The Best Weight Training Program For Women [Updated 2020]

advanced womens workout plan
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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

ExerciseNumber setsNumber repsRest
5 minute warm-up on elliptical 1 – –
10 minutes on elliptical1
10 minutes on stationary bike1
10 minutes on stair master1
    
    

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

ExerciseNumber setsNumber repsRest
5 minute warm-up on treadmill1
Leg Press312 reps45 second rest
Stiff Leg Deadlift312 reps45 second rest
Dumbbell Squats312 reps45 second rest
Split Squats312 reps45 second rest
Dumbbell Step-ups312 reps45 second rest
Calf Raises312 reps45 second rest 

Friday: Cardio

ExerciseNumber setsNumber repsRest
5 minute warm-up on elliptical1
10 minutes on elliptical1
10 minutes on stationary bike1
10 minutes on stair master1
10 minute jog on treadmill1
5 minute cool-down1

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

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