The 3 Week Diet

12-week Beginner Training Program For Women

12-week Beginner Training Program For Women

12-week Beginner Training Program For Women

is designed to:

  • Introduce your body to physical exercise
  • Introduce you to a variety of exercises, training equipment, and training splits
  • Train all of your major muscle groups
  • Strengthen your core and primal movement patterns
  • Encourage body-wide neuromuscular adaptation
  • Promote the development of a strong foundation of muscular endurance upon which you can safely build in the subsequent programs. Without this strong foundation, you will be at risk of injury

By the end of the program, you should have:

  • developed significant strength (mostly due to neuromuscular adaptation), muscular endurance, and muscular “tone”
  • dramatically improved your overall fitness.

The beginner training program for women is divided into four sections (microcycles), each one lasting for three weeks. The first two microcycles focus on full-body circuit training, which means that you will be training your entire body in each workout. The last two microcycles focus on split training, which means that you will be dividing your body into sections and training them in separate workouts.

Please don’t be intimidated by the number of exercises in some of the workouts. You will be flying through them with minimal rest, so the workouts will be completed very quickly.

Suitability

  • Beginners
  • Individuals who have less than three months of consistent weight training experience
  • Experienced individuals who haven’t trained for more than three months

Instructions

  • Always use a weight that’s heavy enough to make the reps challenging.
  • Whenever you have to increase the weight, add a maximum of 5 lb (2.5 kg) to upper-body exercises and 10 lb (5 kg) to lower-body exercises.
  • Complete the exercises in the order presented.
  • Try to master the proper form of each exercise, including proper breathing technique.
  • Try to develop a mental connection with your muscles and with the movement patterns.
  • If you can’t perform one of the exercises for some reason, see the overview page for alternative exercises.
  • Don’t forget to warm up before, and cool down after, each workout.
  • Once you have completed the beginner training program for women, you must take a deload week (a week during which you either rest or train lightly). Only then should you move on to the next program.

Note: Some exercises are not as of yet included in my exercise database under ‘Exercises’ but i’ll add them as soon as possible.

Microcycle 1: Full-body circuit (3 weeks)

  • For microcycle 1, you will perform a full-body circuit
  • Complete 3 workouts per week, with at least 1 day of rest between each workout (e.g. AXAXAXX, where “A” is a workout day and “X” is a rest day)
  • Complete 2 circuits per workout
  • Rest for only 20–30 seconds between exercises
  • Rest for 2–3 minutes before starting the second circuit
  • Each workout should take less than 30 minutes
Exercise Reps
Dumbbell sumo squat* 15–18
Medium-grip lat pull-down 15–18
Hyperextension 15–18
Dumbbell bench press 15–18
Seated or lying leg curl 15–18
Straight-back seated cable row 15–18
Machine standing calf raise 25–30
Seated dumbbell overhead press 15–18
Bicycle crunch 15–20
*Bodyweight squat for first week

Microcycle 2: Full-body circuit (3 weeks)

  • For microcycle 2, you will perform a more comprehensive full-body circuit
  • Complete either 3 workouts a week (AXAXAXX) or a workout every other day (AX)
  • Complete 2 circuits per workout
  • Rest for only 20–30 seconds between exercises
  • Rest for 2–3 minutes before starting the second circuit
  • Each workout should take less than 40 minutes
Exercise Reps
Barbell squat 13–15
Medium-grip lat pull-down 13–15
Dumbbell Romanian deadlift 13–15
Push-up on knees or on stability ball 13–15
Weighted one-leg hip thrust 13–15
Bent-over dumbbell row 13–15
Seated or lying leg curl 13–15
Dumbbell one-arm overhead press 13–15
Lying alternating straight leg raise 15–20
Dumbbell curl 13–15
Standing dumbbell one-leg calf raise 25–30
Bicycle crunch 20–25

Microcycle 3: Upper–Lower split (3 weeks)

  • For microcycle 3, you will perform an upper–lower split. This means that you will train all of your upper body in one workout and all of your lower body in another workout. Also, instead of circuit training, you will perform set training, which means that you will complete all of the sets for one exercise before moving on to the sets of the following exercise
  • Recommended workout schedules: ABXABXX or ABX
  • Rest for only 20–30 seconds between sets
  • Rest for only 60–90 seconds between exercises
  • Each workout should take less than 40 minutes
Workout A (Upper Body)
Exercise Sets x Reps
Seated cable row 2 x 13–15
One-arm lat pull-down 2 x 13–15
Push-up on knees or on stability ball 2 x 13–15
Barbell overhead press 2 x 13–15
Cable face pull 2 x 13–15
Triceps rope push-down 2 x 13–15
EZ-bar curl 2 x 13–15
Cable twist 2 x 13–15
Front plank 2 x 45–60 s
s = seconds

 

Workout B (Lower Body)
Exercise Sets x Reps
Barbell front squat 2 x 13–15
Dumbbell lunge 2 x 13–15
Barbell Romanian deadlift 2 x 13–15
Barbell hip thrust 2 x 13–15
Seated or lying leg curl 2 x 13–15
Lying leg and hip raise 2 x 15–20
Bicycle crunch 2 x 20–25
Lying alternating straight leg raise 2 x 20–25
Standing dumbbell one-leg calf raise 2 x 20–25

Microcycle 4: 3-day split (3 weeks)

  • For microcycle 4, you will perform a 3-day split in which you will train your back, biceps, and core in Workout A; your chest, shoulders, triceps, and core in Workout B; and your legs and glutes in Workout C
  • Recommended workout schedules: ABCXABX (then start from C the next week) or ABCX (i.e. three days on, one day off)
  • Rest for only 20–30 seconds between sets
  • Rest for only 60–90 seconds between exercises
  • Each workout should take less than 40 minutes
Workout A (Back, biceps, core)
Exercise Sets x Reps
Barbell sumo deadlift 2 x 12–14
Assisted pull-up 2 x 12–14
Cable twisting one-arm row 2 x 12–14
Dumbbell curl 2 x 12–14
Dumbbell side bend 2 x 15–20
Lying side hip raise 2 x 15–20
Bicycle crunch 2 x 25–30
Wheel rollout 2 x 10–15

 

Workout B (Chest, shoulders, triceps, core)
Exercise Sets x Reps
Standing cable chest press 2 x 12–14
Dumbbell one-arm overhead press 2 x 12–14
Dumbbell bent-over lateral raise 2 x 12–14
Cable face pull 2 x 12–14
Diamond push-up on knees 2 x 12–14
Cable wood chop 2 x 12–14
Captain’s chair leg and hip raise 2 x 12–14
Lying alternating straight leg raise 2 x 25–30

 

Workout C (Legs, glutes)
Exercise Sets x Reps
Barbell sumo squat 2 x 12–14
Dumbbell Bulgarian split squat 2 x 12–14
Weighted one-leg hip thrust 2 x 12–14
Smith machine kneeling rear kick 2 x 12–14
Seated or lying leg curl 2 x 12–14
Cable hip abduction 2 x 15–20
Cable hip adduction 2 x 15–20
Machine standing calf raise 2 x 20–25

Medical disclaimer

Just to be safe, please consult your doctor before starting the beginner training program for women. GymGuider.com will not be liable for any incidental, consequential, or other damages arising from the application of the information presented on this website.

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