Women’s Training Program – Novice


25 Push Ups (partition them into as many sets as you need)

CHEST – Pick 1 exercise from Group A & 1 exercise from group B

Group A
3×12 Flat Dumbbell Bench Press
3×12 Incline Dumbbell Bench Press
Group B
3×12 Pec Deck
3×12 Cable Crossovers

ARMS – Pick 1 exercise from Group A & 1 exercise from group B

Group A
3×10 Machine Curls
3×10 Small Barbell Curls
Group B
3×10 Tricep Rope Push Down
3×10 Bench Dips

BACK – Pick 1 exercise from Group A & 1 exercise from group B

Group A
3×10 Lat Pull Downs
3×10 Assisted Pull Ups
Group B
3×10 Seated Cable Rows
3×10 Dumbbell Rows

3×10 Dumbbell Side Lateral Raises
3×10 Seated Dumbbell Press

3×20 Lunges
3×20 Air Squats
3×10 Machine Hamstring Curls or Here

Basic Training Split

This is a basic training split. It is variable, like anything else in fitness. After navigating through it for a week or two, you will begin to add or omit things that tailor to your specific needs. The underlined exercises contain hyperlinks to instructional videos regarding how to correctly perform the specific exercise. For Sets, Reps and other useful information; see the Notes section at the bottom. If there are questions, please feel free to contact me via Instagram (@theheartlessbuttface).

Day 1Chest/Triceps/Abs
1. Flat Barbell or Dumbbell Bench Press
2. Incline Barbell or Dumbbell Bench Press
3. Flat Bench Dumbbell Flys
4. Chest Machine Press **Dropset**
5. Reserve Bench Dips
6. Cable Pull Downs **Dropset**

Day 2Legs
1. Lying or Standing Hamsting Curls
2. Sqauts (consider any current injuries)
3. Straight Leg Dumbbell Deadlifts
4. Seated Leg Extensions **Dropset**

Day 3Rest/Light Cardio

Day 4Back/Biceps/Abs
1. Pull ups
2. Cable Machine Rows
3. Barbell Rows
4. Dumbbell Rows **Dropset**
5. Bicep Dumbbell Curls
6. Bicep Dumbbell Hammer Curls
7. Bicep Barbell Curls **Dropset**

Day 5Shoulders/Traps
1. Dumbbell Military Press
2. Dumbbell Rear Lat Raises
3. Dumbell Side Lateral Raises **Dropset**
4. Dumbbell Shoulder Shrugs

Day 6Cardio

Day 7Rest


Sets/Reps = 4 sets x 10 – 12 reps Each Exercise
*Pick the safest exercise for each muscle group to perform Drop Set to failure on.* **Drop sets are the last exercise performed for each muscle group**                           For Instructions, please use the links with the following examples:

For Chest = Machine Chest Press to failure

For Legs = Seated Leg Extensions to failure

For Biceps = Barbell Curls to failure

For Back = Dumbell Rows to failure

For Shoulders = Dumbbell Side Lateral Raises to failure

For Traps = Dumbell Shrugs to failure

For Triceps = Cable Pull downs to failure

Abs = Crunches @ 4 sets to failure