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    MFL Women Beginner

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    amey patkar
    This document outlines a 4-phase beginner strength training workout routine for women. Each phase consists of 3 workouts targeting the upper body, lower body, and full body. The workouts include exercises like squats, lunges, rows, and presses performed for 3 hard sets of 12-15 reps. Between each phase is a deload week with lower volume workouts to aid recovery. The goal is to help women build muscle and strength through progressive strength training.

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    MFL Women Beginner

    Uploaded by

    amey patkar
    200 views13 pages
    This document outlines a 4-phase beginner strength training workout routine for women. Each phase consists of 3 workouts targeting the upper body, lower body, and full body. The workouts include exercises like squats, lunges, rows, and presses performed for 3 hard sets of 12-15 reps. Between each phase is a deload week with lower volume workouts to aid recovery. The goal is to help women build muscle and strength through progressive strength training.

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    This document outlines a 4-phase beginner strength training workout routine for women. Each phase consists of 3 workouts targeting the upper body, lower body, and full body. The workouts include exercises like squats, lunges, rows, and presses performed for 3 hard sets of 12-15 reps. Between each phase is a deload week with lower volume workouts to aid recovery. The goal is to help women build muscle and strength through progressive strength training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    200 views13 pages

    MFL Women Beginner

    Uploaded by

    amey patkar
    This document outlines a 4-phase beginner strength training workout routine for women. Each phase consists of 3 workouts targeting the upper body, lower body, and full body. The workouts include exercises like squats, lunges, rows, and presses performed for 3 hard sets of 12-15 reps. Between each phase is a deload week with lower volume workouts to aid recovery. The goal is to help women build muscle and strength through progressive strength training.

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    © All Rights Reserved
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    of 13

    MUSCLE

    FOR

    LIFE
    Women’s Beginner
    Strength Training
    Workout Routine

    www.muscleforlifebook.com
    MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

    PHASE 1

    WORKOUT 1 | LOWER BODY A

    Bodyweight Squat Warm-up and 3 hard sets of 12–15 reps

    Dumbbell Deadlift 3 hard sets of 12–15 reps

    Bodyweight Split Squat 3 hard sets of 12–15 reps

    Triceps Dip 3 hard sets of 12–15 reps

    WORKOUT 2 | UPPER BODY A

    Push-up Warm-up and 3 hard sets of 12–15 reps

    Lat Pulldown 3 hard sets of 12–15 reps

    Machine Chest Press 3 hard sets of 12–15 reps

    Bodyweight Row 3 hard sets of 12–15 reps

    WORKOUT 3 | LOWER BODY B

    Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

    Bodyweight Lunge (In-Place) 3 hard sets of 12–15 reps

    Leg Press 3 hard sets of 12–15 reps

    Leg Curl (Lying or Seated) 3 hard sets of 12–15 reps

    Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
    MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

    DELOAD 1

    WORKOUT 1 | DELOAD LOWER BODY A

    Bodyweight Squat Warm-up and 2 hard sets of 10 reps

    Dumbbell Deadlift 2 hard sets of 10 reps

    Bodyweight Split Squat 2 hard sets of 10 reps

    Triceps Dip 2 hard sets of 10 reps

    WORKOUT 2 | DELOAD UPPER BODY A

    Push-up Warm-up and 2 hard sets of 10 reps

    Lat Pulldown 2 hard sets of 10 reps

    Machine Chest Press 2 hard sets of 10 reps

    Bodyweight Row 2 hard sets of 10 reps

    WORKOUT 3 | DELOAD LOWER BODY B

    Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

    Bodyweight Lunge (In-Place) 2 hard sets of 10 reps

    Leg Press 2 hard sets of 10 reps

    Leg Curl (Lying or Seated) 2 hard sets of 10 reps

    Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
    MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

    PHASE 2

    WORKOUT 1 | LOWER BODY A

    Bodyweight Lunge (Forward) Warm-up and 3 hard sets of 12–15 reps

    Dumbbell Deadlift 3 hard sets of 12–15 reps

    Bodyweight Squat 3 hard sets of 12–15 reps

    Triceps Dip 3 hard sets of 12–15 reps

    WORKOUT 2 | UPPER BODY A

    Push-up Warm-up and 3 hard sets of 12–15 reps

    One-Arm Dumbbell Row 3 hard sets of 12–15 reps

    Machine Shoulder Press 3 hard sets of 12–15 reps

    Bodyweight Row 3 hard sets of 12–15 reps

    WORKOUT 3 | LOWER BODY B

    Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

    Bodyweight Step-up 3 hard sets of 12–15 reps

    Leg Extension 3 hard sets of 12–15 reps

    Glute Bridge 3 hard sets of 12–15 reps

    Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
    MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

    DELOAD 2

    WORKOUT 1 | DELOAD LOWER BODY A

    Bodyweight Lunge (Forward) Warm-up and 2 hard sets of 10 reps

    Dumbbell Deadlift 2 hard sets of 10 reps

    Bodyweight Squat 2 hard sets of 10 reps

    Triceps Dip 2 hard sets of 10 reps

    WORKOUT 2 | DELOAD UPPER BODY A

    Push-up Warm-up and 2 hard sets of 10 reps

    One-Arm Dumbbell Row 2 hard sets of 10 reps

    Machine Shoulder Press 2 hard sets of 10 reps

    Bodyweight Row 2 hard sets of 10 reps

    WORKOUT 3 | DELOAD LOWER BODY B

    Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

    Bodyweight Step-up 2 hard sets of 10 reps

    Leg Extension 2 hard sets of 10 reps

    Glute Bridge 2 hard sets of 10 reps

    Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
    MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

    PHASE 3

    WORKOUT 1 | LOWER BODY A

    Bodyweight Squat Warm-up and 3 hard sets of 12–15 reps

    Dumbbell Deadlift 3 hard sets of 12–15 reps

    Bodyweight Split Squat 3 hard sets of 12–15 reps

    Triceps Dip 3 hard sets of 12–15 reps

    WORKOUT 2 | UPPER BODY A

    Push-up Warm-up and 3 hard sets of 12–15 reps

    Lat Pulldown 3 hard sets of 12–15 reps

    Machine Chest Press 3 hard sets of 12–15 reps

    Bodyweight Row 3 hard sets of 12–15 reps

    WORKOUT 3 | LOWER BODY B

    Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

    Bodyweight Lunge (Reverse) 3 hard sets of 12–15 reps

    Leg Press 3 hard sets of 12–15 reps

    Leg Curl (Lying or Seated) 3 hard sets of 12–15 reps

    Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
    MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

    DELOAD 3

    WORKOUT 1 | DELOAD LOWER BODY A

    Bodyweight Squat Warm-up and 2 hard sets of 10 reps

    Dumbbell Deadlift 2 hard sets of 10 reps

    Bodyweight Split Squat 2 hard sets of 10 reps

    Triceps Dip 2 hard sets of 10 reps

    WORKOUT 2 | DELOAD UPPER BODY A

    Push-up Warm-up and 2 hard sets of 10 reps

    Lat Pulldown 2 hard sets of 10 reps

    Machine Chest Press 2 hard sets of 10 reps

    Bodyweight Row 2 hard sets of 10 reps

    WORKOUT 3 | DELOAD LOWER BODY B

    Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

    Bodyweight Lunge (Reverse) 2 hard sets of 10 reps

    Leg Press 2 hard sets of 10 reps

    Leg Curl (Lying or Seated) 2 hard sets of 10 reps

    Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
    MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

    PHASE 4

    WORKOUT 1 | LOWER BODY A

    Bodyweight Lunge (In-Place) Warm-up and 3 hard sets of 12–15 reps

    Dumbbell Deadlift 3 hard sets of 12–15 reps

    Bodyweight Squat 3 hard sets of 12–15 reps

    Triceps Dip 3 hard sets of 12–15 reps

    WORKOUT 2 | UPPER BODY A

    Push-up Warm-up and 3 hard sets of 12–15 reps

    One-Arm Dumbbell Row 3 hard sets of 12–15 reps

    Machine Shoulder Press 3 hard sets of 12–15 reps

    Bodyweight Row 3 hard sets of 12–15 reps

    WORKOUT 3 | LOWER BODY B

    Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

    Bodyweight Step-up 3 hard sets of 12–15 reps

    Leg Extension 3 hard sets of 12–15 reps

    Glute Bridge 3 hard sets of 12–15 reps

    Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
    MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

    DELOAD 4

    WORKOUT 1 | DELOAD LOWER BODY A

    Bodyweight Lunge (In-Place) Warm-up and 2 hard sets of 10 reps

    Dumbbell Deadlift 2 hard sets of 10 reps

    Bodyweight Squat 2 hard sets of 10 reps

    Triceps Dip 2 hard sets of 10 reps

    WORKOUT 2 | DELOAD UPPER BODY A

    Push-up Warm-up and 2 hard sets of 10 reps

    One-Arm Dumbbell Row 2 hard sets of 10 reps

    Machine Shoulder Press 2 hard sets of 10 reps

    Bodyweight Row 2 hard sets of 10 reps

    WORKOUT 3 | DELOAD LOWER BODY B

    Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

    Bodyweight Step-up 2 hard sets of 10 reps

    Leg Extension 2 hard sets of 10 reps

    Glute Bridge 2 hard sets of 10 reps

    Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
    MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

    PHASE 5

    WORKOUT 1 | LOWER BODY A

    Bodyweight Squat Warm-up and 3 hard sets of 12–15 reps

    Dumbbell Deadlift 3 hard sets of 12–15 reps

    Bodyweight Split Squat 3 hard sets of 12–15 reps

    Triceps Dip 3 hard sets of 12–15 reps

    WORKOUT 2 | UPPER BODY A

    Push-up Warm-up and 3 hard sets of 12–15 reps

    Lat Pulldown 3 hard sets of 12–15 reps

    Machine Chest Press 3 hard sets of 12–15 reps

    Bodyweight Row 3 hard sets of 12–15 reps

    WORKOUT 3 | LOWER BODY B

    Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

    Bodyweight Lunge (Forward) 3 hard sets of 12–15 reps

    Leg Press 3 hard sets of 12–15 reps

    Leg Curl (Lying or Seated) 3 hard sets of 12–15 reps

    Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
    MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

    DELOAD 5

    WORKOUT 1 | DELOAD LOWER BODY A

    Bodyweight Squat Warm-up and 2 hard sets of 10 reps

    Dumbbell Deadlift 2 hard sets of 10 reps

    Bodyweight Split Squat 2 hard sets of 10 reps

    Triceps Dip 2 hard sets of 10 reps

    WORKOUT 2 | DELOAD UPPER BODY A

    Push-up Warm-up and 2 hard sets of 10 reps

    Lat Pulldown 2 hard sets of 10 reps

    Machine Chest Press 2 hard sets of 10 reps

    Bodyweight Row 2 hard sets of 10 reps

    WORKOUT 3 | DELOAD LOWER BODY B

    Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

    Bodyweight Lunge (Forward) 2 hard sets of 10 reps

    Leg Press 2 hard sets of 10 reps

    Leg Curl (Lying or Seated) 2 hard sets of 10 reps

    Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
    MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

    PHASE 6

    WORKOUT 1 | LOWER BODY A

    Bodyweight Lunge (Reverse) Warm-up and 3 hard sets of 12–15 reps

    Dumbbell Deadlift 3 hard sets of 12–15 reps

    Bodyweight Squat 3 hard sets of 12–15 reps

    Triceps Dip 3 hard sets of 12–15 reps

    WORKOUT 2 | UPPER BODY A

    Push-up Warm-up and 3 hard sets of 12–15 reps

    One-Arm Dumbbell Row 3 hard sets of 12–15 reps

    Machine Shoulder Press 3 hard sets of 12–15 reps

    Bodyweight Row 3 hard sets of 12–15 reps

    WORKOUT 3 | LOWER BODY B

    Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

    Bodyweight Step-up 3 hard sets of 12–15 reps

    Leg Extension 3 hard sets of 12–15 reps

    Glute Bridge 3 hard sets of 12–15 reps

    Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
    MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

    DELOAD 6

    WORKOUT 1 | DELOAD LOWER BODY A

    Bodyweight Lunge (Reverse) Warm-up and 2 hard sets of 10 reps

    Dumbbell Deadlift 2 hard sets of 10 reps

    Bodyweight Squat 2 hard sets of 10 reps

    Triceps Dip 2 hard sets of 10 reps

    WORKOUT 2 | DELOAD UPPER BODY A

    Push-up Warm-up and 2 hard sets of 10 reps

    One-Arm Dumbbell Row 2 hard sets of 10 reps

    Machine Shoulder Press 2 hard sets of 10 reps

    Bodyweight Row 2 hard sets of 10 reps

    WORKOUT 3 | DELOAD LOWER BODY B

    Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

    Bodyweight Step-up 2 hard sets of 10 reps

    Leg Extension 2 hard sets of 10 reps

    Glute Bridge 2 hard sets of 10 reps

    Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.

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