Women Other Workouts

Women-oriented mixed-focus workouts that blend squat, push, pull, hinge, and unilateral patterns with evidence-based set volume, realistic kilogram load examples, and simple RIR-based progression.
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Workout 1

6 exercises18 sets

Women Other Full-Body Strength Template

Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius

A mixed-focus full-body template for women using straight working sets, moderate volume, and progression by load or reps while holding 1-3 RIR.

  1. 1
    Goblet Squat
    anatomy
    anatomy
    1Exercise

    Goblet Squat

    Rest 2m

    • 110 reps x 16 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 310 reps x 16 kgRIR 1

    Brace before descent, keep full-foot pressure, and finish with hips and knees together.

  2. 2
    Dumbbell Bench Press
    anatomy
    anatomy
    2Exercise
    Dumbbell Bench Press

    Rest 2m

    • 18 reps x 12 kgRIR 3
    • 28 reps x 12 kgRIR 2
    • 38 reps x 12 kgRIR 1

    Set shoulder blades, keep wrists stacked over elbows, and pause briefly on chest-level touch point.

  3. 3
    Dumbbell Row
    anatomy
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    3Exercise

    Dumbbell Row

    Rest 1m 30s

    • 110 reps x 18 kgRIR 3
    • 210 reps x 18 kgRIR 2
    • 310 reps x 18 kgRIR 1

    Drive elbow toward hip, pause at top, and avoid shrugging.

  4. 4
    Dumbbell Romanian Deadlift
    anatomy
    4Exercise

    Dumbbell Romanian Deadlift

    Rest 2m

    • 18 reps x 16 kgRIR 3
    • 28 reps x 16 kgRIR 2
    • 38 reps x 16 kgRIR 1

    Soft knees, hinge through hips, and keep dumbbells close to thighs/shins.

  5. 5
    Reverse Lunge
    anatomy
    anatomy
    5Exercise

    Reverse Lunge

    Rest 1m 30s

    • 110 reps x 10 kgRIR 3
    • 210 reps x 10 kgRIR 2
    • 310 reps x 10 kgRIR 1

    Step back to stable stance width, control front-knee tracking, and push through mid-foot.

  6. 6
    Glute Bridge
    anatomy
    6Exercise

    Glute Bridge

    Rest 1m

    • 115 reps x 0 kgRIR 3
    • 215 reps x 0 kgRIR 2
    • 315 reps x 0 kgRIR 1

    Posteriorly tilt pelvis before lift, avoid lumbar overextension, and keep tension through full lockout.