The Best Weight Training Program For Women [Updated 2021]

Nolwen Cameron July 3, 2012

So you have been going to the gym for over a year now and are satisfied with your results but feel like you need more of a challenge from your workouts?!

Look no further.

This weight training program for women is designed to push you to the limit and break through the infamous “wall” to get you the results you have been working so hard for.

What to expect with this weight training program for women

This workout plan for women consists of 5 days of intense exercise.

There are 2 cardio days, an upper body day, a core day, and a lower body day. There are also 2 rest days as well so make sure that you take them.

Your body grows, recovers, and repairs on your “off” days, so not taking them could hurt your results. Each weight lifting exercise has a video clip attached that will show you how to do each exercise.

This weight training program for women will help you shed lots of calories and thus, fat, as well as add strength and muscle tone to your muscles.

Make sure you are eating properly both throughout the day as well as -pre and -post-workout nutrition. Without a proper diet, exercise can only do so much.

Check out the advanced workout regimen for women listed below

Monday – Cardio Day

Exercise Number sets Number reps Rest
5 minute warm-up on elliptical  1  –  –
10 minutes on elliptical 1
10 minutes on stationary bike 1
10 minutes on stair master 1
       
       

Tuesday: Upper Body

  1. 5 minute warm-up on treadmill
    • speed walk to light jog just to get the blood flowing
  2. Perform the next 8 exercises listed below in a circuit
    • Things to note:
      • Take a 2 minute rest between circuits
      • Don’t take rests until you get to the end of the circuit unless you feel you need to
        • For example, you will start with dumbbell bench press and then without taking a break, go directly to lat pull-downs and without taking a break, directly to incline dumbbell press, etc. until you finish all 8 exercises.
        • After you finish all 8 exercises, take a 2 minute break and repeat the circuit of 8 exercises an additional time.
        • You will do a total of 3 circuits so you will complete one circuit, take a 2 minute break, complete another circuit, take a 2 minute break, and then complete the circuit one last time for a total of 3 circuits to conclude the workout.
    • The Exercises
      • Dumbbell Bench Press – 12 reps
      • Lat Pull-Down – 12 reps
      • Incline Dumbbell Press – 12 repsNone
      • Seated Rows – 12 reps
      • Triceps Push-downs (rope) – 12 reps
      • Front Raises – 12 reps
      • Dumbbell Bicep Curls – 12 reps
      • Lateral Raises – 12 reps

Wednesday: Rest

Thursday: Lower Body

Exercise Number sets Number reps Rest
5 minute warm-up on treadmill 1
Leg Press 3 12 reps 45 second rest
Stiff Leg Deadlift 3 12 reps 45 second rest
Dumbbell Squats 3 12 reps 45 second rest
Split Squats 3 12 reps 45 second rest
Dumbbell Step-ups 3 12 reps 45 second rest
Calf Raises 3 12 reps 45 second rest  

Friday: Cardio

Exercise Number sets Number reps Rest
5 minute warm-up on elliptical 1
10 minutes on elliptical 1
10 minutes on stationary bike 1
10 minutes on stair master 1
10 minute jog on treadmill 1
5 minute cool-down 1

Saturday: Core Workout

– For this workout day, watch the My Phenom Fitness ab workout video linked below for the workout. I also wrote out the workout underneath the link so that it is easy to follow along.

The Ab Workout Video In Written Form:

Superset 1

(For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between. After completing the 2 abs exercises, take a 30 second rest and repeat the core exercises again. You will be completing a total of 3 sets)

– Box Climbers – 12-15 reps

– Balanced Ball Tosses – 25 reps

 

Superset 2

(For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between. After completing the 2 abs exercises, take a 30 second rest and repeat the core exercises again. You will be completing a total of 3 sets)

– Medicine Ball Climber + Jumps – 15 reps

– Leg Up Crunches – 10-12 reps

 

Superset 3

(For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between. After completing the 2 abs exercises, take a 30 second rest and repeat the core exercises again. You will be completing a total of 3 sets)

– Lower Back Crunch and Hold – 6 reps of 5 second holds

– Physio Ball Plank – 30 seconds

 

Superset 4

(For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between. After completing the 2 abs exercises, take a 30 second rest and repeat the core exercises again. You will be completing a total of 3 sets)

– Medicine Ball Globetrotters – 12-15 reps

– Medicine Ball Sit-ups – 12-15 reps

Superset 5

(For this last superset, you will be completing a series of ab exercises with no rest between abdominal exercises. You will only complete one set through of this superset)

– Plank Jumps – 10 reps

– Mountain Climbers – 10 reps

– Plank Leg Raise -10 reps

– Elbow Plank Climbers – 10 reps (each side for a total of 20 reps)

Sunday: Rest

Other great content to check out

  1. Best Supplements For Leaky Gut
  2. How To Set Up Your Home Gym
  3. Best Lion’s Mane Supplements
  4. 4 Best Folding Squat Rack
  5. Best Wall-Mounted Pull-Ups 
  6. Best Probiotic For Leaky Gut

Nolwen Cameron

Nolwen Cameron has had a lifelong passion for exercise and nutrition. She loves to educate and coach people to help them feel and look healthy inside and outside. She is an ISSA Certified Specialist in Fitness Nutrition and NASM Certified Personal Trainer.

Like what you read? We would love a share :)

X
Do You Want To Save $243+ On Home Gym Equipment?
On Average, People Who Follow These Simple Tips Save $243 On Their Home Gyms! Stephen Hoyles, A Gym Owner With 12+ Years Experience, Shares How To EASILY Save On Workout Equipment (For FREE).
Are you looking to purchase workout equipment?
We have an amazing e-book on 10 tips of what to look for! Don't waste another dollar on your investments Enter your email here & we'll send it right over to you