Women's Training Workout Program — Free Training Plan

Sample Programs

Women's Beginner

8 weeks beginner

Women at beginner level seeking glute development, toning, and overall strength.

Female-focused program emphasising posterior chain, glute growth, and balanced upper body work. Includes Quick Mode (supersets) for express 30-min sessions.

Day 1 - Lower Body — Glute Focus

#	Exercise	Sets x Reps	Notes
1	Glute Bridge on Bench	3x12-15	Drive hips fully up, hold 1 sec squeeze at top.
2	Dumbbell Goblet Squat	3x12-15	Chest up, sit deep into the squat.
3	Dumbbell Romanian Deadlift	3x10-12	Push hips back, feel the hamstring stretch.
4	Banded Step-Up	3x10-12	Drive through heel, don't let knee cave in.
5	Side Hip Abduction	3x15-20	Control the return — don't let it drop.

Day 2 - Upper Body

#	Exercise	Sets x Reps	Notes
1	Dumbbell Shoulder Press	3x10-12	Press straight up, core braced.
2	Seated Cable Row	3x10-12	Pull to waist, squeeze shoulder blades.
3	Incline Dumbbell Press	3x10-12	Lower slowly, press strong.
4	Cable Lat Pulldown	3x10-12	Lead with elbows, chest up.
5	Dumbbell Bicep Curl	3x12-15	No swinging.
6	Dumbbell Triceps Extension	3x12-15	Elbows in, full extension.

Day 3 - Full Body

#	Exercise	Sets x Reps	Notes
1	Dumbbell Goblet Squat	3x12-15	Full depth, knees out.
2	Incline Dumbbell Press	3x10-12	Controlled descent.
3	Sumo Deadlift	3x10-12	Wide stance, toes out — feel inner thigh stretch.
4	Seated Cable Row	3x10-12
5	Dumbbell Lateral Raise	3x12-15	Light weight, strict form.
6	Dead Bug	3x8-10	Lower back pressed flat.

Day 4 - Lower Body — Hamstring & Quad Focus

#	Exercise	Sets x Reps	Notes
1	Dumbbell Romanian Deadlift	3x10-12	Hip hinge, bar close to legs.
2	Sled Leg Press	3x12-15	High foot position for more glute.
3	Dumbbell Contralateral Lunge	3x10-12	Step back, opposite arm reaches forward for balance.
4	Standing Leg Curl	3x12-15	Slow eccentric.
5	Standing Calf Raise	3x15-20	Full ROM.
6	Plank with Twist	3x30sec	Brace through entire set.

Women's Intermediate

8 weeks intermediate

Women at intermediate level seeking glute development, toning, and overall strength.

Female-focused program emphasising posterior chain, glute growth, and balanced upper body work. Includes Quick Mode (supersets) for express 30-min sessions.

Day 1 - Lower Body — Glute Focus

#	Exercise	Sets x Reps	Notes
1	Glute Bridge on Bench	4x10-12	Barbell loaded, drive hips fully up, hold 1 sec.
2	Barbell Romanian Deadlift	4x8-10	Push hips back, keep bar tight to legs.
3	Dumbbell Step-Up Split Squat	3x10-12	Step onto box, drive through heel, stand tall.
4	Side Hip Abduction	3x15-20	Cable or band — 3-second eccentric on return.
5	Dumbbell Kickback	3x15-20	Full hip extension at top, squeeze for 1 sec.
6	Standing Calf Raise	3x15-20

Day 2 - Upper Body

#	Exercise	Sets x Reps	Notes
1	Barbell Bench Press	4x8-10	Controlled descent, full press.
2	Seated Cable Row	4x10-12	Pull to sternum, full retraction.
3	Dumbbell Shoulder Press	3x10-12
4	Cable Lat Pulldown	3x10-12	Wide grip.
5	Dumbbell Hammer Curl	3x12-15	Neutral grip — targets brachialis.
6	Dumbbell Triceps Extension	3x12-15

Day 3 - Lower Body — Quad & Hamstring

#	Exercise	Sets x Reps	Notes
1	Barbell Romanian Deadlift	4x8-10	Feel the hamstring load at the bottom.
2	Sled Leg Press	4x10-12	Vary foot position — high for glutes, low for quads.
3	Dumbbell Contralateral Lunge	3x10-12	Step back, opposite arm forward — challenges balance.
4	Standing Leg Curl	3x12-15
5	Sumo Deadlift	3x10-12	Wide stance, toes out, chest tall.
6	Plank with Twist	3x45sec

Day 4 - Upper Body — Toning

#	Exercise	Sets x Reps	Notes
1	Incline Dumbbell Press	4x10-12	Full stretch at bottom.
2	Dumbbell Bent-Over Row	4x10-12	Flat back, pull to hip.
3	Dumbbell Lateral Raise	3x12-15	Slow 3-second eccentric.
4	Cable Lat Pulldown	3x10-12
5	Dumbbell Bicep Curl	3x12-15	Supinate at top.
6	Hanging Leg Raise	3x12-15

Women's Training

Sample Programs

Day 1 - Lower Body — Glute Focus

Day 2 - Upper Body

Day 3 - Full Body

Day 4 - Lower Body — Hamstring & Quad Focus

Day 1 - Lower Body — Glute Focus

Day 2 - Upper Body

Day 3 - Lower Body — Quad & Hamstring

Day 4 - Upper Body — Toning

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