Here, we’re doing a giant set of all three arm exercises. Do your biceps curls, rest 20 seconds, do your triceps extensions, rest 20 seconds, and then do your lateral raises. Rest another 20 seconds, then do that giant set again. If you’re into sprinting, soccer, or rugby, maybe you put more effort into your lower body.
Considerations When Choosing a Split
Starting in Week 2, you’ll do each circuit four times through. Begin with the warmup and finish with five to 10 minutes of stretching and foam rolling. Marco Walker-Ng is the founder and strength coach of Outlift, Bony to Beastly, and Bony to Bombshell. He’s a certified trainer (PTS) and nutrition coach (PN) with a Bachelor’s degree in Health Sciences (BHSc) from the University of Ottawa. He has over 15 years of experience helping people gain muscle and strength, with clients including college, harna fit reviews professional, and Olympic athletes. Shane Duquette is the founder of Outlift, Bony to Beastly, and Bony to Bombshell, each with millions of readers.
These Alternating Set Workouts Will Get You Fit Fast
He’s a certified conditioning coach with over fifteen years of experience helping over 15,000 men and women get stronger, leaner, fitter, and healthier. If you liked this article, you’d love our muscle-building newsletter. We’ll keep you up to date on all the latest muscle-building information for women. When you’re ready, we have an article about how to eat for muscle growth. If I got 80×10 last week, this week I’m trying for 80×11 or 85×10. As a beginner, you should be able to gain strength fairly consistently from week to week.
Day 8: Lower Body & HIIT
It means you can push yourself harder sooner, stimulating more growth in your butt and thighs. If you want to carry your share of a couch, you deadlift it. And if you need to climb up something, that’s a row or a pull-up. If you get strong at these movements, you’ll be strong at everything.
Are Three Days a Week Enough for Muscle-Building?
Did you love this workout challenge or notice your strength improving? Every single one helps us keep creating free fitness content that supports you in your health journey. Get personalized meal plans to help you burn fat and build muscle.
HOW IT WORKS: STRENGTH CIRCUIT
Smart split designs keep you consistent, not sidelined. One of the biggest benefits of workout splits for women is that they help you focus on what you want to achieve. Instead of doing everything in one workout, you break your routine into different days—for example, one day for legs, another for arms, and another for cardio. This means you can put all your energy into one goal at a time, which often leads to better results. The only downside to supersets is that they’re inconvenient. If you train in a crowded gym, it’s hard to hog the bench press and the squat rack.
New programming every three weeks
Combine 3 sessions per week with daily walks or light cardio for a solid beginner fitness routine. Don’t worry about speed or lifting heavy early on—consistency is your priority. Whether you want to put on some muscles, grow strength, or enhance your overall fitness, you can follow this program to achieve your goal.
The Truth About Women Training
- Plus, we’ll make sure you’re on the Bony to Bombshell newsletter, and send you all of our best women’s muscle-building content.
- Unlike the squat, almost everyone performs best with their feet about hip-width and toes forward.
- Follow this plan for 4 weeks and you’ll notice a big difference in your fitness, skill, conditioning and strength.
- Those are even better for your glutes at the cost of being slightly worse for your hamstrings.
- It is recommended that you are comfortable in the weights room with heavy loads, although it can be done at home.
- Biceps curls are for your biceps and/or brachialis muscles (which are right underneath your biceps).
Start with a low weight on the leg press machine and gradually add weight as you gain fitness. Hold your upper body at about a 45-degree angle while you flutter the legs up and down in front of you. You can start with bodyweight lunges, then work your way up to holding dumbbells while you perform the workout. Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you… All you need is three solid workouts a week, along with a sound nutrition program, to see positive changes in your health and fitness. This program uses circuit-style training, where you complete a series of exercises back-to-back with minimal rest.
This may mean that a training split for a man who is at 12% body fat may look different than a training split for a woman who is at 12% body fat. A man at 12% body fat could continue to pursue fat-loss goals, whereas a woman who is at 12% body fat will see negative physiological consequences if she were to pursue continued fat-loss. Give yourself grace and understand that finding the right fit for you and your life may take some time and effort. Just because a certain split is right for your aesthetic goals, doesn’t necessarily mean that it is the right split for your lifestyle or mental health.
Can You Follow These Programs for Weight Loss?
It can enhance muscle endurance, strength, and hypertrophy, contributing to a more toned and defined physique. Do this workout routine for 4 weeks to see good progress. Rest days contribute to improved sleep quality, which is crucial for optimal physical and cognitive function. Additionally, they help maintain a balanced exercise routine by allowing time for reflection and adjustment of fitness goals. Ultimately, the workout split you are most likely to stick to is going to be one that you enjoy.
Core and mobility work
Upper/Lower splits break up your training into upper-body days and lower-body days. This type of training is primarily composed of compound movements like upper body pushing and pulling(both horizontally and vertically), and lower body hinging, squatting, and lunging. This 30-day at-home beginner workout plan is designed to build strength, improve functional fitness and support fat loss through a mix of strength and mobility-focused workouts.