Overhead Extensions – 3×12-15

Day 3: Full Body (Glute & Core Focus)

1. 1. 1. Sumo Squats (Dumbbell or Barbell) – 3×12-15
      2. Hip Thrusts (Glute-Focused) – 3×12-15
      3. Bulgarian Split Squats – 3×10-12 (each leg)
      4. Romanian Deadlifts (Light to Moderate Weight) – 3×12-15
      5. Dumbbell Shoulder Press – 3×10-12
      6. Assisted Pull-Ups or Lat Pulldown – 3×10-12
      7. Bicep Curls – 3×12-15
      8. Triceps Rope Pushdowns – 3×12-15

Day 4: Upper Body (Chest & Arms Focus)

1. 1. 1. Dumbbell Bench Press – 4×8-12
      2. Incline Dumbbell Press – 3×10-12
      3. Seated Row Machine – 3×10-12
      4. Dumbbell Lateral Raises – 3×12-15
      5. Dumbbell Bicep Curls – 3×12-15
      6. Triceps Overhead Extensions – 3×12-15
      7. Cable Rope Pushdowns – 3×12-15
      8. Reverse Curls (Forearm Strength) – 3×12-15

Abs & Core (Do it as a Circuit)

1. 1. 1. Full plank 3 sets of 1 minute each
      2. Sit ups 3 sets of 20 repetitions each
      3. Crunches legs up 3 sets of 20 repetitions each
      4. Russian twist 3 sets of 20 seconds each with 5 kg plate