Workout Summary

  • Women
  • Full Body
  • 12 Weeks
  • Fat Loss
  • Muscle Growth
  • Muscle Strength
  • Muscle Endurance
Session Duration
45-60 Minutes
Frequency Per Week
4 Days

Training Schedule

  • MON - Legs & Glutes
  • TUE - Back & Biceps
  • WED - Rest Day
  • THU - Chest & Triceps
  • FRI - Rest Day
  • SAT - Shoulders & Abs
  • SUN - Rest Day

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, it is recommended for those that struggle with diet and nutrition intake. 

  • BCAAs
  • 100% Whey Isolate Protein or Vegan Protein
  • L-Carnitine
  • CLA

Monday - Legs & Glutes

Warm-up program:

INTERVALS: 1MIN HIGH INTENSITY / 30 seconds MODERATE

TOTAL TIME: 10 MINUTES

equipment: UPRIGHT BIKE

Main Session:

SETS: 3

REPS: 18

TEMPO: 2:0:2:0

REST: 60 SECONDS

1) GOBLET SQUAT

2) ALTERNATE LUNGES (18 REPS EACH LEG)

3) LYING LEG CURL
(Alternative option: SEATED LEG CURL)

4) GLUTE BRIDGE + 15 SECOND HOLD AFTER THE LAST REP

5) ORIGINAL PLANK – 3 SETS X 30 SECONDS

End Cardio:

moderate intensity

total time: 5 MINUTES

equipment: x-trainer / elliptical

Tuesday - Back & Biceps

Warm-up program:

INTERVALS: 1MIN STEADY PACE / 30s sprint

TOTAL TIME: 5 MINUTES

equipment: ROWING MACHINE

Main Session:

SETS: 3

REPS: 18

TEMPO: 2:0:2:0

REST: 60 SECONDS

1) LAT PULL DOWN

2) SINGLE ARM DUMBBELL ROW

3) PRONE BACK EXTENSIONS

4) DUMBBELL BICEP CURLS

5) ORIGINAL PLANK
4 SETS X 30 SECONDS

End Cardio:

fast walking

incline: 7-10%

total time: 10 MINUTES

equipment: treadmill

Wednesday - REST

Thursday - Chest & Triceps

Warm-up program:

INTERVALS: 2MIN JOGGING / 1MIN FAST WALKING

TOTAL TIME: 10 MINUTES

equipment: TREADMILL

Main Session:

SETS: 3

REPS: 18

TEMPO: 2:0:2:0

REST: 60 SECONDS

1) PUSH UPS
Alternative: Modified

2) FLAT BENCH DUMBBELL CHEST PRESS

3) TRICEPS DIPS

4) ORIGINAL PLANK – 3 SETS X 30 SECONDS

End Cardio:

jogging

total time: 5 MINUTES

equipment: TREADMILL

Friday - REST

Saturday - Shoulders & Abs

Warm-up program:

moderate intensity

total time: 10 minutes

equipment: x-TRAINER/ELLIPTICAL

Main Session:

SETS: 4

REPS: 18

TEMPO: 2:0:2:0

REST: 60 SECONDS

1) UPRIGHT DUMBBELL ROW

2) SEATED DUMBBELL SHOULDER PRESS

3) LATERAL DUMBBELL RAISE

4) SUPERMAN EXTENSIONS

5) FOREARM PLANK – 5 X 20 SECONDS

End Cardio:

moderate intensity

total time: 5 MINUTES

equipment: upright bike

Sunday - Rest Day

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