12 Week Gym Workout Plan For Females

Beginners can expect to pack on at least 10 pounds of muscle due to the overcompensation to the new stress from lifting and the need for new muscle to perform.

12 week gym workout plan for females. Workout 3 daily cardio. Complete all workouts as outlined in the base program on page 2. Your 12 week transformation plan. Squat 3 4 6 12 2.

Glute cable kickback 2 3 12 15. The right information you need to increase your metabolism before you can become a fat burning machine and stimulating muscle is the key. Lose fat training level. This 12 week fat loss gym workout plan for women is designed specifically for fat burning and to build your desired beach body.

By following this plan diligently for several weeks you will be able to lose up to 2 3 pounds of fat per week while building lean muscle tissue. In this program for women we take you through every step and leave no stone unturned when it comes to weight training from a detailed sample plan to answering some of the most common questions you might have. Exercise sets reps legs 1. Do cardio five days a week for 45 minutes.

There is no need to train abs every single day as this will only strain the muscles. Workout 2 daily cardio. This week by week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential. Workout 2 daily cardio.

A 12 week program will provide greater results for those new to training than those with more experience. Another way you could progress is to keep your reps and sets the same throughout the whole 12 weeks. Dumbbell step up 2 3 12 15 glutes 4. This activity plan for beginners combining running and strength and flexibility workouts will get you into the habit of regular exercise in 12 weeks.

The plan is structured but flexible enough to allow you to fit the exercise sessions around your other weekly commitments. Workout 1 daily cardio. Set yourself up to get hungry. The training plan phase 1 weeks 1 4.

Once you re doing all the maximum amount of recommended sets for each exercise you could then add in 1 2 reps to each set of each exercise for the remaining weeks. By performing cardio in the end of the routine or early in the morning your body will use stored fat as. This 12 week weight training program is perfect for any woman who wants to feel stronger look leaner and feel more confident. Abs are done twice a week.

Dumbbell lunge 2 3 12 15 3. We ve created this 12 week transformation plan to help you take your fitness journey to new heights. Each week swap one exercise per body part for a new one from the exercise exchange list on page 3. Workout 1 daily cardio.

Barbell hip thrust 3 6 12 5. Workouts muscle and strength womens workout 12 week women s workout program main goal.