12‑Week Strong & Sculpted for Women
A beginner‑friendly 12‑week gym program to build strength, shape lean muscle, and create a more defined, athletic body.
- Length
- 12 weeks
- Days a week
- 5
- Session length
- 30 to 48 min
- Equipment
- Bench, Dumbbell, Barbell
- Exercises
- 29 across 5 workout days
- In the app
- Free routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
12‑Week Strength & Muscle Plan
Day 1 — Legs & Glutes 6 exercises
-
Barbell Full Squat4 × 12 reps3 to 4 sets, 6 to 12 reps each. -
Dumbbell Lunge3 × 15 reps2 to 3 sets, 12 to 15 reps each. -
Dumbbell Step-Up3 × 15 reps2 to 3 sets, 12 to 15 reps each. -
Barbell Hip Thrust3 × 12 reps6 to 12 reps each set. -
One-Leg Kickback (with Bench Support)3 × 15 reps2 to 3 sets of 12 to 15 reps. -
Stationary Bike15 min15 minutes.
Day 2 — Back & Arms 9 exercises
-
Cable Wide-Grip Lat Pulldown4 × 12 reps3 to 4 sets of 6 to 12 reps. -
Dumbbell Bent-Over Row3 × 15 reps2 to 3 sets of 12 to 15 reps. -
Cable Seated Row3 × 15 reps2 to 3 sets of 12 to 15 reps. -
Cable Seated Row3 × 15 reps2 to 3 sets of 12 to 15 reps.
-
Dumbbell Biceps Curl3 × 12 reps -
Dumbbell Seated Triceps Extension3 × 12 reps -
Cable Curl3 × 15 reps -
Cable Pushdown3 × 15 reps -
Treadmill Running30 min30 minutes.
Day 3 — Legs & Glutes 6 exercises
-
Kettlebell Goblet Squat4 × 12 reps3 to 4 sets, 6 to 12 reps each. -
Barbell Romanian Deadlift3 × 15 reps2 to 3 sets, 12 to 15 reps each. -
Dumbbell Stiff-Leg Deadlift3 × 15 reps2 to 3 sets, 12 to 15 reps each. -
Smith Machine Front Squat3 × 12 reps6 to 12 reps each set. -
Straight Leg Kickback (kneeling)3 × 15 reps -
Treadmill Running30 min30 minutes at a 10–15% incline.
Day 4 — Chest & Shoulders 6 exercises
-
Dumbbell Bench Press4 × 12 reps3 to 4 sets of 6 to 12 reps. -
Dumbbell Incline Bench Press3 × 15 reps2 to 3 sets of 12 to 15 reps. -
Lever Seated Fly3 × 15 reps2 to 3 sets of 12 to 15 reps. -
Dumbbell Seated Shoulder Press4 × 12 reps3 to 4 sets, 6 to 12 reps each. -
Dumbbell Lateral Raise3 × 15 reps2 to 3 sets, 12 to 15 reps each. -
Stationary Bike15 min15 minutes.
Day 5 — Legs & Arms 6 exercises
-
Barbell Deadlift4 × 12 reps3 to 4 sets of 6 to 12 reps. -
Barbell Good Morning3 × 15 repsDo 2–3 sets of 12–15 reps. -
Lever Leg Extension3 × 15 reps2 to 3 sets of 12 to 15 reps. -
Dumbbell Incline Biceps Curl3 × 12 reps -
Barbell Lying Triceps Extension3 × 12 repsYou can also perform it on an incline bench. -
Treadmill Running30 min30 minutes.
