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    Registered User Ram132G's Avatar
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    Lightbulb Home workout program for a female?

    Is there a good home workout program for a beginner?
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    female v.s male workout

    Originally Posted by Ram132G View Post
    Is there a good home workout program for a beginner?
    Honestly full body 3x a week program should be good. The only difference between a male and female beginner program is that most women tend to want to focus more on leg development than men. In that case perhaps something like this.
    Workout A
    Squats 1-2 warm ups of 10 reps;5x5 reps working sets
    Bench Press 1-2 warm ups or 10 reps;5x5 working sets
    Bent over barbell rows 3x8 reps
    Stiff leg deadlifts 3x8 reps OR Standing overhead press 3x8 reps
    Bicep of tricep exercise of choice 3-5 sets of 8-12 reps
    Workout B
    Squats 1-2 warm ups of 10 reps;5x5 reps
    Deadlifts 3x5 reps
    Close Grip bench Press 1-2 warm ups of 10 reps;3x8 reps
    Bent over rows 5x5 reps OR Lat pulldowns 3x10 reps
    Standing Calf Raise or Lateral Raise (shoulder or calf movement) 3x8-12 reps
    Face Pulls 3x10-20 reps


    This Should be plenty of volume to stimulate muscle growth and fat loss for a beginner routine. Hope this helps! The only difference between this and a male routine is why I put the choice of an extra hamstring/glute exercise or shoulder exercise. It depends on what you feel is a lagging muscle group naturally. You can alternate if you would like. As long as you follow something similar to this. don't believe the hype of people saying women shouldn'tlift heavy. Heavy weight doesn't make you bulky excess calories and not exercising will.
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