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:

H.I.I.T: 20 SEC STEADY / 40 SEC SPRINT

TOTAL TIME: 10 MINUTES

equipment: UPRIGHT BIKE

Main Session:

SETS: 5

REPS: 8 (heavy)

TEMPO: 4:2:0:2

REST: 60 SECONDS

1) BARBELL SQUAT

2) BARBELL ALTERNATE LUNGES

3) LEG PRESS MACHINE

4) LYING LEG CURL MACHINE

5) SEATED LEG EXTENSION MACHINE

6) MOUNTAIN CLIMBERS

7) FOREARM PLANK 5 X 30 SEC

End Cardio:

H.I.I.T: 30 SECONDS STEADY / 30 SECONDS SPRINT

TOTAL TIME: 5 MINUTES

equipment: UPRIGHT BIKE

Tuesday - Back & Biceps

Warm-up program:

h.i.i.t: 20 Seconds MoDERATE / 40 SECONDS SPRINT

total time: 8 MINUTES

equipment: ROWING MACHINE

Main Session:

SETS: 5

REPS: 8

TEMPO: 2:2:2:0

REST: 60-90 SECONDS

1) BARBELL DEADLIFTS

2) SEATED ROWS

3) BENT OVER BARBELL ROW

4) LAT PULLDOWN (REVERSE GRIP)

5) BARBELL BICEP CURLS

6) W BICEP CURLS

7) ORIGINAL PLANK – 5 X 30 Seconds

End Cardio:

H.I.I.T: 1MIN SPRINT / 30 SECONDS REST

TOTAL TIME: 6 MINUTES

equipment: rowing machine

Wednesday - REST

Thursday - Chest & Triceps

Warm-up program:

INTERVALS: 1MIN JOGGING / 1 min running

TOTAL TIME: 10 MINUTES

equipment: TREADMILL

Main Session:

SETS: 4

reps: 10

TEMPO: 2:1:2:0

REST: 60-90 SECONDS

1) PUSH UPS

2) SEATED CHEST PRESS MACHINE

3) PEC DECK CHEST FLY

4) INCLINE DUMBBELL CHEST PRESS

5) OVERHEAD TRICEPS EXTENSION

6) TRICEPS PUSHDOWN

7) TRICEPS DIPS

End Cardio:

intervals: 5 min Running / 5 min incline walking

total time: 10 mINUTES

equipment: TREADMILL

Friday - REST

Saturday - Shoulders & Abs

Warm-up program:

INTERVALs: 2MINS moderate  / 1 MIN SPRINT 

TOTAL TIME: 10MINUTES

Equipment: x-TRAINER

Main Session:

SETS: 5 | reps: 8

exercises: 1, 2, 3, 4

sets: 3 | reps: 18

exercises: 5, 6, 7

TEMPO: 2:1:2:0

REST: 60 SECONDS

1) DUMBBELL UPRIGHT ROW

2) ARNOLD PRESS

3) DUMBBELL SHRUGS

4) DUMBBELL LATERAL RAISE

5) REAR DELT FLY

6) AB CRUNCHES

7) PLANK JACKS

8) FOREARM PLANK (5 X 20 SECONDS)

End Cardio:

fast pace

total time: 5 minutes

equipment: x-TRAINER/ ELLIPTICAL

Sunday - REST

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