12-WEEK -LADIES GYM TRAINING PROGRAMME

WEEK 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

WORKOUT PUSH W/O 1 PULL W/O 1 LEGS W/O 1 REST PUSH W/O 2 PULL W/O 2 LEGS W/O 2

• Workout Schedule: Push, Pull, Legs, (REST), Push, Pull, Legs, (REST).
• Alternate workout 1 (W/O 1) and workout 2 (W/O 2) each week.
• Sets shown below are working sets.
• Can alternate exercises from week-to-week (dumbbell/barbell/cable/machine).
• RED = SUPERSET.

FROM WEEK 1 - 6 FOLLOW THE WORKOUT BELOW:

PUSH - WORKOUT 1
• 5-minute warm-up (stepper/arm ergometer).
• 5-minute cool-down of your choice & stretch.
• RED = SUPERSET (no rest between these two exercises).

EXERCISE SETS REPS REST (S) NOTE

DO 1 -2 SETS OF 10-15 REPETITIONS WITH A LIGHT
BENCH PRESS 4 8 – 12 90
WEIGHT BEFORE BEGINNING THE WORKING SETS.
CABLE FLY 10-12 CABLE ATTACHMENT CHEST HEIGHT.
3 60
PUSH UP 10-15 THESE CAN BE PERFORMED KNEELING IF NECESSARY.
DUMBBELL SHOULDER PRESS 10-12
4 60
DUMBBELL LATERAL RAISE 10-15

CABLE TRICEPS EXTENSION (STRAIGHT

10-12
BAR)
4 60
BODYWEIGHT DIP (ON BENCH) TO FAILURE
PUSH - WORKOUT 2
• 5-minute warm-up (stepper/arm ergometer).
• 5-minute cool-down of your choice & stretch.
• RED = SUPERSET (no rest between these two exercises).

EXERCISE SETS REPS REST (S) NOTE

DO 1 SET OF 10-15 REPETITIONS WITH A LIGHT WEIGHT
SEATED ARNOLD PRESS 4 10-12 60
BEFORE BEGINNING THE WORKING SETS.
INCLINE DUMBBELL PRESS 10-12
4 60
INCLINE DUMBBELL FLY 10-12

CABLE LATERAL RAISE 4 12-15 60

DIP MACHINE 10-12
3 60
DUMBBELL TRICEPS KICKBACK 12-15

TRICEPS PUSHDOWN (ROPE) 4 12-15

PULL - WORKOUT 1
• 5-minute warm-up (stepper/arm ergometer).
• 5-minute cool-down of your choice & stretch.
• RED = SUPERSET (no rest between these two exercises).

EXERCISE SETS REPS REST (S) NOTE

DO 1-2 SETS OF 10-15 REPETITIONS WITH A LIGHT
PLATE LOADED MACHINE ROW 4 8-12 60
WEIGHT BEFORE BEGINNING THE WORKING SETS.
V-BAR LAT PULLDOWN 10-12
3 60
DUMBBELL BENT OVER ROW 10

CAN BE PERFORMED USING A PREACHER CURL

PREACHER CURL EZ BAR 4 10 60
MACHINE
DUMBBELL SEATED HAMMER CURL 10-12
4 60
BENT OVER DUMBBELL FLY 15

STRAIGHT ARM LAT PULLDOWN 4 10-12 60

PULL - WORKOUT 2
• 5-minute warm-up (stepper/arm ergometer).
• 5-minute cool-down of your choice & stretch.
• RED = SUPERSET (no rest between these two exercises).

EXERCISE SETS REPS REST (S) NOTE

DO 1-2 SETS OF 10-15 REPETITIONS WITH A LIGHT
LAT PULLDOWN 4 8-12 60
WEIGHT BEFORE BEGINNING THE WORKING SETS.
SEATED CABLE ROW 4 10-12 60
STRAIGHT ARM PULLDOWN (ROPE) 10-15
3 60
BENT OVER CABLE ROW (STRAIGHT BAR) 10-12

EZ BAR BICEPS CURL 8-10

4 60
STANDING DUMBBELL HAMMER CURL 10-12

REAL DELT FLY MACHINE 4 12-15 60

LEGS - WORKOUT 1
• 5-minute warm-up (cycle/step).
• 5-minute cool-down (cycle/step) & stretch.
• RED = SUPERSET (no rest between these two exercises).

EXERCISE SETS REPS REST (S) NOTE

DO 1-2 SETS OF 10-15 REPETITIONS WITH A LIGHT
GOBLET BOX SQUAT 8-12
WEIGHT BEFORE BEGINNING THE WORKING SETS.
4 60
BARBELL HIP THRUST 10-15

BULGARIAN SPLIT SQUAT 3 10-15 60

LYING LEG CURL 10-12
4 60
DUMBBELL STRAIGHT LEG DEADLIFT 12-15

ONE DROP SET (WITH HALF THE WEIGHT) TO FAILURE

SEATED CALF RAISE 3 15 60
AFTER EACH WORKING SET.
DUMBBELL WALKING LUNGES 3 10-15 60
LEGS - WORKOUT 2
• 5-minute warm-up (cycle/step).
• 5-minute cool-down (cycle/step) & stretch.
• RED = SUPERSET (no rest between these two exercises).

EXERCISE SETS REPS REST (S) NOTE

DO 1-2 SETS OF 10-15 REPETITIONS WITH A LIGHT
SQUAT 4 10 60
WEIGHT BEFORE BEGINNING THE WORKING SETS.
LEG PRESS 10-12
4 60
DUMBBELL WALKING LUNGE 10-15

LEG EXTENSION 3 10-12 60

HIP ABDUCTION MACHINE 12-15
3 60
BODY WEIGHT GLUTE BRIDGE 12-15

SEATED LEG CURL 3 12-15 60

ONE DROP SET TO FAILURE AFTER THE LAST WORKING
STANDING CALF RAISE 4 15-20
SET.

FROM WEEK 7 - 12 FOLLOW THE WORKOUT BELOW:

PUSH - WORKOUT 1
• 5-minute warm-up (stepper/arm ergometer).
• 5-minute cool-down of your choice & stretch.
• RED = SUPERSET (no rest between these two exercises).

EXERCISE SETS REPS REST (S) NOTE

DO 1 -2 SETS OF 10-15 REPETITIONS WITH A LIGHT
BENCH PRESS 4 8-12 60
WEIGHT BEFORE BEGINNING THE WORKING SETS.
ARNOLD PRESS 10-12
3 60
4-WAY LATERAL RAISE 10

FLY MACHINE / PEC DECK 10-12

3 60 THESE CAN BE PERFORMED KNEELING AND/OR AT AN
CLOSE GRIP PUSH UP TO FAILURE
INCLINE.
SKULL-CRUSHERS 10-12
4 60
EZ CLOSE GRIP BENCH PRESS 12-15
ONE DROP SET FOR 10 REPETITIONS AFTER EACH
ONE-ARM CABLE LATERAL RAISE 3 12-15 60
WORKING SET.
PUSH - WORKOUT 2
• 5-minute warm-up (stepper/arm ergometer).
• 5-minute cool-down of your choice & stretch.
• RED = SUPERSET (no rest between these two exercises).

EXERCISE SETS REPS REST (S) NOTE

DO 1 -2 SETS OF 10-15 REPETITIONS WITH A LIGHT
MILITARY PRESS 4 8-12 60
WEIGHT BEFORE BEGINNING THE WORKING SETS.
HEX PRESS 10-12
4 60
DUMBBELL FLY 10-12
DO 1 DROP SET FOR 10 REPETITIONS AFTER EACH
SHOULDER PRESS MACHINE 4 10-12 60
WORKING SET.
DUMBBELL TRICEPS EXTENSION 10-12
4 60
DIPS ON BENCH TO FAILURE

TRICEPS PUSH DOWN 3 12-15 60

PULL - WORKOUT 1
• 5-minute warm-up (stepper/arm ergometer).
• 5-minute cool-down of your choice & stretch.
• RED = SUPERSET (no rest between these two exercises).

EXERCISE SETS REPS REST (S) NOTE

DO 1 -2 SETS OF 10-15 REPETITIONS WITH A LIGHT
WIDE GRIP LAT PULL DOWN 8-12
4 60 WEIGHT BEFORE BEGINNING THE WORKING SETS.
SEATED BENT OVER FLY 15
DO 1 DROP SET FOR 10 REPETITIONS AFTER EACH
ROW MACHINE 3 10-15 60
WORKING SET.
INCLINE DUMBBELL BICEPS CURL 10-12
3 60
SEATED DUMBBELL HAMMER CURL 10-12
CABLE BICEPS CURL (ROPE) 3 12-15
FACE PULL 3 15-20 DO 1 DROP SET TO FAILURE AFTER EACH WORKING SET.
PULL - WORKOUT 2
• 5-minute warm-up (stepper/arm ergometer).
• 5-minute cool-down of your choice & stretch.
• RED = SUPERSET (no rest between these two exercises).

EXERCISE SETS REPS REST (S) NOTE

CHIN-UP 4 10-15 60 THESE CAN BE PERFORMED ASSISTED IF NECESSARY.
BENT OVER BARBELL ROW 4 10-12 60
DO 1 DROP SET FOR 10 REPETITIONS AFTER EACH
CABLE BICEPS CURL (STRAIGHT BAR) 4 10-12 60
WORKING SET.
V-BAR PULLDOWN 10-12
4 60
ONE ARM ROW 10

REAR DELT FLY MACHINE 4 12-15

HYPEREXTENSION 3 10-15

LEGS - WORKOUT 1
• 5-minute warm-up (cycle/step).
• 5-minute cool-down (cycle/step) & stretch.
• RED = SUPERSET (no rest between these exercises).

EXERCISE SETS REPS REST (S) NOTE

DO 1 -2 SETS OF 10-15 REPETITIONS WITH A LIGHT
GOBLET BOX SQUAT 10-12
WEIGHT BEFORE BEGINNING THE WORKING SETS.

GLUTE BRIDGE 4 10-15 60 ADD WEIGHT IF NECESSARY

DUMBBELL STEP UP 10

DO ONE DROP SET WITH HALF THE WEIGHT/STACK TO

SEATED CALF RAISE 3 15-20 60
FAILURE AFTER EACH WORKING SET.

SEATED CALVES 10

LYING LEG CURL 4 10-12 60

DUMBBELL WALKING LUNGE 10 10 REPS EACH SIDE

DO ONE DROP SET TO FAILURE AFTER EACH WORKING

HIP ABDUCTION MACHINE 3 12-15 60
SET.
LEGS - WORKOUT 2
• 5-minute warm-up (cycle/step).
• 5-minute cool-down (cycle/step) & stretch.
• RED = SUPERSET (no rest between these two exercises).

EXERCISE SETS REPS REST (S) NOTE

DO 1 -2 SETS OF 10-15 REPETITIONS WITH A LIGHT
LEG PRESST 10-12
WEIGHT BEFORE BEGINNING THE WORKING SETS.
4 60
WALKING DUMBBELL LUNGE 10-12 10-12 EACH SIDE.

LEG EXTENSION 10-12

3 60
BULGARIAN SPLIT SQUAT 10 10 REPS EACH SIDE.

LYING LEG CURL 10-12

3 60
DUMBBELL STRAIGHT LEG DEADLIFT 12-15
CABLE GLUTE KICKBACK 3 12-15 60
CALF RAISE ON LEG PRESS MACHINE PERFORM ONE DROP SET TO FAILURE AFTER THE LAST
4 15-20
(CALF PRESS) WORKING SET.
12-WEEK -LADIES HOME TRAINING PROGRAMME
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
A B FT 1 C FT 2 REST REST

• Sets shown below are working sets (can add warm up sets as necessary).
• 5-minute cool-down & stretch after training sessions.
• Perform 2-3 high intensity training sessions per week (see below).

NB: RED = SUPERSET

SESSION A: UPPER LEGS, CALVES & ABS

EXERCISE SETS REPS REST (SECONDS)
UPPER LEGS
BURPEE 3 45 SECONDS 60
PRISONER SQUAT 4 15 – 20 90
ALTERNATING LUNGES TO THE FRONT (EACH
SIDE)
3 12 – 15 60
ALTERNATING LUNGES TO THE SIDE (EACH
SIDE)
BANDED GLUTE BRIDGE 3 10 – 15 60
STRAIGHT LEG DEADLIFT BANDED/DUMBBELL 3 10 – 12 60
STATIC WALL SQUATS (90 DEGREE) 3 TO FAILURE 60
CALVES
SINGLE LEG STANDING CALF RAISE (ON STEP) 3 20 – 30 60
ABS
MOUNTAIN CLIMBERS 20 EACH SIDE
3 60
HEEL TOUCHES 20 EACH SIDE
SESSION B: CHEST, SHOULDERS & TRICEPS
EXERCISE SETS REPS REST (SECONDS)
CHEST
KNEELING CLOSE GRIP PUSH UP 4 10 – 15 90
ONE ARM LOW CABLE CROSSOVER (RESISTANCE
3 15 – 20 60
BAND)
DUMBBELL CHEST-PRESS FROM FLOOR 10 – 12
3 60
DUMBBELL FLY FROM FLOOR 10 – 12
SHOULDERS
ARNOLD PRESS 4 12 – 15 60
BANDED LATERAL RAISE 12 – 15
3 60
BENT OVER REAR DELT FLY 12 – 15
TRICEPS
LYING DUMBBELL EXTENSION FROM FLOOR 4 10 – 12 60
DIPS (ON CHAIR/STEP) 10-15
3 60
BANDED TRICEPS KICKBACK 12-15

SESSION FT 1: FUNCTIONAL TRAINING 1

45 SECONDS ON, 15 SECONDS OFF. REPEAT EACH STATION FOUR TIMES:

STATION 1:
• Squat jumps.
• Toe taps on step.
• Hip thrust.
• Jumping jacks.

STATION 2:
• Push up with shoulder tap (can be performed kneeling).
• Plank row – with dumbbell.
• Walking plank.

STATION 3:
• Bicycle crunch.
• High knees (X6) then butt kicks (X6).
• Step ups.
SESSION C: BACK, BICEPS & ABS
EXERCISE SETS REPS REST (SECONDS)
BACK
ASSISTED CHIN-UPS (BODYWEIGHT – WITH 3 TO FAILURE 90
RESISTANCE BAND)
REVERSE SNOW ANGELS 4 10 – 15 60
BENT OVER DUMBBELL ROW 10 – 12
4 60
STRAIGHT ARM PULLDOWN - BANDED 10 – 15
BICEPS
DUMBBELL BICEP CURLS 10 – 12
4 60
BANDED BICEPS CURL TO FAILURE
HAMMER CURLS 3 10 – 12 60
ABS
LEG RAISES 15
3 60
REVERSE CRUNCH 15 - 20

SESSION FT 2: FUNCTIONAL TRAINING 2

WARM-UP:
3 ROUNDS COMPLETE THE FOLLOWING MOVEMENTS – 45 SECONDS ON 15 SECONDS OFF.
• Jumping jacks.
• High knees.
• Squat jump.
• Step toe taps.

CONDITIONING:
3 ROUNDS – COMPLETE ALL EXERCISES WITH MINIMAL REST IN-BETWEEN.
• Round 1: 60 seconds.
• Round 2: 45 seconds.
• Round 3: 30 seconds.
• Banded walking side squat (use resistance band).
• Up and down plank.
• Jump lunges.
• Burpees.
• Step up to overhead press (dumbbell).
• Triceps dip with toe touch.
• Bicycle crunch

COOL DOWN:
TWO ROUNDS - 45 SECONDS ON, 15 SECONDS OFF.
• Stability ball pass-overs.
• Stability ball mountain climber.
• Hight plank with T twist.

HIGH INTENSITY TRAINING (HIT):

(JUMP/SKIP ROPE; TREADMILL; SPRINTS; CYCLE ETC.)
HIT (8-WEEK PROGRESSION)

WEEK 1 AND WEEK 2

15 SECONDS HIGH INTENSITY EXERCISE (MAXIMUM EFFORT E.G., SPRINTS)
60 SECONDS LOW INTENSITY EXERCISE (ACTIVE RECOVER – I.E., SLOW WALKING)
REPEAT ANOTHER 10 TIMES WITH ANOTHER 15 SECOND HIGH INTENSITY SESSION
WEEK 3 AND WEEK 4
30 SECONDS HIGH INTENSITY EXERCISE
60 SECONDS LOW INTENSITY EXERCISE
REPEAT ANOTHER 10 TIMES WITH ANOTHER 30 SECOND HIGH INTENSITY SESSION
WEEK 5 AND WEEK 6
30 SECONDS HIGH INTENSITY EXERCISE
30 SECONDS LOW INTENSITY EXERCISE
REPEAT ANOTHER 11 TIMES WITH ANOTHER 30 SECOND HIGH INTENSITY SESSION
WEEK 7 AND WEEK 8
30 SECONDS HIGH INTENSITY EXERCISE
15-30 SECONDS LOW INTENSITY EXERCISE
REPEAT ANOTHER 20 TIMES WITH ANOTHER 30 SECOND HIGH INTENSITY SESSION