1Exercise
Dumbbell Squat
Rest 2m
- 18 reps x 10 kg
- 28 reps x 12 kg
- 38 reps x 12 kg
- 48 reps x 14 kg
Brace before each rep, keep knees tracking over toes, and maintain even foot pressure.
Women Workouts
Women workouts built around full-body strength and hypertrophy basics, using progressive overload, near-failure effort targets, and practical load guidance in kilograms for steady week-to-week progress.
Set load units
Workout 1
6 exercises21 sets
Women Full-Body Strength and Muscle Template
Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lats
A balanced full-body template using compound lifts and accessory work to build muscle and strength with realistic loads, repeatable effort targets, and clear progression rules.
- 1
- 2
2ExerciseDumbbell Romanian Deadlift
Rest 2m
- 18 reps x 10 kg
- 28 reps x 12 kg
- 38 reps x 12 kg
- 48 reps x 14 kg
Push hips back, keep lats tight, and stop descent when lumbar position starts to change.
- 3
- 18 reps x 8 kg
- 28 reps x 9 kg
- 38 reps x 9 kg
- 48 reps x 10 kg
Use a stable foot base, keep forearms vertical, and press with a smooth path.
- 4
4ExerciseCable Lat Pulldown
Rest 1m 30s
- 110 reps x 20 kg
- 210 reps x 22.5 kg
- 310 reps x 22.5 kg
Lead with elbows, keep ribs down, and avoid swinging through the torso.
- 5
5ExerciseDumbbell Overhead Press
Rest 1m 30s
- 110 reps x 6 kg
- 210 reps x 7 kg
- 310 reps x 7 kg
Stack wrist over elbow, keep ribs down, and finish with biceps near ears.
- 6
6ExerciseDumbbell Split Squat
Rest 1m 30s
- 110 reps x 8 kg
- 210 reps x 9 kg
- 310 reps x 9 kg
Drop straight down, control balance, and keep front knee tracking in line with toes.