Female 8 Week Beginner Training Program PDF

FEMALE
8 WEEKS
BEGINNER TRAINING
PROGRAM
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FEMALE 8 WEEK
BEGINNER TRAINING
PROGRAM INTRO
BENEFITS
WEIGHT LIFTING Muscle Building, Strength Gains, Endurance,
and Fat Burning
CARDIO Heart Health, Endurance, and Fat Burning
IN THE GYM
WARM UP 5-15 minutes of light cardio and stretching. Examples
include Treadmill, Elliptical, Running, Biking, Walking, or a Light Jog
REP RANGES Increase weight each set if possible. Always use a

weight that is challenging where the last few reps lead to failure
(not being able to complete any more reps without breaking form).
REST PERIODS Should be between 1-1:30 minutes
COOLDOWN 5-15 minutes of light cardio and stretching
CARDIO
Cardio is always first thing in the AM (fasted) or immediately
after a weight training session
PROPER REST AND SLEEP

6-8 Hours of sleep is optimal
Muscles are broken down in the gym and repair outside

through proper rest, nutrition, and supplementation
Sunday is always a Rest Day

HIIT CARDIO
(HIGH INTENSITY INTERVAL TRAINING)
P E R F OR M F I R ST T H I N G I N THE AM FASTE D CARD I O

(O N E M P T Y STOM ACH ) O R I MME D I ATE LY P O ST-WO RKO UT
HIIT Cardio (High Intensity Interval Training) Involves short bursts of high
intensity (45-60 seconds) followed up by 2-1 minutes of low intensity
cardio. You alternate between these two levels until the end of the ses-
sion. For example, sprinting (going as fast as you can) for 45 seconds,
then walking for 2 minute is High Intensity Interval Training Cardio.
HERE ARE 2 GREAT HIIT CARDIO OPTIONS
HIIT CARDIO ON ELLIPTICAL

1) Start with Resistance and Ramp Incline at 50%
2) Go as fast as possible for 45-60 seconds
3) Go at steady speed for 2 minutes (catch your breath)
4) You alternate between #1 & #2 until the end of the session
*As fitness levels improves increase resistance and ramp incline

*As your fitness level improves and you are able to recover faster than
the suggested time, reduce the time that you spend in the recovery
phase (#2) from 2 minutes to 1.5 then 1 minute
HIIT CARDIO ON TREADMILL

1) Run 45-60 seconds at 8 mph
2) Followed by 2-minute walk at 4 mph (catch your breath)
3) You alternate between #1 & #2 until the end of the session
*As fitness levels improves increase #1 pace to 10-12 mph

*As your fitness level improves and you are able to recover faster than
the suggested time, reduce the time that you spend in the recovery
phase (#2) from 2 minutes to 1.5 then 1 minute
CORE TRAINING
P E RFORM P O ST TRAINING
GO TO PAGE 25 FOR ALL CORE EXERCISES

8 WEEK HOME
T RA I N I N G P RO G R A M
GO TO PAGE 32 FOR 8 WEEK HOME TRAINING PROGRAM
FEMALE 8 WEEK BEGINNER TRAINING PROGRAM 01
WEEK 1
MONDAY - UPPER BODY (STRENGTH)
Side Dumbbell Laterals 4 Sets, x10-12 Reps

Flat Dumbbell Press 3 Sets, x10-12 Reps
Bent Over Dumbbell Row 4 Sets, x10-12 Reps
Standing Alternating Dumbbell Curl 3 Sets, x10-12 Reps
Perform 3 core exercises (page 25)

Weigh t Loss P l an 30 min
HIIT Cardio:
B u lkin g P l a n 20 min
TUESDAY - LOWER BODY (STRENGTH)
Barbell Squat 4 Sets, x8-10 Reps

Hamstring Curl Machine 4 Sets, x10-12 Reps
Weighted Walking Lunges 3 Sets, x10-12 Reps each Leg
Calve Raises 3 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 0 min
02
WEDNESDAY - PUSH DAY
Front Dumbbell Laterals 4 Sets, x12-15 Reps

Military Dumbbell Press 3 Sets, 10-12 Reps
Standing Cable Pushdowns 4 Sets, x12-15 Reps
Dumbbell Kickbacks 3 Sets, x12-15 Reps

Weigh t Loss P l a n 30 min
HIIT Cardio:
Bulking Plan 0 min
THURSDAY - PULL DAY
Pulldown Machine 4 Sets, x10-12 Reps

Reverse Dumbbell Laterals 4 Sets, x12-15 Reps
Standing EZ Bar Curl 3 Sets, x12-15 Reps
Facepulls 3 Sets, x12-15 Reps

HIIT Cardio:
B u l kin g P l a n 20 min
03
FRIDAY - LEG/GLUTE
Hip Thrusters 4 Sets, x12-15 Reps

Kettle Bell Swings 3 Sets, x20 Reps
Goblet Squat 4 Sets, x15-20 Reps
Reverse Lunges 3 Sets, x15 Reps

HIIT Cardio:
Bulking Plan 0 min
SATURDAY - ACTIVE REST DAY

HIIT Cardio:
Bulking Plan 0 min
SUNDAY - REST DAY
WEEK 2
Bent Over Barbell Row 4 Sets, x10-12 Reps

Incline Dumbbell Fly 3 Sets, x10-12 Reps
Standing Hammer Curl 4 Sets, x10-12 Reps
Skull Crushers 4 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 20 min
Stiff Leg Barbell Deadlift 4 Sets, x8-10 Reps

Dumbbell Sumo Squat 3 Sets, x8-10 Reps
Leg Extension Machine 4 Sets, x10-12 Reps
Weighted Walking Lunges 3 Sets, x10-12 Rep each Leg

HIIT Cardio:
Bulking Plan 0 min
05
Standing Military Barbell Press 4 Sets, x10-12 Reps

Dumbbell Overhead Tricep Extension 3 Sets, x12-15 Reps
Kneeling Push Ups 4 Sets, x12-15 Reps
Reverse Bench Dips 3 Sets, x12-15 Reps

Wei g h t Loss P l an 30 min
HIIT Cardio:
Bulking Plan 0 min
THURSDAY - PULL DAY
Standing Cable Row 4 Sets, x10-12 Reps

Standing Cable Pullover 4 Sets, x12-15 Reps
Reverse Cable Laterals 4 Sets, x12-15 Reps
Standing Cable Curl 3 Sets, x10-12 Reps

Wei g h t Loss P l an 30 min
HIIT Cardio:
Bulking Plan 20 min
06
FRIDAY - LEG/GLUTE
Dumbbell Squat 4 Sets, x10-12 Reps

Cable Pull through 3 Sets, x12-15 Reps
Curtsy Lunges 4 Sets, x12-15 Reps each Leg

HIIT Cardio:
Bulking Plan 0 min

HIIT Cardio:
Bulking Plan 0 min
SUNDAY - REST DAY
WEEK 3

Flat Dumbbell Press 3 Sets, x10-12 Reps
Standing Cable Pullover w Rope 3 Sets, x10-12 Reps

We i g h t L o s s P l a n 3 5 m i n
HIIT Cardio:
B u lkin g P l an 20 min
Bulgarian Splits Squats 4 Sets, x8-10 Reps each Leg

Single Leg Deadlift 4 Sets, x10-12 Reps each Leg
Good morning 4 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 0 min
08
Front Barbell Laterals 4 Sets, x12-15 Reps

Cable Overhead Tricep Extension 4 Sets, x12-15 Reps
Cable Crossovers 3 Sets, x10-12 Reps
Peck Deck or Machine Fly 3 Sets, x12-15 Reps

HIIT Cardio:
Bulking Plan 0 min
THURSDAY - PULL DAY
Seated Cable Low Row 4 Sets, x10-12

Reverse Peck Deck Machine 4 Sets, x12-15 Reps
Standing Barbell Curl 4 Sets, x15-20 Reps

HIIT Cardio:
09
FRIDAY - LEG/GLUTE

Barbell Side Lunges 4 Sets, x12-15 Reps each Side

HIIT Cardio:
Bulking Plan 0 min

HIIT Cardio:
Bulking Plan 0 min
SUNDAY - REST DAY
WEEK 4
Chest Press Machine 4 Sets, x10-12 Reps

Standing Barbell Upright Row 3 Sets, x10-12 Reps
Seated Dumbbell Curl 4 Sets, x10-12 Reps
Standing Cable Rope Pushdowns 4 Sets, x10-12 Reps

HIIT Cardio:
B u l kin g P l a n 20 min
Kettle Bell Swings 4 Sets, x15-20 Reps

Weighted Stationary Lunges 3 Sets, x10-12 Reps
Single Leg Deadlift 4 Sets, x8-10 Reps

HIIT Cardio:
Bulking Plan 0 min
11
Military Dumbbell Press 4 Sets, x10-12 Reps

Flat Dumbbell Fly 4 Sets, x12-15 Reps
Seated Alternating Dumbbell Curl 4 Sets, x12-15 Reps
Single Arm Overhead Tricep Extension 3 Sets, x12-15 Reps

HIIT Cardio:
Bulking Plan 0 min
THURSDAY - PULL DAY

Standing Cable Rope Curl 4 Sets, x12-15 Reps
Reverse Cable Laterals 3 Sets, x12-15 Reps

HIIT Cardio:
12
FRIDAY - LEG/GLUTE

Curtsy Lunges 4 Sets, x12-15 Reps each Leg
Reverse Lunges 4 Sets, x12-15 Reps

HIIT Cardio:
Bulking Plan 0 min

HIIT Cardio:
Bulking Plan 0 min
SUNDAY - REST DAY
WEEK 5
Side Dumbbell Laterals 4 Sets, x10-12

Close Grip Barbell Press 4 Sets, x10-12 Reps
Seated Cable Low Row 4 Sets, x10-12 Reps

HIIT Cardio:
B u l kin g P l an 20 min


HIIT Cardio:
Bulking Plan 0 min
14

Incline Dumbbell Fly 4 Sets, x12-15 Reps

HIIT Cardio:
Bulking Plan 0 min
THURSDAY - PULL DAY

Standing Hammer Curl 4 Sets, x12-15 Reps

HIIT Cardio:
Bulking Plan 20 min
15
FRIDAY - ARMS

Barbell Sumo Squat 4 Sets, x10-12 Reps
Reverse Lunges 4 Sets, x15-20 Reps

HIIT Cardio:
Bulking Plan 0 min

HIIT Cardio:
Bulking Plan 0 min
SUNDAY - REST DAY
WEEK 6
Bent Over Barbell Row 4 Sets, x8-10 Reps

Standing Barbell Curl 4 Sets, x10-12 Reps
HIIT Cardio:
Bulking Plan 20 min

Front Squat 4 Sets, x10-12 Reps
Stiff Leg Barbell Deadlift 4 Sets, x8-10 Reps

HIIT Cardio:
Bulking Plan 0 min
17
Incline Dumbbell Press 4 Sets, x10-12 Reps

Cable Crossovers 4 Sets, x12-15 Reps
One Arm Standing Cable Pushdowns 4 Sets, x12-15 Reps

HIIT Cardio:
Bulking Plan 0 min
THURSDAY - PULL DAY

Single Arm Dumbbell Row 4 Sets, x10-12 Reps
Seated Alternating Dumbbell Curl 3 Sets, x12-15 Reps

HIIT Cardio:
Bulking Plan 20 min
18
FRIDAY - LEG/GLUTE

Single Leg Deadlift 4 Sets, x10-12 Reps each Leg
Curtsy Lunges 4 Sets, x12-15 Reps each Side

HIIT Cardio:
Bulking Plan 0 min

HIIT Cardio:
Bulking Plan 0 min
SUNDAY - REST DAY
WEEK 7
Standing Barbell Upright Row 4 Sets, x10-12 Reps

Reverse Peck Deck Machine 4 Sets, x10-12 Reps
Standing Cable Curl 4 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 20 min

Stiff Leg Dumbbell Deadlift 4 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 0 min
20
Side Cable Laterals 4 Sets, x12-15 Reps

Flat Dumbbell Fly 4 Sets, x10-12 Reps
Dumbbell Overhead Tricep Extension 4 Sets, x12-15 Reps

HIIT Cardio:
Bulking Plan 0 min
THURSDAY - PULL DAY

Machine Row 4 Sets, x10-12 Reps
Seated Cable Low Row 4 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 20 min
21
FRIDAY - LEG/GLUTE

Single Leg Deadlift 4 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 0 min

HIIT Cardio:
Bulking Plan 0 min
SUNDAY - REST DAY
WEEK 8

Standing Alternating Dumbbell Curl 4 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 20 min

Dumbbell Squat 4 Sets, x8-10 Reps
Weighted Reverse Lunges 4 Sets, x10-12 Reps

HIIT Cardio:
Bulking Plan 0 min
23

Front Barbell Laterals 4 Sets, x12-15 Reps
Skull Crushers 4 Sets, x12-15 Reps
Push Ups 4 Sets, As many as possible

HIIT Cardio:
Bulking Plan 0 min
THURSDAY - PULL DAY

Standing Cable Row 4 Sets, x8-10 Reps
Seated Dumbbell Curl 4 Sets, x8-10 Reps

HIIT Cardio:
Bulking Plan 20 min
24
FRIDAY - LEG/GLUTE

Weighted Reverse Lunges 4 Sets, x12-15 Reps
Calves 4 Sets, x15-20 Reps

HIIT Cardio:
Bulking Plan 0 min

HIIT Cardio:
Bulking Plan 0 min
SUNDAY - REST DAY
CORE
TRAINING PROGRAM
25
TO HAVE VISIBLE ABS YOU MUST CONSISTENTLY

FOLLOW YOUR DIET AND PERFORM HIIT CARDIO.
After training with weights please chose 3 different exercises for the abs.
Perform 3 sets of each and each set to Failure, rest in-between sets 30 seconds.
CRUNCH
START POSITION
Lie face up, feet flat on the floor with your
knees bent. Cup the back of your head with
your hands, elbows wide.
PERFORM
Raise your shoulders and upper back off the floor
as high as you can. Contract your abs and hold for a
2 count, then back to starting position.
DOUBLE CRUNCH
START POSITION
With your knees bent, lie face up, back touching the
floor. Place your hands behind your head for light
support, elbows wide.
PERFORM
Support your head while lifting your shoulders and
upper back off the floor. At the same time lift your
hips and bring your knees back toward your chest.
Contract your abs and hold for a 2 count, then back
to starting position.
CORE
TRAINING PROGRAM
26
ABDOMINAL AIR BIKE

START POSITION
Lie flat on your back on the mat. Place your
hands behind your head for light support while
keeping elbows wide.
PERFORM
Raise both of your knees to form a right angle with your upper body. Your knees should be bent at a right
angle, and your upper legs should form a right angle with your upper body. Bring your right elbow to
your left knee in a crunching motion. This will cause your body to twist and your abdominal muscles to
tighten. Then bring your left elbow to your right knee in a crunching motion. Move your head and neck as
little as possible to make your abs work harder.
BROOMSTICK TWIST
START POSITION
Place a broomstick across your shoulders and stand
with your feet wider than hip width apart.
PERFORM
Hold the ends of the broomstick lightly and bend
forward slightly to engage your abs.
CORE
TRAINING PROGRAM
27
ABDOMINAL FLUTTER KICKS

START POSITION
Lie flat on your back, with your arms resting
palm-down behind your back or by your side.
Raise your heels about 5 inches off the ground.
Keep your legs fully extended while small bend
in your knees.
PERFORM
Rapidly move your legs up and down, alternating in small, rapid and scissor-like motions. As one leg
goes up, the other comes down. Keep abs tight and use your arms to stabilize you.
OBLIQUE CRUNCH
START POSITION
Lie on your left side with your hips stacked and
place your right hand behind your head. Extend your
left arm across your body or along the floor.
PERFORM
Crunch up in the side plane, lifting your torso as
high as possible. When you’ve come as high as you
can, pause a moment before slowly lowering back
to the start.
CORE
TRAINING PROGRAM
28
ABDOMINAL PENDULUM
START POSITION
Lay down on your back. Put your arms out at a
right angle to your body with your palms on the
floor. With your knees bent at 90 degrees and
lifted.
PERFORM
Start twisting only at the hips and keeping your legs straight and while keeping your feet together. Grad-
ually lower your feet to the left as far as possible without losing stability. Do not pause. Raise your feet
up and across to the right side. Do not stop at the top, just continuously move from right to left back to
right. Keep your abs tight.
CROSSOVER CRUNCH
START POSITION
Lie on your back with knees bent, one leg crossed
over the opposite knee. Place your hand behind your
head for light support and keep elbow wide.
PERFORM
Curl up and simultaneously twist to the side, bring-
ing your elbow toward your opposite-side knee
while twisting out your waist. Contract your abs and
hold for a 2 count, then back to starting position.
Repeat on the opposite side.
CORE
TRAINING PROGRAM
29
SIDE CRUNCH WITH LEG LIFT

START POSITION
Lay on the floor so that the left side of your
body touches the floor and the right side faces
upward. Position your legs so that they are
stacked on top of each other with your knees
and ankles stacked as well. Than, place your
right arm behind your head for light support.
PERFORM
At the same time with your upper body movement,
lift your right leg, contract your abs and hold for a 2
count, then back to starting position. Repeat on both
sides.
PLANK
START POSITION
Get into a push up position with your elbows on the
floor directly underneath your shoulders.
PERFORM
Lift your hips and tighten your abs so that your head,
hips and heels are all in line. Don’t let your hips sag or
rise. Hold and squeeze your abs and breathing deeply
for 30-60 seconds
SIDE PLANK
START POSITION
Lay on your side with one hand on the floor and your
feet on top of one another.
PERFORM
Lift your hips up until your body is in a straight line
from head to feet.
CORE
TRAINING PROGRAM
30
DUMBBELL SIDE BENDS
START POSITION PERFORM

Grasp dumbbell with your arm straight to the Bend your waist to the same side of the dumbbell until you
side. feel a slight stretch on the opposite side and contraction
on the other. Lower to the opposite side the same distance,
and repeat. Resume with opposite side.
HANGING LEG RAISE
START POSITION PERFORM

Take a shoulder-width grip on a bar / handles Keeping your legs straight and together, contract your lower
and allow your body to hang vertically with abs to lift them in front of you to hip height or slightly above.
legs straight together Move with control (no swinging) hold the top position for a 2
count, then slowly lower back to the start.
CORE
TRAINING PROGRAM
31
STABILITY-BALL CRUNCH
START POSITION
Balanced the stability ball under your back.
Place feet wide for stability. Place your hands
behind your head for light support and elbows
wide.
PERFORM
Lightly curl your head and lift your shoulders and
upper back as high as you can off the ball. Contract
your abs and hold for a 2 count, then back to start-
ing position.
8 WEEK HOME TRAINING PROGRAM 32
WEEK 1
MONDAY
SQUAT - x20
BURPEE - x15
STATIONARY LUNGES - x20 each Leg
JUMPING JACKS - x20
MOUNTAIN CLIMBERS - x15 each Side
SIT-UP - x20
PLANK - 1 Minute Hold
PUSH UP - x8-10
D A I L Y H I I T C A R D I O
W E E K 1 - 4 : 3 0 M I N
TUESDAY
JUMPING JACKS - x20

SQUAT JUMPS - x15
SIDE LUNGES - x15 each Side
DONKEY KICKS - x15 each Leg
CURTSY LUNGES - x15 each Side
BRIDGE - 1 Minute Hold
BENCH DIPS - x8-10
W E E K 1 - 4 : 3 0 M I N
WEEK 1
WEDNESDAY
BURPEE - X20
REVERSE LUNGES - X15 each Leg
MOUNTAIN CLIMBERS - X15 each Side
JUMPING JACKS - X20
SQUAT - X20
DONKEY KICKS - X15 each Side
PUSH UP - X8-10
W E E K 1 - 4 : 3 0 M I N
THURSDAY

CURTSY LUNGES - X15 each Side
WALKING LUNGES - X20 each Side
BURPEE - X20
PUSH UP - X8-10
SQUAT JUMPS - X20
W E E K 1 - 4 : 3 0 M I N
WEEK 1
FRIDAY
JUMPING JACKS - X20

REVERSE LUNGES - X15 each Side
WALKING LUNGES - X20 each Leg
SIT UP - X8-10
BURPEE - X20
BENCH DIPS - X8-10
W E E K 1 - 4 : 3 0 M I N
SATURDAY: ACTIVE REST DAY

W E E K 1 - 4 : 3 0 M I N
SUNDAY: REST DAY
WEEK 2
MONDAY
SQUAT - x20
BURPEE - x15
JUMPING JACKS - x20
SIT-UP - x20
PUSH UP - x8-10
W E E K 1 - 4 : 3 0 M I N
TUESDAY
JUMPING JACKS - x20

SQUAT JUMPS - x15
BENCH DIPS - x8-10
W E E K 1 - 4 : 3 0 M I N
WEEK 2
WEDNESDAY
BURPEE - X20
JUMPING JACKS - X20
SQUAT - X20
PUSH UP - X8-10
W E E K 1 - 4 : 3 0 M I N
THURSDAY

BURPEE - X20
PUSH UP - X8-10
SQUAT JUMPS - X20
W E E K 1 - 4 : 3 0 M I N
WEEK 2
FRIDAY
JUMPING JACKS - X20

SIT UP - X8-10
BURPEE - X20
BENCH DIPS - X8-10
W E E K 1 - 4 : 3 0 M I N

W E E K 1 - 4 : 3 0 M I N
SUNDAY: REST DAY
WEEK 3
MONDAY
SQUAT - x20
BURPEE - x15
JUMPING JACKS - x20
SIT-UP - x20
PUSH UP - x8-10
W E E K 1 - 4 : 3 0 M I N
TUESDAY
JUMPING JACKS - x20

SQUAT JUMPS - x15
BENCH DIPS - x8-10
W E E K 1 - 4 : 3 0 M I N
WEEK 3
WEDNESDAY
BURPEE - X20
JUMPING JACKS - X20
SQUAT - X20
PUSH UP - X8-10
W E E K 1 - 4 : 3 0 M I N
THURSDAY

BURPEE - X20
PUSH UP - X8-10
SQUAT JUMPS - X20
W E E K 1 - 4 : 3 0 M I N
WEEK 3
FRIDAY
JUMPING JACKS - X20

SIT UP - X8-10
BURPEE - X20
BENCH DIPS - X8-10
W E E K 1 - 4 : 3 0 M I N

W E E K 1 - 4 : 3 0 M I N
SUNDAY: REST DAY
WEEK 4
MONDAY
SQUAT - x20
BURPEE - x15
JUMPING JACKS - x20
SIT-UP - x20
PUSH UP - x8-10
W E E K 1 - 4 : 3 0 M I N
TUESDAY
JUMPING JACKS - x20

SQUAT JUMPS - x15
BENCH DIPS - x8-10
W E E K 1 - 4 : 3 0 M I N
WEEK 4
WEDNESDAY
BURPEE - X20
JUMPING JACKS - X20
SQUAT - X20
PUSH UP - X8-10
W E E K 1 - 4 : 3 0 M I N
THURSDAY

BURPEE - X20
PUSH UP - X8-10
SQUAT JUMPS - X20
W E E K 1 - 4 : 3 0 M I N
WEEK 4
FRIDAY
JUMPING JACKS - X20

SIT UP - X8-10
BURPEE - X20
BENCH DIPS - X8-10
W E E K 1 - 4 : 3 0 M I N

W E E K 1 - 4 : 3 0 M I N
SUNDAY: REST DAY
WEEK 5
MONDAY
SQUAT - x20
BURPEE - x15
JUMPING JACKS - x20
SIT-UP - x20
PUSH UP - x8-10
W E E K 5 - 8 : 4 5 M I N
TUESDAY
JUMPING JACKS - x20

SQUAT JUMPS - x15
BENCH DIPS - x8-10
W E E K 5 - 8 : 4 5 M I N
WEEK 5
WEDNESDAY
BURPEE - X20
JUMPING JACKS - X20
SQUAT - X20
PUSH UP - X8-10
W E E K 5 - 8 : 4 5 M I N
THURSDAY

BURPEE - X20
PUSH UP - X8-10
SQUAT JUMPS - X20
W E E K 5 - 8 : 4 5 M I N
WEEK 5
FRIDAY
JUMPING JACKS - X20

SIT UP - X8-10
BURPEE - X20
BENCH DIPS - X8-10
W E E K 5 - 8 : 4 5 M I N

W E E K 5 - 8 : 4 5 M I N
SUNDAY: REST DAY
WEEK 6
MONDAY
SQUAT - x20
BURPEE - x15
JUMPING JACKS - x20
SIT-UP - x20
PUSH UP - x8-10
W E E K 5 - 8 : 4 5 M I N
TUESDAY
JUMPING JACKS - x20

SQUAT JUMPS - x15
BENCH DIPS - x8-10
W E E K 5 - 8 : 4 5 M I N
WEEK 6
WEDNESDAY
BURPEE - X20
JUMPING JACKS - X20
SQUAT - X20
PUSH UP - X8-10
W E E K 5 - 8 : 4 5 M I N
THURSDAY

BURPEE - X20
PUSH UP - X8-10
SQUAT JUMPS - X20
W E E K 5 - 8 : 4 5 M I N
WEEK 6
FRIDAY
JUMPING JACKS - X20

SIT UP - X8-10
BURPEE - X20
BENCH DIPS - X8-10
W E E K 5 - 8 : 4 5 M I N

W E E K 5 - 8 : 4 5 M I N
SUNDAY: REST DAY
WEEK 7
MONDAY
SQUAT - x20
BURPEE - x15
JUMPING JACKS - x20
SIT-UP - x20
PUSH UP - x8-10
W E E K 5 - 8 : 4 5 M I N
TUESDAY
JUMPING JACKS - x20

SQUAT JUMPS - x15
BENCH DIPS - x8-10
W E E K 5 - 8 : 4 5 M I N
WEEK 7
WEDNESDAY
BURPEE - X20
JUMPING JACKS - X20
SQUAT - X20
PUSH UP - X8-10
W E E K 5 - 8 : 4 5 M I N
THURSDAY

BURPEE - X20
PUSH UP - X8-10
SQUAT JUMPS - X20
W E E K 5 - 8 : 4 5 M I N
WEEK 7
FRIDAY
JUMPING JACKS - X20

SIT UP - X8-10
BURPEE - X20
BENCH DIPS - X8-10
W E E K 5 - 8 : 4 5 M I N

W E E K 5 - 8 : 4 5 M I N
SUNDAY: REST DAY
WEEK 8
MONDAY
SQUAT - x20
BURPEE - x15
JUMPING JACKS - x20
SIT-UP - x20
PUSH UP - x8-10
W E E K 5 - 8 : 4 5 M I N
TUESDAY
JUMPING JACKS - x20

SQUAT JUMPS - x15
BENCH DIPS - x8-10
W E E K 5 - 8 : 4 5 M I N
WEEK 8
WEDNESDAY
BURPEE - X20
JUMPING JACKS - X20
SQUAT - X20
PUSH UP - X8-10
W E E K 5 - 8 : 4 5 M I N
THURSDAY

BURPEE - X20
PUSH UP - X8-10
SQUAT JUMPS - X20
W E E K 5 - 8 : 4 5 M I N
WEEK 8
FRIDAY
JUMPING JACKS - X20

SIT UP - X8-10
BURPEE - X20
BENCH DIPS - X8-10
W E E K 5 - 8 : 4 5 M I N

W E E K 5 - 8 : 4 5 M I N
SUNDAY: REST DAY
#Bec omeBe tter

Female 8 Week Beginner Training Program PDF

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Female 8 Week Beginner Training Program PDF

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FEMALE

CARDIO Heart Health, Endurance, and Fat Burning

REP RANGES Increase weight each set if possible. Always use a

REST PERIODS Should be between 1-1:30 minutes

COOLDOWN 5-15 minutes of light cardio and stretching

PROPER REST AND SLEEP

Muscles are broken down in the gym and repair outside

Sunday is always a Rest Day

P E R F OR M F I R ST T H I N G I N THE AM FASTE D CARD I O

HERE ARE 2 GREAT HIIT CARDIO OPTIONS

HIIT CARDIO ON ELLIPTICAL

*As fitness levels improves increase resistance and ramp incline

HIIT CARDIO ON TREADMILL

*As fitness levels improves increase #1 pace to 10-12 mph

GO TO PAGE 25 FOR ALL CORE EXERCISES

MONDAY - UPPER BODY (STRENGTH)

Side Dumbbell Laterals 4 Sets, x10-12 Reps

Perform 3 core exercises (page 25)

TUESDAY - LOWER BODY (STRENGTH)

Barbell Squat 4 Sets, x8-10 Reps

Perform 3 core exercises (page 25)

WEDNESDAY - PUSH DAY

Front Dumbbell Laterals 4 Sets, x12-15 Reps

Perform 3 core exercises (page 25)

THURSDAY - PULL DAY

Pulldown Machine 4 Sets, x10-12 Reps

Perform 3 core exercises (page 25)

Hip Thrusters 4 Sets, x12-15 Reps

Perform 3 core exercises (page 25)

SATURDAY - ACTIVE REST DAY

SUNDAY - REST DAY

MONDAY - UPPER BODY (STRENGTH)

Bent Over Barbell Row 4 Sets, x10-12 Reps

Perform 3 core exercises (page 25)

TUESDAY - LOWER BODY (STRENGTH)

Stiff Leg Barbell Deadlift 4 Sets, x8-10 Reps

Perform 3 core exercises (page 25)

WEDNESDAY - PUSH DAY

Standing Military Barbell Press 4 Sets, x10-12 Reps

Perform 3 core exercises (page 25)

THURSDAY - PULL DAY

Standing Cable Row 4 Sets, x10-12 Reps

Perform 3 core exercises (page 25)

Dumbbell Squat 4 Sets, x10-12 Reps

Perform 3 core exercises (page 25)

SATURDAY - ACTIVE REST DAY

SUNDAY - REST DAY

MONDAY - UPPER BODY (STRENGTH)

Pulldown Machine 4 Sets, x10-12 Reps

Perform 3 core exercises (page 25)

TUESDAY - LOWER BODY (STRENGTH)

Bulgarian Splits Squats 4 Sets, x8-10 Reps each Leg

Perform 3 core exercises (page 25)

WEDNESDAY - PUSH DAY

Front Barbell Laterals 4 Sets, x12-15 Reps

Perform 3 core exercises (page 25)

THURSDAY - PULL DAY

Seated Cable Low Row 4 Sets, x10-12

Perform 3 core exercises (page 25)

Hip Thrusters 4 Sets, x12-15 Reps

Perform 3 core exercises (page 25)

SATURDAY - ACTIVE REST DAY

SUNDAY - REST DAY