{"id":13663,"date":"2023-02-03T10:31:51","date_gmt":"2023-02-03T10:31:51","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=13663"},"modified":"2024-12-03T18:43:30","modified_gmt":"2024-12-03T18:43:30","slug":"3-month-gym-workout-plan-for-women-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/3-month-gym-workout-plan-for-women-with-pdf","title":{"rendered":"The Perfect 3-Month Gym Workout Plan for Women (Free PDF)"},"content":{"rendered":"\n<p>If you&#8217;re looking for a comprehensive, well-designed, and easy-to-follow weight training program for women to build a strong and toned body, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>In this article, I&#8217;ll share a complete 3-month gym workout plan for those females who want to unleash their inner strength and improve their shape.<\/p>\n\n\n\n<p>This program will help you get stronger, fitter, and healthier and progress your fitness to the next level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>Program Features<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Exercise Type<\/td><td>Weight Training<\/td><\/tr><tr><td>Split Type<\/td><td>Mix Body Part and Upper Lower<\/td><\/tr><tr><td>Sessions\/week<\/td><td>3 to 6<\/td><\/tr><tr><td>Duration\/session<\/td><td>45-60 minutes<\/td><\/tr><tr><td>Program Duration<\/td><td>3 Months<\/td><\/tr><tr><td>Primary Goal<\/td><td>Build Strong &amp; Toned Body<\/td><\/tr><tr><td>Additional Goal<\/td><td>Improve Balance &amp; Flexibility<\/td><\/tr><tr><td>Target Gender<\/td><td>Female<\/td><\/tr><tr><td>Suitable Age Group<\/td><td>16-35 Years<\/td><\/tr><tr><td>Experience Require<\/td><td>Beginner<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>This is a beginner-level women&#8217;s workout plan. It involves training three times weekly in the first month, four in the second, and five in the third.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Month 1 &#8211; Combined Body Part Split (3x week)<\/li>\n\n\n\n<li>Month 2 &#8211; Upper Lower Split (4-5x week)<\/li>\n\n\n\n<li>Month 3 &#8211; Hybrid Workout Split (6x week)<\/li>\n<\/ul>\n\n\n\n<p>It focuses on training all body parts equally with a special focus on the legs, core, and glutes.<\/p>\n\n\n\n<p>The combination of moderate and higher rep ranges in this program will help you strengthen your muscles, improve your endurance, and help you achieve the best shape.<\/p>\n\n\n\n<p>This routine also involves some cardio, flexibility, and <a href=\"https:\/\/thefitnessphantom.com\/tag\/mobility-exercises\" target=\"_blank\" data-type=\"post_tag\" data-id=\"454\" rel=\"noreferrer noopener\">balance exercises<\/a> that will help you enhance your functional fitness as well.<\/p>\n\n\n\n<p>So, whether you&#8217;re in your teenage, twenties, or thirties, follow this training plan for a few months to empower your fitness journey.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>The Complete Beginner&#8217;s 3-Month Gym Workout Plan for Women<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Womens-3-Month-Workout-Plan.jpg\" alt=\"Women&#039;s 3 Month Workout Plan Summary\" class=\"wp-image-13679\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Womens-3-Month-Workout-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Womens-3-Month-Workout-Plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Womens-3-Month-Workout-Plan-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Womens-3-Month-Workout-Plan-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Old Routine Summary<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:uppercase\">Month 1 &#8211; Combined Body Part Split<\/h3>\n\n\n\n<p>You&#8217;ll train three days a week three to four muscle groups every day in the first month of this program.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday: <\/strong>Quad, Chest, and Biceps<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Shoulder, Triceps, and Glutes<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Back, Hamstrings, and Core<\/li>\n\n\n\n<li>Repeat for four weeks, then take two days off and start the second month of training.<\/li>\n<\/ul>\n\n\n\n<p>With this split, you can target your entire body within three sessions while getting enough time for the recovery of your muscles.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>1st Monday &#8211; Quad, Chest, and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercises<\/th><th>Reps\/Time<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#2_Dumbbell_Sumo_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Sumo Squat<\/a><\/td><td>10-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Machine Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/CIykDiF4sfg\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/CIykDiF4sfg\" rel=\"noreferrer noopener\">Seated Chest Press<\/a><\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Alternating Biceps Curl<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>1st <\/strong>Wednesday &#8211; Shoulder, Triceps, &amp; Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercises<\/th><th>Reps\/Time<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/overhead-press#4_Shoulder_Machine_Overhead_Press\" target=\"_blank\" data-type=\"post\" data-id=\"2142\" rel=\"noreferrer noopener\">Overhead Machine Press<\/a><\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/YNzdub9pu-g\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=YNzdub9pu-g&amp;pp=ygUfU2luZ2xlLWFybSBDYWJsZSBMYXRlcmFsIFJhaXNlcw%3D%3D\" rel=\"noreferrer noopener\">Single-arm Cable Lateral Raises<\/a><\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Bar Pushdown<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout#7_Cable_Pull_Through\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout#7_Cable_Pull_Through\" rel=\"noreferrer noopener\">Cable Pull Through<\/a><\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-glute-exercises#2_Dumbbell_Hip_Thrust\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-glute-exercises#2_Dumbbell_Hip_Thrust\">Dumbbell Hip Thrust<\/a><\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>1st <\/strong>Friday &#8211; Back, Hamstrings, &amp; Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercises<\/th><th>Reps\/Time<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown<\/td><td>10-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>10-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Hamstring Leg Curl<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lower Back Extension<\/td><td>12-15<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#1_Kneeling_Cable_Crunches\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#1_Kneeling_Cable_Crunches\" rel=\"noreferrer noopener\">Cable Crunches<\/a><\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#15_Low-Pulley_Cable_Side_Bend\" target=\"_blank\" rel=\"noreferrer noopener\">Low-Pulley Cable Side Bend<\/a><\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>2nd Monday &#8211; Quad, Chest, and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercises<\/th><th>Reps\/Time<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Hack Squat<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm Cable Chest Press<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Kneeling Push-ups<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Concentration Curl<\/td><td>10\/arm<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>2nd <\/strong>Wednesday &#8211; Shoulder, Triceps, &amp; Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercises<\/th><th>Reps\/Time<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Alternating Front Raises<\/td><td>8\/arm<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/YNzdub9pu-g\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=YNzdub9pu-g&amp;pp=ygUfU2luZ2xlLWFybSBDYWJsZSBMYXRlcmFsIFJhaXNlcw%3D%3D\" target=\"_blank\" rel=\"noreferrer noopener\">1-arm Cable Lateral Raises<\/a><\/td><td>10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>1-arm Overhead Triceps Extension<\/td><td>10\/arm<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Resistance Band Fire Hydrant<\/td><td>10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Dumbbell Glute Bridge<\/td><td>12-15<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>2nd <\/strong>Friday &#8211; Back, Hamstrings, &amp; Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercises<\/th><th>Reps\/Time<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Single-arm High Cable Row<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm Low Cable Row<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Chest Supported DB Row<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>15-20<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td>Cable Crunches<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>3rd Monday &#8211; Quad, Chest, and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercises<\/th><th>Reps\/Time<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Sumo Squat<\/td><td>10-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Machine Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Chest Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Alternating Biceps Curl<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong><strong>3rd <\/strong><\/strong>Wednesday &#8211; Shoulder, Triceps, &amp; Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercises<\/th><th>Reps\/Time<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Overhead Machine Press<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm Cable Lateral Raises<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Bar Pushdown<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Hip Thrust<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong><strong>3rd <\/strong><\/strong>Friday &#8211; Back, Hamstrings, &amp; Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercises<\/th><th>Reps\/Time<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown<\/td><td>10-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>10-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Hamstring Leg Curl<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lower Back Extension<\/td><td>12-15<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Cable Crunches<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Low-Pulley Cable Side Bend<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>4th Monday &#8211; Quad, Chest, and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercises<\/th><th>Reps\/Time<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Hack Squat<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm Cable Chest Press<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Kneeling Push-ups<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Concentration Curl<\/td><td>10\/arm<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong><strong>4th <\/strong><\/strong>Wednesday &#8211; Shoulder, Triceps, &amp; Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercises<\/th><th>Reps\/Time<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Alternating Front Raises<\/td><td>8\/arm<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>1-arm Cable Lateral Raises<\/td><td>10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>1-arm Overhead Triceps Extension<\/td><td>10\/arm<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Resistance Band Fire Hydrant<\/td><td>10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Dumbbell Glute Bridge<\/td><td>12-15<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong><strong>4th <\/strong><\/strong>Friday &#8211; Back, Hamstrings, &amp; Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercises<\/th><th>Reps\/Time<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Single-arm High Cable Row<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm Low Cable Row<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Chest Supported DB Row<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>15-20<\/td><td>4<\/td><td>2-min<\/td><\/tr><tr><td>Cable Crunches<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>Month 2 &#8211; Upper Lower Split<\/strong><\/h3>\n\n\n\n<p>The second month is based on the upper-lower split which involves performing upper and lower body exercises on alternate days.<\/p>\n\n\n\n<p>It will have four sessions per week, allowing it to hit every muscle group efficiently throughout the week.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday: <\/strong>Upper Body A<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Lower Body A<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Upper Body B<\/li>\n\n\n\n<li><strong>Friday<\/strong>: Lower Body B<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Cardio<\/li>\n\n\n\n<li>After completing this split for four weeks, rest for two days, then get into the last month.<\/li>\n<\/ul>\n\n\n\n<p>I&#8217;ve included an additional day dedicated to aerobic exercises. It is optional but I recommend doing it as it will help improve your cardiovascular fitness.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>1st Monday &#8211; Upper Body A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated DB Lateral Raises<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Straight Bar Pressdown<\/td><td>10-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Bar Dips (Assisted or Self)<\/td><td>6-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Crunches<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>1st Tuesday &#8211; Lower Body A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#3_Goblet_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#3_Goblet_Squat\" rel=\"noreferrer noopener\">Goblet Squat<\/a> (warm-up)<\/td><td>12-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>DB Hip Thrust<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Low Back Extension<\/td><td>10-15<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>1st Thursday &#8211; Upper Body B<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Chin-ups (Assisted or Self)<\/td><td>6-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Low Cable Pulley Side Bends<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>1st Friday &#8211; Lower Body B<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pop Squat (warm-up)<\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Lunges<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Hack Squat<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Frog Pump<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Forearm Plank<\/td><td>1-min<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>1st Saturday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<p>Perform exercises at your desired pace.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>10-15 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Bicycling<\/td><td>5-10 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5-10 minutes<\/td><td>3-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" data-type=\"post\" data-id=\"736\" rel=\"noreferrer noopener\">Abs Workout<\/a><\/td><td>10-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>2nd Monday &#8211; Upper Body A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Single-arm Cable Chest Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm Cable Side Raises<\/td><td>10\/arm<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>1-arm Overhead Triceps Extension<\/td><td>10\/arm<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Crunches<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>10-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>2nd Tuesday &#8211; Lower Body A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>DB Lateral Squat (warm-up)<\/td><td>10\/side<\/td><td>2<\/td><td>1-min<\/td><\/tr><tr><td>Reverse Hack Squat<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/variations-of-resistance-band-deadlift#4_Stiff_Leg_Deadlift\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/variations-of-resistance-band-deadlift#4_Stiff_Leg_Deadlift\" rel=\"noreferrer noopener\">Resistance Band Stiff Leg Deadlift<\/a><\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>DB Hip Thrust<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Step-up<\/td><td>10\/leg<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Low Back Extension<\/td><td>10-15<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>2nd Thursday &#8211; Upper Body B<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Single-arm High Cable Row<\/td><td>10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-lat-exercises#5_Split_Stance_Low_Cable_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/cable-machine-lat-exercises#5_Split_Stance_Low_Cable_Row\" rel=\"noreferrer noopener\">Single-arm Low Cable Row<\/a><\/td><td>10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/1dpy78C3jKk\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/1dpy78C3jKk\" rel=\"noreferrer noopener\">Superman Raises w\/ Pull<\/a><\/td><td>8-10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Alternating Hammer Curl<\/td><td>6\/side<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Low Cable Pulley Side Bends<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>High-to-Low Cable Chop<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>2nd Friday &#8211; Lower Body B<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>BW Reverse Lunges (warm-up)<\/td><td>10\/leg<\/td><td>2<\/td><td>1-min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Machine Hip Adduction<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Seated Machine Hip Abduction<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>2nd Saturday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<p>Perform exercises at your desired pace.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>10-15 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Bicycling<\/td><td>5-10 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5-10 minutes<\/td><td>3-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs#15-Minute_Bodyweight_Tri_Set_Workout_for_Core\" target=\"_blank\" rel=\"noreferrer noopener\">Tri Set Ab Workout<\/a><\/td><td>15-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>3rd Monday &#8211; Upper Body A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated DB Lateral Raises<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Straight Bar Pressdown<\/td><td>10-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Bar Dips (Assisted or Self)<\/td><td>6-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Crunches<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>3rd <\/strong>Tuesday &#8211; Lower Body A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Goblet Squat (warm-up)<\/td><td>12-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>DB Hip Thrust<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Low Back Extension<\/td><td>10-15<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>3rd <\/strong>Thursday &#8211; Upper Body B<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Chin-ups (Assisted or Self)<\/td><td>6-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Low Cable Pulley Side Bends<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>3rd <\/strong>Friday &#8211; Lower Body B<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pop Squat (warm-up)<\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Dumbbell Lunges<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Hack Squat<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Frog Pump<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Forearm Plank<\/td><td>1-min<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>3rd <\/strong>Saturday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<p>Perform exercises at your desired pace.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>10-15 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Bicycling<\/td><td>5-10 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5-10 minutes<\/td><td>3-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" data-type=\"post\" data-id=\"736\" rel=\"noreferrer noopener\">Abs Workout<\/a><\/td><td>10-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>4th Monday &#8211; Upper Body A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Single-arm Cable Chest Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm Cable Side Raises<\/td><td>10\/arm<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>1-arm Overhead Triceps Extension<\/td><td>10\/arm<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Crunches<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>10-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>4th <\/strong>Tuesday &#8211; Lower Body A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>DB Lateral Squat (warm-up)<\/td><td>10\/side<\/td><td>2<\/td><td>1-min<\/td><\/tr><tr><td>Reverse Hack Squat<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Banded Stiff Leg Deadlift<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>DB Hip Thrust<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Step-up<\/td><td>10\/leg<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Low Back Extension<\/td><td>10-15<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>4th <\/strong>Thursday &#8211; Upper Body B<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Single-arm High Cable Row<\/td><td>10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Single-arm Low Cable Row<\/td><td>10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Superman Raises w\/ Pull<\/td><td>8-10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Alternating Hammer Curl<\/td><td>6\/side<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Low Cable Pulley Side Bends<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>High-to-Low Cable Chop<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>4th <\/strong>Friday &#8211; Lower Body B<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>BW Reverse Lunges (warm-up)<\/td><td>10\/leg<\/td><td>2<\/td><td>1-min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Machine Hip Adduction<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Seated Machine Hip Abduction<\/td><td>15-20<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>4th <\/strong>Saturday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<p>Perform exercises at your desired pace.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>10-15 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Bicycling<\/td><td>5-10 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5-10 minutes<\/td><td>3-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs#15-Minute_Bodyweight_Tri_Set_Workout_for_Core\" target=\"_blank\" rel=\"noreferrer noopener\">Tri Set Ab Workout<\/a><\/td><td>15-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>Month 3 &#8211; Hybrid Workout Split<\/strong><\/h3>\n\n\n\n<p>You&#8217;ll train six times weekly in the final month of this program. This month focuses on strength, mobility, and cardio, all the important aspects of a fit body.<\/p>\n\n\n\n<p><strong>Third Month&#8217;s Weekly Split:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Weight Training<\/li>\n\n\n\n<li>Tuesday &#8211; Cardio Training<\/li>\n\n\n\n<li>Wednesday &#8211; Weight Training<\/li>\n\n\n\n<li>Thursday &#8211; Mobility Training<\/li>\n\n\n\n<li>Friday &#8211; Weight Training<\/li>\n\n\n\n<li>Saturday &#8211; Cardio Training<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>1st Monday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lateral Raises<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Bar Dips (Assisted\/Self)<\/td><td>6-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Chin-ups (Assisted\/Self)<\/td><td>6-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Crunches<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>1st Tuesday &#8211; Cardio Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Treadmill Walk<\/td><td>15-20 minutes<\/td><td>3-4 mins<\/td><\/tr><tr><td>Stationary Bicycling<\/td><td>5-10 minutes<\/td><td>2-3 mins<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>5-10 minutes<\/td><td>3-4 mins<\/td><\/tr><tr><td>Battle Rope<\/td><td>15-30 sec x 5<\/td><td>2-3 mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>1st Wednesday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Hack Squat<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Hip Thrust<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Machine Hip Abduction<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>1st Thursday &#8211; Mobility Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Bird Dog Plank<\/td><td>5 reps with 5 seconds hold\/side<\/td><td>3<\/td><\/tr><tr><td>Donkey Kick<\/td><td>6-8 kicks per side<\/td><td>3<\/td><\/tr><tr><td>90-90 Hip Stretch<\/td><td>10-second hold per side<\/td><td>3<\/td><\/tr><tr><td>Butterfly Stretch<\/td><td>15-20 seconds hold<\/td><td>3<\/td><\/tr><tr><td>Inchworm<\/td><td>10 reps (Front + Reverse)<\/td><td>3<\/td><\/tr><tr><td>Supported Bulgarian Squat<\/td><td>6-8 reps per leg<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>1st Friday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Swings<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Push Press<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm High Cable Row<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Single-arm Cable Chest Press<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Low-to-High Cable Side Bends<\/td><td>10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>1st Saturday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>5-minute<\/td><td>2-min<\/td><\/tr><tr><td>Bodyweight Cardio<\/td><td>20-minute<\/td><td>3-min<\/td><\/tr><tr><td>Stationary Bicycling<\/td><td>5-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>20-minute Bodyweight cardio:<\/strong><\/p>\n\n\n\n<p>Perform each exercise for 15 seconds at your selected pace, followed by 30 seconds of rest.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Mountain Climber<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>High Knees<\/li>\n\n\n\n<li>Shoulder Taps<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Do as many rounds as possible in 20 minutes.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>2nd Monday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm Lateral Raises<\/td><td>10\/side<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Reverse Cable Crunches<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>2nd<\/strong> <strong>Tuesday &#8211; Cardio Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Treadmill Walk<\/td><td>15-20 minutes<\/td><td>3-4 mins<\/td><\/tr><tr><td>Stationary Bicycling<\/td><td>5-10 minutes<\/td><td>2-3 mins<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>5-10 minutes<\/td><td>3-4 mins<\/td><\/tr><tr><td>Battle Rope<\/td><td>15-30 sec x 5<\/td><td>2-3 mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>2nd<\/strong> <strong>Wednesday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Machine Leg Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Chest Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Rear Delt Machine Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>2nd<\/strong> <strong>Thursday &#8211; Mobility Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-lower-back-workout#4_Downward-Facing_Dog\" target=\"_blank\" rel=\"noreferrer noopener\">Downward Facing Dog<\/a><\/td><td>10-second hold<\/td><td>3<\/td><\/tr><tr><td>Forward Bend<\/td><td>10-second hold<\/td><td>3<\/td><\/tr><tr><td>Seated Forward Bend<\/td><td>10-second hold<\/td><td>3<\/td><\/tr><tr><td>Upward Salute<\/td><td>15-second hold<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=a9jD6dFD6hc\" target=\"_blank\" rel=\"noreferrer noopener\">Tree Pose<\/a><\/td><td>10-second\/side<\/td><td>3<\/td><\/tr><tr><td>Triangle Pose<\/td><td>10-second\/side<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>2nd<\/strong> <strong>Friday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Swings<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Overhead Dumbbell Squat<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Split Stance Low Cable Row<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Kneeling Cable Crunches<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Low-to-High Cable Side Bends<\/td><td>10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>2nd<\/strong> <strong>Saturday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>5-minute<\/td><td>2-min<\/td><\/tr><tr><td>Bodyweight Cardio<\/td><td>20-minute<\/td><td>3-min<\/td><\/tr><tr><td>Stationary Bicycling<\/td><td>5-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>20-minute Bodyweight cardio:<\/strong><\/p>\n\n\n\n<p>Perform each exercise for 15 seconds at your selected pace, followed by 30 seconds of rest.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Mountain Climber<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>High Knees<\/li>\n\n\n\n<li>Shoulder Taps<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>AMRAP in 20 minutes.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>3rd Monday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Lateral Raises<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Bar Dips (Assisted\/Self)<\/td><td>6-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Chin-ups (Assisted\/Self)<\/td><td>6-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Crunches<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>3rd <\/strong>Tuesday &#8211; Cardio Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Treadmill Walk<\/td><td>15-20 minutes<\/td><td>3-4 mins<\/td><\/tr><tr><td>Stationary Bicycling<\/td><td>5-10 minutes<\/td><td>2-3 mins<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>5-10 minutes<\/td><td>3-4 mins<\/td><\/tr><tr><td>Battle Rope<\/td><td>15-30 sec x 5<\/td><td>2-3 mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>3rd <\/strong>Wednesday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Hack Squat<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Hip Thrust<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Machine Hip Abduction<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>3rd <\/strong>Thursday &#8211; Mobility Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Bird Dog Plank<\/td><td>5 reps with 5 seconds hold\/side<\/td><td>3<\/td><\/tr><tr><td>Donkey Kick<\/td><td>6-8 kicks per side<\/td><td>3<\/td><\/tr><tr><td>90-90 Hip Stretch<\/td><td>10-second hold per side<\/td><td>3<\/td><\/tr><tr><td>Butterfly Stretch<\/td><td>15-20 seconds hold<\/td><td>3<\/td><\/tr><tr><td>Inchworm<\/td><td>10 reps (Front + Reverse)<\/td><td>3<\/td><\/tr><tr><td>Supported Bulgarian Squat<\/td><td>6-8 reps per leg<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>3rd <\/strong>Friday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Swings<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Push Press<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm High Cable Row<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Single-arm Cable Chest Press<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Low-to-High Cable Side Bends<\/td><td>10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong><strong>3rd <\/strong>Saturday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>5-minute<\/td><td>2-min<\/td><\/tr><tr><td>Bodyweight Cardio<\/td><td>20-minute<\/td><td>3-min<\/td><\/tr><tr><td>Stationary Bicycling<\/td><td>5-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>20-minute Bodyweight cardio:<\/strong><\/p>\n\n\n\n<p>Perform each exercise for 15 seconds at your selected pace, followed by 30 seconds of rest.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Mountain Climber<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>High Knees<\/li>\n\n\n\n<li>Shoulder Taps<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Do as many rounds as possible in 20 minutes.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>4th Monday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm Lateral Raises<\/td><td>10\/side<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>12-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Reverse Cable Crunches<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>4th Tuesday &#8211; Cardio Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Treadmill Walk<\/td><td>15-20 minutes<\/td><td>3-4 mins<\/td><\/tr><tr><td>Stationary Bicycling<\/td><td>5-10 minutes<\/td><td>2-3 mins<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>5-10 minutes<\/td><td>3-4 mins<\/td><\/tr><tr><td>Battle Rope<\/td><td>15-30 sec x 5<\/td><td>2-3 mins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>4th Wednesday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Machine Leg Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Chest Press<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Rear Delt Machine Fly<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>4th Thursday &#8211; Mobility Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Downward Facing Dog<\/td><td>10-second hold<\/td><td>3<\/td><\/tr><tr><td>Forward Bend<\/td><td>10-second hold<\/td><td>3<\/td><\/tr><tr><td>Seated Forward Bend<\/td><td>10-second hold<\/td><td>3<\/td><\/tr><tr><td>Upward Salute<\/td><td>15-second hold<\/td><td>3<\/td><\/tr><tr><td>Tree Pose<\/td><td>10-second\/side<\/td><td>3<\/td><\/tr><tr><td>Triangle Pose<\/td><td>10-second\/side<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>4th Friday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Swings<\/td><td>15-20<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Overhead Dumbbell Squat<\/td><td>10-12<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Split Stance Low Cable Row<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Kneeling Cable Crunches<\/td><td>12-15<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Low-to-High Cable Side Bends<\/td><td>10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:uppercase\"><strong>4th Saturday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Exercise<\/th><th>Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>5-minute<\/td><td>2-min<\/td><\/tr><tr><td>Bodyweight Cardio<\/td><td>20-minute<\/td><td>3-min<\/td><\/tr><tr><td>Stationary Bicycling<\/td><td>5-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>20-minute Bodyweight cardio:<\/strong><\/p>\n\n\n\n<p>Perform each exercise for 15 seconds at your selected pace, followed by 30 seconds of rest.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Mountain Climber<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>High Knees<\/li>\n\n\n\n<li>Shoulder Taps<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>AMRAP in 20 minutes<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Free Women&#8217;s Gym Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-072c22a3-cd18-432f-9dbf-509bbe7e2b84\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/3-Month-Womens-Workout-Plan-for-Beginners.pdf\">3-Month-Women-Workout-Routine-for-Beginners<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/3-Month-Womens-Workout-Plan-for-Beginners.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-072c22a3-cd18-432f-9dbf-509bbe7e2b84\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-961f2c14-424b-4cae-89f6-ab6080f1e5cd\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Females-Weight-Training-Program-PDF.pdf\">Females Weight Training Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Females-Weight-Training-Program-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-961f2c14-424b-4cae-89f6-ab6080f1e5cd\" download>Download Updated PDF<\/a><\/div>\n\n\n\n<p><br>Starting a fitness journey can be exciting if you have a well-designed workout plan. The workout routine helps train systematically and yield maximum results.<\/p>\n\n\n\n<p>You can try this 3-month beginner workout plan which is designed primarily for females.<\/p>\n\n\n\n<p>This routine will gradually increase your strength and endurance and scale your fitness to the next level.<\/p>\n\n\n\n<p>You can also make desired changes in the program and adjust it according to your fitness level and goal.<\/p>\n\n\n\n<p>Once you complete the routine, you can follow this <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-split-for-women-with-pdf\" data-type=\"post\" data-id=\"24188\" target=\"_blank\" rel=\"noreferrer noopener\">push-pull workout <\/a>for another few months to level up your fitness.<\/p>\n\n\n\n<p>Whichever routine you follow, please consider the following things during the process.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gradually increase the load, reps, and sets to challenge yourself and scale your fitness.<\/li>\n\n\n\n<li>Perform steady cardio in the morning for as many days as possible to burn calories through exercises and<a href=\"https:\/\/thefitnessphantom.com\/womens-8-week-fat-loss-workout-routine-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/4-day-workout-routine-for-women-with-pdf\" rel=\"noreferrer noopener\"> increase weight loss<\/a>.<\/li>\n\n\n\n<li>Have some pre-workout snacks and drinks 30 minutes to 2 hours before the training, depending on the kind of food you consume.<\/li>\n\n\n\n<li>Do not miss consuming <a href=\"https:\/\/thefitnessphantom.com\/highest-protein-foods-for-weight-gain\" target=\"_blank\" rel=\"noreferrer noopener\">high-protein foods<\/a>&nbsp;and supplements after the workout to recover muscles. I suggest consuming 40-50 grams of protein after training for optimal results.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1733241178163\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Who Can Follow This Program?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>This women&#8217;s training plan is for everyone, whether you want to lose weight, build muscle, or <a href=\"https:\/\/thefitnessphantom.com\/exercises-to-gain-weight-for-females\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/exercises-to-gain-weight-for-females\" rel=\"noreferrer noopener\">develop your strength<\/a>.<\/p>\n<p>Resistance exercises in this program strengthen your bones and joints and increase lean mass, aerobic exercises enhance cardiovascular fitness, and mobility exercises improve your flexibility.<\/p>\n<p>A combination of all these exercises will help you build a strong, well-shaped, and functional body over time.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1733241263066\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is Working Out Six Times Weekly Too Much for Beginners?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Lifting weight for six consecutive days will make you exhausted, especially if you are a beginner. However, it is fine if a six-day split involves alternating between strength, cardio, and balance exercises. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1733241287148\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">When to Adjust This Program?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>One training plan may not suit all because everyone&#8217;s fitness level and goal are not the same. So, you can make changes in this routine whenever needed to make this program relevant and effective for you.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1733247313875\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Does Lifting Weights Make Females Bulky?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>No, weight training does not work the same way for females as it does for males.<\/p>\n<p>Women have significantly lower testosterone levels than men -approximately 10-20 times less. Testosterone is a key hormone for muscle growth, making it harder for women to build large, bulky muscles naturally.<\/p>\n<p>If you&#8217;re eating at maintenance or a slight deficit, you will gain strength and tone without significant muscle size increases.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for a comprehensive, well-designed, and easy-to-follow weight training program for women to build a strong and toned body, you&#8217;ve come to the right place. In this article, I&#8217;ll share a complete 3-month gym workout plan for those females who want to unleash their inner strength and improve their shape. This program will &#8230; <a title=\"The Perfect 3-Month Gym Workout Plan for Women (Free PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/3-month-gym-workout-plan-for-women-with-pdf\" aria-label=\"Read more about The Perfect 3-Month Gym Workout Plan for Women (Free PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":13678,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,452],"tags":[441,503,316,381],"class_list":["post-13663","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-female-workout","tag-beginner-workout","tag-strength-training","tag-workout-for-females","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13663","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=13663"}],"version-history":[{"count":39,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13663\/revisions"}],"predecessor-version":[{"id":27439,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13663\/revisions\/27439"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/13678"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=13663"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=13663"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=13663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}