Women’s 3 Day Beginner Full Body Gym Workout Plan

The Women’s 3-Day Beginner Full Body Gym Workout Plan is tailor-made for women aiming to tone muscles and promote fat loss. When executing this regimen, aim for 10-12 repetitions per exercise, ensuring correct form throughout.

This comprehensive 8-week workout plan is crafted to enhance whole-body strength and tone your body. Over the course of the program, you’ll progressively increase the weights lifted for each exercise, fostering continuous improvement.

Diet plays a pivotal role in maximizing the effectiveness of this workout plan. Emphasizing clean, nutritious foods while minimizing refined carbohydrates that tend to sit in the stomach is essential for optimal results.

Additionally, incorporating one carb-loading day into your weekly routine is crucial to keep the body guessing and stimulate fat loss. Drink plenty of water while performing exercises as drinking water helps to keep up your metabolism and hydrate your muscles.

Incorporating warm-up sets into your routine is beneficial for priming your muscles and preparing your body for the main exercises. Adequate rest between sets and exercises is crucial for optimal recovery and performance. Aim to rest between 60-150 seconds between each set to ensure proper execution of subsequent exercises.

Engaging in cardio after weight training, especially in the morning, can be advantageous as your body tends to utilize stored fat as fuel during this time, rather than relying on carbohydrates or food consumed throughout the day. This approach can optimize fat burning and aid in achieving your weight loss goals.

Women’s 3 Day Beginner Full Body Workout Routine

Training Level: Beginner

Training Days: 3 Days

Routine Duration: 8 Weeks

Warm up: 5min warm up before you begin your workout

Rest: 60 or 150 sec between sets

Protein Intake: 1g of protein per pound of body weight

Calorie Intake: 20 or 30% more

Fat Intake: 0.5 gram per pound of body weight

Sleep: 8 hrs 

Daily Workout Schedule:

Day 1 ( Monday): Legs, Lats and Abs

Day 2 (Tuesday): Rest Day

Day 3 (Wednesday): Chest and Triceps

Day 4 (Thursday): Rest Day

Day 5 (Friday): Shoulders, Traps, Biceps and Abs

Day 6(Saturday): Rest Day

Day 7(Sunday) : Rest Day

Workout Plan

Day 1: Monday

Target: Legs, Lats and Abs

• Leg Press 3 Sets X 12, 12, 12 Reps
• Leg Extension 3 Sets X 12, 12, 12 Reps
• Squats 3 X 12, 12, 12
• Wide Grip Lat Pull Down 3 X 12, 12, 12
• Dumbbell Row 3 X 12, 12, 12
• One Arm Dumbbell Row 3 X 12, 12, 12
• Crunches 3 X 15, 15, 15
• Leg Raises 3 X 15, 15, 15

Day 2: Tuesday- Rest Day

Day 3: Wednesday

Target: Chest and Triceps 

• Running – 20 minutes
• Bench Press 3 Sets X 12, 12, 12 Reps
• Dumbbell Bench Press 3 X 12, 12, 12
• Dumbbell Flys 3 X 12, 12, 12
• Close Grip Bench Press 3 X 12, 12, 12
• Skull Crushers 3 X 12, 12, 12
• Cable Triceps Push Down 3 X 12, 12, 12

Day 4: Thursday- Rest Day

Day 5: Friday

Target: Shoulders, Traps, Biceps and Abs

• Shoulder Press 3 Sets X 12, 12, 12 Reps
• Front Raises 3 X 12, 12, 12
• Lateral Raises 3 X 12, 12, 12
• Dumbbell Shrugs 3 X 12, 12, 12
• Barbell Curl 3 X 12, 12, 12
• Dumbbell Curl 3 X 12, 12, 12
• Preacher Curl 3 X 12, 12, 12
• Decline Crunches 3 X 15, 15, 15
• Air Bike 3 X 20, 20, 20

Day 6: Saturday-Rest Day

Day 7: Sunday- Rest Day

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Wrapping Up

This comprehensive workout routine is tailored specifically for women seeking to sculpt and tone their bodies while promoting fat loss. By progressively increasing weights, incorporating adequate rest intervals, and strategically timing cardio sessions, this program is designed to help women achieve their fitness goals effectively.

Remember, consistency and dedication are key; by adhering to this plan and prioritizing clean eating alongside strategic carb loading, you’re setting yourself up for success in achieving your fitness goals.

Keep pushing, stay hydrated, and listen to your body’s cues as you embark on this transformative journey towards a healthier, fitter you.