Listen ... if you're like many women I talk to, you're looking for a workout plan that actually works for your body and your goals. Not another cookie-cutter program that doesn't consider the unique needs of women's bodies.
That's exactly why I'm excited to share this comprehensive 4-week workout plan designed specifically for women. Consider it a plan you can start with as you dive into your fitness journey.
This plan can help you build strength and endurance, and start making progress toward achieving the results you're after.
Afterward, you can look into progressing into a full workout program to help you reach your goals.
In This Article:
• Why Women Need Specific Workout Plans
• Understanding Your Fitness Goals
• Week 1: Foundation Building
• Week 2: Progressive Overload
• Week 3: Intensity Increase
• Week 4: Peak Performance
• Tips for Success
Why Women Should Have Specific Workout Plans
Let's be real: women's bodies respond differently to training than men's do. We typically have:
• Lower muscle mass
• Different hormonal profiles
• Unique strength-to-weight ratios
• Varying recovery needs
Understanding these differences isn't about limitations. It's about optimizing your training for maximum results.
Understanding Your Fitness Goals
Before diving into the weekly plans, take a moment to consider your goals. Are you looking to:
• Build muscle mass
• Lose excess body fat
• Increase overall strength
• Improve endurance
• Enhance flexibility
I designed this plan to help you achieve these goals while maintaining a balanced approach for beginners. Just understand that your nutrition also plays a massive role in the results you see. Stick around, because I have tips to help you there too.
As a busy mother, I've come to develop a bunch of good strategies to help keep myself on track. I know I can help you do the same!
Week 1: Foundation Building
The first week is all about establishing proper form and creating a solid foundation. I've seen too many women jump into intense workouts without mastering the basics. Unfortunately, that's a recipe for injury and frustration.
Monday - Full Body Strength
Rest Periods: 60-90 seconds between sets.
| Exercise | Sets | Reps |
| Bodyweight Squats | 3 | 12-15 |
| Modified Push-Ups | 3 | 8-10 |
| Dumbbell Rows | 3 | 12 (Each Arm) |
| Glute Bridges | 3 | 15 |
Tuesday - Cardio & Core
| Exercise | Sets | Reps/Duration |
| Moderate-Intensity Cardio (Walking, Cycling, Swimming, etc.) | - | 20 Minutes |
| Plank Holds | 3 | 30 Seconds |
| Bird Dogs | 3 | 10 (Each Side) |
| Mountain Climbers | 3 | 30 Seconds |
Wednesday - Rest & Recovery
Focus on stretching and mobility work. Your body will thank you! This can be foam rolling and stretching, or even some yoga.
Thursday - Lower Body Focus
| Exercise | Sets | Reps |
| Walking Lunges | 3 | 12 (Each Leg) |
| Calf Raises | 3 | 15 |
| Box Step-Ups (Weighted or Unweighted) | 3 | 10 (Each Leg) |
| Bodyweight Hip Thrusts (Glute Bridge) | 3 | 15 |
Friday - Upper Body & Core
| Exercise | Sets | Reps/Duration |
| Dumbbell Shoulder Press | 3 | 12 |
| Tricep Dips | 3 | 8-10 |
| Band Pull-Aparts | 3 | 15 |
| Farmer Carry | 3 | 30 seconds or 50 Yards |
Weekend - Active Recovery
Light walking, yoga, or any activity you enjoy ... keep it fun!
Week 2: Progressive Overload
Now that you've built your foundation, let's kick things up a notch! This week we're focusing on progressive overload. This just means the workouts will be more difficult to help your body make adaptations. But don't worry, I'll guide you through it.
Monday - Full Body Strength
Rest Periods: 45-60 seconds between sets.
| Exercise | Sets | Reps |
| Goblet Squats | 4 | 12 |
| Push-Ups (Regular or Modified) | 4 | 10 |
| Single-Arm Dumbbell Rows | 4 | 12 (Each Arm) |
| Romanian Deadlifts | 3 | 12 |
Tuesday - HIIT & Core
| Exercise | Sets | Reps/Duration |
| Interval Training (30s Work, 30s Rest) | - | 25 Minutes |
| Side Planks | 3 | 30 Seconds (Each Side) |
| Russian Twists | 3 | 20 Total |
| Dead Bugs | 3 | 12 (Each Side) |
Wednesday - Rest & Recovery
Remember ... rest days are when the magic happens. Your muscles need time to rebuild and grow stronger!
Thursday - Lower Body Power
| Exercise | Sets | Reps |
| Bulgarian Split Squats | 3 | 12 (Each Leg) |
| Glute Bridges with Hold | 4 | 12 |
| Lateral Lunges | 3 | 10 (Each Side) |
| Jump Squats | 3 | 10 |
Friday - Upper Body Strength
| Exercise | Sets | Reps |
| Dumbbell Chest Press | 3 | 12 |
| Bent-Over Rows | 3 | 15 |
| Lateral Raises | 3 | 12 |
| Push-Ups to Failure | 3 | To Failure |
Weekend - Active Recovery
Mix it up with swimming, hiking, or dancing ... whatever you enjoy and gets your body moving!
Week 3: Intensity Increase
You're halfway there! This week we're adding compound movements and increasing the intensity ... trust me, you're ready for this!
Monday - Full Body Power
Rest Periods: 60 seconds between sets.
| Exercise | Sets | Reps |
| Barbell or Dumbbell Squats | 4 | 10 |
| Chest Press | 4 | 12 |
| Bent-Over Rows | 4 | 12 |
| Walking Lunges | 3 | 15 (Each Leg) |
Tuesday - Metabolic Conditioning
| Exercise | Sets | Reps/Duration |
| 30-Minute Circuit Training | - | 30 Minutes |
| Squat Press (with Dumbbells) | 3 | 12 |
| Burpees | 3 | 8 |
| Mountain Climbers | 3 | 45 Seconds |
Wednesday - Rest & Recovery
Take time to foam roll and stretch. You've been working your body and muscles hard.
Thursday - Lower Body Focus
| Exercise | Sets | Reps |
| Deadlifts | 4 | 10 |
| Jump Lunges | 3 | 10 (Each Leg) |
| Step-Ups with Weights | 3 | 12 (Each Leg) |
| Glute Bridges with Band | 4 | 15 |
Friday - Upper Body Power
| Exercise | Sets | Reps |
| Push-Ups with Elevation | 4 | 10 |
| Dumbbell Rows | 4 | 12 |
| Shoulder Press | 3 | 12 |
| Tricep Extensions | 3 | 15 |
Weekend - Active Recovery
Light cardio and mobility work. Keep moving but keep it low-intensity.
Week 4: Peak Performance
This is where everything comes together! We're maintaining the intensity while focusing on perfect form and controlled movements.
Monday - Full Body Power
Rest Periods: 45 seconds between sets.
| Exercise | Sets | Reps/Duration |
| Squat Variations | 4 | 12 |
| Push-Ups | 4 | Max Reps |
| Lat Pulldown | 3 | 10 |
| Plank | 3 | 45 Seconds |
Tuesday - HIIT Finale
| Exercise | Sets | Reps/Duration |
| 35-Minute Interval Training | - | 35 Minutes |
| Kettlebell Swings | 4 | 15 |
| Box Jumps or Step-Ups | 3 | 12 |
| Core Circuit: 30 Second Plank 20 Bicycle Crunches (10 Each Side) |
3 | Rounds |
Wednesday - Rest & Recovery
Final recovery day. Make it count with quality stretching and some light movement like a 30-minute walk!
Thursday - Lower Body Finisher
| Exercise | Sets | Reps |
| Squat and Press | 4 | 12 |
| Lunges with Twist | 3 | 12 (Each Side) |
| Glute Bridge March | 3 | 20 |
| Calf Raise Pulses | 3 | 25 |
Friday - Upper Body & Core Finale
Circuit Style: 3 rounds, 90 seconds rest between each round:
• Push-Ups: 12 Reps
• Rows: 12 Reps
• Shoulder Press: 10 Reps
• Plank Hold: 45 Seconds
Rear Delt Flys: 3 sets of 12 reps.
Weekend - Active Recovery
Celebrate your progress with your favorite activity. Just remember that this is an active recovery day and not another day to exert yourself.
Tips for Success
Let me share something I've learned from working with hundreds of women like you and me. Consistency beats perfection every single time. Trust me, when I've been consistent is when I've seen the best results.
Other than consistency, here are my best tips for making this short, 4-week program (or any program) work for you...
• Listen to your body and make adjustments to the weights and reps as needed.
• Always focus on form over weight.
• Stay hydrated (aim for at least 90oz or half your body weight in ounces daily).
• Get adequate protein in your diet. I recommend 1 gram of protein per pound of your goal body weight.
Consider this plan as your first step to becoming stronger, more confident, healthier, and really diving into your fitness. It's a jumpstart to a stronger, leaner, and healthier you.
As I mentioned, nutrition is also going to play a role in the results you see. You can't expect to do this 4-week workout plan and change your entire physique and health. I wouldn't be doing you any favors unless I told you the truth.
Fortunately, at 1st Phorm, we can help you out with anything and everything you need to earn real, long-term results. It's our mission, and what we love to do!
In fact, it's why we developed the 1st Phorm App.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, cross-training, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
Download the 1st Phorm App and start earning your best results today!
If you have any questions for us in the meantime, don't hesitate to reach out.
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
