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: 2MINS sprint / 1MIN steady

TOTAL TIME: 15 MINUTES

equipment: UPRIGHT BIKE

Main Session:

SETS: 4

REPS: 12

TEMPO: 2:1:2:0

REST: 60 SECONDS

1) DUMBELL WIDE SQUAT

2) DUMBBELL ALTERNATE LUNGES

3) LYING LEG CURL MACHINE

4) GLUTE BRIDGE + 25 SECOND HOLD AFTER LAST REP

5) FIRE HYDRANTS (18 EACH LEG)

End Cardio:

h.i.i.t: 30 seconds sprint / 30 seconds slow

total time: 5 MINUTES

equipment: UPRIGHT BIKE

Tuesday - Back & Biceps

Warm-up program:

INTERVALS: 2MINS MODERATE / 30 seconds Sprint

TOTAL TIME: 15 MINUTES

equipment: ROWING MACHINE

Main Session:

SETS: 4

REPS: 12

TEMPO: 1:0:1:0

REST: 45 SECONDS

1) LAT PULLDOWN (REVERSE GRIP)

2) ALTERNATING DUMBBELL ROW

3) PRONE BACK EXTENSIONS

4) DUMBBELL HAMMER CURLS

5) Mountain climbers 

End Cardio:

jogging

total time: 10 MINUTES

equipment: treadmill

Wednesday - REST

Thursday - Chest & Triceps

Warm-up program:

INTERVALS: 2MINS JOG / 1MIN FAST WALKING

TOTAL TIME: 10 MINUTES

equipment: TREADMILL

Main Session: 

SETS: 4

REPS: 12

TEMPO: 2:2:2:0

REST: 60 SECONDS

1) FLAT BENCH DUMBBELL CHEST PRESS

2) FLAT BENCH DUMBBELL CHEST FLYES

3) OVERHEAD TRICEPS EXTENSION

4) TRICEPS DIPS

5) PLANK ARM RAISES – 18 reps each arm

End Cardio:

jogging

total time: 5 MINUTES

equipment: TREADMILL

Friday - REST

Saturday - Shoulders & Abs

Warm-up program:

intervals: 2min fast / 1min sprint

total time: 10 minutes

equipment: x-TRAINER/ELLIPTICAL

Main Session:

SETS: 4

REPS: 12

TEMPO: 2:1:2:0

REST: 60 SECONDS

1) DUMBBELL SHRUGS

2) DUMBBELL FRONT RAISES

3) DUMBBELL LATERAL RAISE

4) PLANK JACKS

5) AB CRUNCHES

6) FOREARM PLANK – 1 x failure

End Cardio:

moderate pace

total time: 5 minutes

equipment: x-TRAINER/ ELLIPTICAL

Sunday - REST

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