Weight training offers women an effective path to improved strength, lean muscle development, and overall health. This comprehensive 12-week program helps you achieve your fitness goals through structured workouts targeting all major muscle groups.

Weekly Workout Schedule:

• Monday: Legs & Glutes
• Tuesday: Back & Arms
• Wednesday: Legs & Glutes
• Thursday: Chest & Shoulders
• Friday: Legs & Arms
• Saturday/Sunday: Rest

Monday - Legs & Glutes Workout

• Barbell Squat: 3 sets x 10-12 reps
• Walking Lunges: 3 sets x 10-12 reps
• Romanian Deadlifts: 2-3 sets x 10-15 reps
• Leg Press: 3 sets x 12-15 reps
• Glute Bridges: 3 sets x 12-15 reps

Tuesday - Back & Arms Workout

• Lat Pulldown: 3 sets x 10-12 reps
• Dumbbell Row: 3 sets x 10-12 reps
• Bicep Curls: 3 sets x 12-15 reps
• Tricep Dips: 3 sets x 12-15 reps

Wednesday - Legs & Glutes Workout

• Goblet Squat: 3-4 sets x 6-12 reps
• Romanian Deadlift: 2-3 sets x 12-15 reps
• Dumbbell Stiff Leg Deadlift: 2-3 sets x 12-15 reps
• Smith Machine Sumo Squats: 3 sets x 6-12 reps
• Glute Kick Back: 3 sets x 15 reps

Thursday - Chest & Shoulders Workout

• Dumbbell Bench Press: 3-4 sets x 6-12 reps
• Incline Dumbbell Press: 2-3 sets x 12-15 reps
• Machine Chest Fly: 2-3 sets x 12-15 reps
• Seated Dumbbell Press: 3-4 sets x 6-12 reps
• Lateral Raise: 2-3 sets x 12-15 reps

Friday - Legs & Arms Workout

• Deadlifts: 3-4 sets x 6-12 reps
• Good Mornings: 2-3 sets x 12-15 reps
• Leg Extensions: 2-3 sets x 12-15 reps
• Incline Dumbbell Curl: 3 sets x 12 reps
• Incline Skullcrusher: 3 sets x 12 reps

Key Tips:

• Warm up properly before each session
• Focus on proper form
• Gradually increase weights as you progress
• Stay hydrated throughout workouts
• Get adequate rest between sessions
• Maintain a balanced diet

After completing the 12-week program, either continue with increased weights or transition to a new routine based on your goals. Include active recovery activities and maintain proper nutrition for optimal results.

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