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Women’s 3 Day Beginner Full Body Gym Workout Plan

Women’s 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form.

This is a 8 week workout plan designed for whole body strength and toning of your body. As you continue this routine you will increase the amount of weight performed for each exercise.

Diet is the key for this workout plan, it is important to eat clean foods and stay away from heavy carbohydrates that will sit in your stomach.

It is also very important to have one carb loading day throughout the week to confuse the body, thus stimulating fat loss. Drink plenty of water while performing exercises as drinking water helps to keep up your metabolism and hydrate your muscles.

You can add in some warm-up sets. Your body will need to recover between each set and exercise. If you rest less you can’t perform the next exercise properly. So we will rest between 60-150 seconds between each sets.

By performing cardio in the beginning of the routine and early in the morning your body will use stored fat as fuel rather than any carbohydrates or food that you eat throughout the day.

Women’s 3 Day Beginner Full Body Workout Routine

Women’s 3 Day Beginner Full Body Gym Workout Plan

Training Level: Beginner

Training Days: 3 Days

Routine Duration: 8 Weeks

Warm up: 5min warm up before you begin your workout

Rest: 60 or 150 sec between sets

Protein Intake: 1g of protein per pound of body weight

Calorie Intake: 20 or 30% more

Fat Intake: 0.5 gram per pound of body weight

Sleep: 8 hrs 

Daily Workout Schedule:

Day 1 ( Monday): Legs, Lats and Abs

Day 2 (Tuesday): Rest Day

Day 3 (Wednesday): Chest and Triceps

Day 4 (Thursday): Rest Day

Day 5 (Friday): Shoulders, Traps, Biceps and Abs

Day 6(Saturday): Rest Day

Day 7(Sunday) : Rest Day

Workout Plan

Women’s 3 Day Beginner Full Body Gym Workout Plan


Day 1: Monday

Target: Legs, Lats and Abs

  • Leg Press 3 Sets X 12, 12, 12 Reps
  • Leg Extension 3 Sets X 12, 12, 12 Reps
  • Squats 3 X 12, 12, 12
  • Wide Grip Lat Pull Down 3 X 12, 12, 12
  • Dumbbell Row 3 X 12, 12, 12
  • One Arm Dumbbell Row 3 X 12, 12, 12
  • Crunches 3 X 15, 15, 15
  • Leg Raises 3 X 15, 15, 15

Day 2: Tuesday- Rest Day

Day 3: Wednesday

Target: Chest and Triceps 

  • Running – 20 minutes
  • Bench Press 3 Sets X 12, 12, 12 Reps
  • Dumbbell Bench Press 3 X 12, 12, 12
  • Dumbbell Flys 3 X 12, 12, 12
  • Close Grip Bench Press 3 X 12, 12, 12
  • Skull Crushers 3 X 12, 12, 12
  • Cable Triceps Push Down 3 X 12, 12, 12

Day 4: Thursday- Rest Day

Day 5: Friday

Target: Shoulders, Traps, Biceps and Abs

  • Shoulder Press 3 Sets X 12, 12, 12 Reps
  • Front Raises 3 X 12, 12, 12
  • Lateral Raises 3 X 12, 12, 12
  • Dumbbell Shrugs 3 X 12, 12, 12
  • Barbell Curl 3 X 12, 12, 12
  • Dumbbell Curl 3 X 12, 12, 12
  • Preacher Curl 3 X 12, 12, 12
  • Decline Crunches 3 X 15, 15, 15
  • Air Bike 3 X 20, 20, 20

Day 6: Saturday-Rest Day

Day 7: Sunday- Rest Day

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