Women's Full Workout Plan

Achieve Your Fitness Goals with DBT Apparel: A Comprehensive 12-Week Full-Body Gym Plan designed for women

Whether you're a seasoned gym-goer or just starting your fitness journey, having a structured workout plan can make a world of difference. Our 12-week full-body strength and muscle building plan is designed to help you build strength, increase endurance, and improve overall fitness. This program is focused for women looking to build strength and their dream physique. This plan includes four gym sessions per week, incorporating both strength training and cardio.

Overview of the Plan

• Duration: 12 weeks
• Frequency: 4 days per week
• Split: Upper and lower body split
• Cardio: Included in each session

Weekly Schedule

• Monday: Upper Body + Cardio
• Tuesday: Lower Body + Cardio
• Wednesday: Rest
• Thursday: Upper Body + Cardio
• Friday: Lower Body + Cardio
• Saturday: Rest
• Sunday: Active Recovery

Week 1-4: Building a Strong Foundation

Day 1: Upper Body Strength + Cardio

• Warm-Up (10 minutes): Light cardio (treadmill, elliptical, or cycling)
• Bench Press: 3 sets of 8-10 reps
• Bent Over Rows: 3 sets of 8-10 reps
• Lateral Raises: 3 sets of 8-10 reps
• Bicep Curls: 3 sets of 12-15 reps
• Tricep Extension: 3 sets of 12-15 reps
• Cardio (20 minutes): Moderate-intensity steady-state (MISS) cardio (e.g., jogging, cycling, rowing)

Day 2: Lower Body Strength + Cardio

• Warm-Up (10 minutes): Light cardio
• Squats: 3 sets of 10-12 reps
• Hamstring Curls: 3 sets of 12-15 reps
• Lunges: 3 sets of 10-12 reps per leg
• Romanian Deadlift (dumbbell): 3 sets of 10-12 reps
• Calf Raises: 3 sets of 15-20 reps
• Cardio (20 minutes): Moderate-intensity steady-state (MISS) cardio

Day 3: Upper Body Strength + Cardio

• Warm-Up (10 minutes): Light cardio
• Incline Dumbbell Press: 3 sets of 8-10 reps
• Lat Pulldowns: 3 sets of 10-12 reps
• Lateral Raises: 3 sets of 12-15 reps
• Hammer Curls: 3 sets of 12-15 reps
• Tricep Pushdowns: 3 sets of 12-15 reps
• Cardio (20 minutes): Moderate-intensity steady-state (MISS) cardio

Day 4: Lower Body Strength + Cardio

• Warm-Up (10 minutes): Light cardio
• Deadlifts: 3 sets of 8-10 reps
• Step-Ups: 3 sets of 10-12 reps per leg
• Leg Extensions: 3 sets of 12-15 reps
• Hamstring Curls: 3 sets of 12-15 reps
• Seated Calf Raises: 3 sets of 15-20 reps
• Cardio (20 minutes): Moderate-intensity steady-state (MISS) cardio

Week 5-8: Increasing Intensity

As you move into the second phase, we'll increase the intensity slightly to continue progressing. Keep your rest between sets to about 60-90 seconds.

Day 1: Upper Body Strength + Cardio

• Warm-Up (10 minutes): Light cardio
• Bench Press: 4 sets of 6-8 reps
• Dumbbell Shoulder Press: 4 sets of 8-10 reps
• Bent Over Rows: 4 sets of 6-8 reps
• Bicep Curls: 4 sets of 10-12 reps
• Tricep Dips: 4 sets of 10-12 reps
• Cardio (25 minutes): Moderate-intensity steady-state (MISS) cardio

Day 2: Lower Body Strength + Cardio

• Warm-Up (10 minutes): Light cardio
• Squats: 4 sets of 8-10 reps
• Lunges: 4 sets of 8-10 reps per leg
• Leg Press: 4 sets of 10-12 reps
• Hamstring Curls: 4 sets of 10-12 reps
• Calf Raises: 4 sets of 12-15 reps
• Cardio (25 minutes): High-intensity interval training (HIIT)

Day 3: Upper Body Strength + Cardio

• Warm-Up (10 minutes): Light cardio
• Incline Dumbbell Press: 4 sets of 6-8 reps
• Lat Pulldowns: 4 sets of 8-10 reps
• Seated Dumbbell Press: 4 sets of 8-10 reps
• Lateral Raises: 4 sets of 10-12 reps
• Hammer Curls: 4 sets of 10-12 reps
• Tricep Pushdowns: 4 sets of 10-12 reps
• Cardio (25 minutes): Moderate-intensity steady-state (MISS) cardio

Day 4: Lower Body Strength + Cardio

• Warm-Up (10 minutes): Light cardio
• Deadlifts: 4 sets of 6-8 reps
• Step-Ups: 4 sets of 8-10 reps per leg
• Leg Extensions: 4 sets of 10-12 reps
• Romanian Deadlifts: 4 sets of 10-12 reps
• Seated Calf Raises: 4 sets of 12-15 reps
• Cardio (25 minutes): High-intensity interval training (HIIT)

Week 9-12: Pushing Limits

In the final phase, we'll push the limits further to maximize gains. Increase the weights and reduce rest to 45-60 seconds between sets.

Day 1: Upper Body Strength + Cardio

• Warm-Up (10 minutes): Light cardio
• Bench Press: 4 sets of 4-6 reps
• Dumbbell Shoulder Press: 4 sets of 6-8 reps
• Bent Over Rows: 4 sets of 4-6 reps
• Bicep Curls: 4 sets of 8-10 reps
• Tricep Dips: 4 sets of 8-10 reps
• Cardio (30 minutes): Moderate-intensity steady-state (MISS) cardio
• Cool Down (10 minutes): Stretching

Day 2: Lower Body Strength + Cardio

• Warm-Up (10 minutes): Light cardio
• Squats: 4 sets of 6-8 reps
• Lunges: 4 sets of 6-8 reps per leg
• Leg Press: 4 sets of 8-10 reps
• Hamstring Curls: 4 sets of 8-10 reps
• Calf Raises: 4 sets of 10-12 reps
• Cardio (30 minutes): High-intensity interval training (HIIT)
• Cool Down (10 minutes): Stretching

Day 3: Upper Body Strength + Cardio

• Warm-Up (10 minutes): Light cardio
• Incline Dumbbell Press: 4 sets of 4-6 reps
• Lat Pulldowns: 4 sets of 6-8 reps
• Seated Dumbbell Press: 4 sets of 6-8 reps
• Lateral Raises: 4 sets of 8-10 reps
• Hammer Curls: 4 sets of 8-10 reps
• Tricep Pushdowns: 4 sets of 8-10 reps
• Cardio (30 minutes):  Moderate-intensity steady-state (MISS) cardio
• Cool Down (10 minutes): Stretching

Day 4: Lower Body Strength + Cardio

• Warm-Up (10 minutes): Light cardio
• Deadlifts: 4 sets of 4-6 reps
• Step-Ups: 4 sets of 6-8 reps per leg
• Leg Extensions: 4 sets of 8-10 reps
• Romanian Deadlifts: 4 sets of 8-10 reps
• Seated Calf Raises: 4 sets of 10-12 reps
• Cardio (30 minutes): High-intensity interval training (HIIT)
• Cool Down (10 minutes): Stretching

Conclusion

Consistency and effort are key to achieving your fitness goals. Follow this plan diligently, listen to your body, and adjust weights as needed to keep challenging yourself. At DBT Apparel, we're committed to supporting you every step of the way with high-quality gym wear designed for performance and style. Stay motivated, stay strong, and let's crush those fitness goals together!