The main lift of the day. Chin tucked, ribs down, squeeze hard at the top for a second. A bench under the shoulders turns it into a hip thrust.
Top of the range in every set → add weight, start at the bottom again
How to do it
Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
Place a barbell across your hips, holding it securely with both hands.
Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Pause for a moment at the top, squeezing your glutes.
Slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions.
barbell · glutes · also hamstrings, lower back
2
dumbbell romanian deadlift
3 × 10–153 sets
rest 75 s
Hinge, do not squat. Stop when the hamstrings pull.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
Repeat for the desired number of repetitions.
dumbbell · glutes · also hamstrings, lower back
3
dumbbell step-up
3 × 16–208–10 per side
rest 60 s
Reps are the total across both legs. Knee-height box; drive through the heel.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
Bring your left foot up onto the bench or step, standing fully upright.
Step back down with your left foot, followed by your right foot, returning to the starting position.
Repeat for the desired number of repetitions, then switch legs.
dumbbell · glutes · also quadriceps, hamstrings, calves
Superset · back to back, then rest
4
lever seated hip abduction
2 × 15–202 sets
rest 45 s
Superset with leg curls. Lean forward slightly to feel the glutes rather than the hip flexors.
Top of the range in every set → add weight, start at the bottom again
How to do it
Adjust the seat height so that your knees are at a 90-degree angle.
Sit on the machine with your back against the backrest and your feet on the footrests.
Place your hands on the side handles for stability.
Engage your abductors and slowly push your legs apart, away from the midline of your body.
Pause for a moment at the end of the movement, then slowly bring your legs back together to the starting position.
Repeat for the desired number of repetitions.
leverage machine · abductors · also glutes, hamstrings
5
lever lying leg curl
2 × 12–152 sets
rest 45 s
Top of the range in every set → add weight, start at the bottom again
How to do it
Adjust the machine to fit your body and select the desired weight.
Lie face down on the machine with your legs straight and your heels against the padded lever.
Grasp the handles or the sides of the machine for stability.
Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
Hold the contracted position for a brief pause as you squeeze your hamstrings.
Inhale and slowly lower the lever back to the starting position.
Repeat for the desired number of repetitions.
leverage machine · hamstrings · also calves
6
resistance band hip thrusts on knees
3 × 15climb to 25
rest 45 s
Band just above the knees, push the knees out the whole way up. Finisher for the glutes.
Every rep → one more next time; at the cap, add a set
How to do it
Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
Wrap the resistance band around your thighs, just above your knees.
Place your hands on your hips or extend them out in front of you for balance.
Engage your glutes and core muscles.
Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground.
Hold the position for a moment, then slowly lower your knees back down to the starting position.
Repeat for the desired number of repetitions.
resistance band · glutes · also hamstrings, quadriceps
7
twisted leg raise
3 × 12climb to 20
rest 45 s
Low back stays on the floor. Count one twist to each side as a rep.
Every rep → one more next time; at the cap, add a set
How to do it
Lie flat on your back with your legs extended and your arms by your sides.
Bend your knees and lift your legs off the ground, bringing them towards your chest.
As you lift your legs, twist your hips to one side, bringing your knees towards your opposite shoulder.
Pause for a moment at the top, then slowly lower your legs back down to the starting position.
Repeat the movement, this time twisting your hips to the other side.
Continue alternating sides for the desired number of repetitions.
body weight · abs · also obliques, hip flexors
Tuesday · Upper & Core
8 exercises · about 45 min ·
Superset · back to back, then rest
1
dumbbell reverse grip row
3 × 10–153 sets
rest 60 s
Superset with the bench press: row, then press, then rest. Elbows stay close to the body.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart and knees slightly bent.
Hold a dumbbell in each hand with an overhand grip, palms facing your body.
Bend forward at the waist, keeping your back straight and your core engaged.
Let your arms hang straight down, fully extended, with a slight bend in your elbows.
Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.
dumbbell · upper back · also biceps, forearms
2
dumbbell bench press
3 × 10–153 sets
rest 60 s
Top of the range in every set → add weight, start at the bottom again
How to do it
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.
dumbbell · pectorals · also triceps, shoulders
Superset · back to back, then rest
3
cable lat pulldown full range of motion
3 × 10–153 sets
rest 60 s
Superset with the overhead press.
Top of the range in every set → add weight, start at the bottom again
How to do it
Sit on the lat pulldown machine with your knees positioned under the pads.
Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
Pull the bar down towards your upper chest, squeezing your shoulder blades together.
Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
Repeat for the desired number of repetitions.
cable · lats · also biceps, rhomboids, rear deltoids
4
dumbbell standing overhead press
3 × 10–153 sets
rest 60 s
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
Press the dumbbells upward until your arms are fully extended overhead.
Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level.
Repeat for the desired number of repetitions.
dumbbell · delts · also triceps, upper back
Superset · back to back, then rest
5
dumbbell lateral raise
2 × 15–202 sets
rest 45 s
Superset with the pushdown. Light and strict.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
Keep your back straight and engage your core.
Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Repeat for the desired number of repetitions.
dumbbell · delts · also traps
6
cable triceps pushdown (v-bar)
2 × 12–152 sets
rest 45 s
Top of the range in every set → add weight, start at the bottom again
How to do it
Attach a v-bar attachment to the cable machine at the highest setting.
Stand facing the cable machine with your feet shoulder-width apart.
Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart.
Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
Engage your triceps and exhale as you push the v-bar down until your arms are fully extended.
Pause for a moment at the bottom of the movement, squeezing your triceps.
Inhale as you slowly return the v-bar to the starting position, maintaining control.
Repeat for the desired number of repetitions.
cable · triceps · also forearms
7
dead bug
3 × 40 s3 holds
rest 45 s
Low back pressed into the floor the whole time.
Hold every set in full → add 5 s next time
How to do it
Lie flat on your back with your arms extended towards the ceiling.
Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
Engage your core and lower back to press your lower back into the ground.
Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
Pause for a moment, then return to the starting position.
Repeat the movement with your left arm and right leg.
Continue alternating sides for the desired number of repetitions.
body weight · abs · also hip flexors, lower back
8
jump rope
5 × 60 s5 holds
rest 30 s
Finisher. Rest when you trip, then straight back in.
Hold every set in full → add 5 s next time
How to do it
Hold the handles of the jump rope with your hands, palms facing inward.
Stand with your feet shoulder-width apart and knees slightly bent.
Swing the rope over your head and jump over it as it comes towards your feet.
Land softly on the balls of your feet and repeat the jump as the rope comes around again.
Continue jumping for the desired duration or number of repetitions.
rope · cardiovascular system · also calves, quadriceps, hamstrings, glutes
Wednesday · Rest
Walk 8 to 10k steps, eat your protein, sleep. Nothing to tick today.
Thursday · Lower · Quads & Conditioning
7 exercises · about 50 min ·
1
dumbbell goblet squat
3 × 12–153 sets
rest 90 s
Heels down, chest up, sit between the knees. Elbows inside the knees at the bottom.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.
Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
Pause for a moment at the bottom, then push through your heels to return to the starting position.
Repeat for the desired number of repetitions.
dumbbell · quads · also glutes, hamstrings, calves
2
dumbbell lunge
3 × 16–208–10 per side
rest 60 s
Reps are the total across both legs. Long step, front knee over the laces.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Take a step forward with your right foot, lowering your body into a lunge position.
Keep your back straight and your chest up as you lower your body.
Push through your right heel to return to the starting position.
Repeat with your left leg.
Alternate legs for the desired number of repetitions.
dumbbell · glutes · also quadriceps, hamstrings, calves
Superset · back to back, then rest
3
lever leg extension
2 × 15–202 sets
rest 45 s
Superset with calf raises. Pause a second at the top.
Top of the range in every set → add weight, start at the bottom again
How to do it
Adjust the seat height and backrest of the machine to fit your body.
Sit on the machine with your back against the backrest and your feet on the footpad.
Grasp the handles or sidebars for stability.
Extend your legs forward by straightening your knees, lifting the weight.
Pause for a moment at the top, then slowly lower the weight back to the starting position.
Repeat for the desired number of repetitions.
leverage machine · quads · also hamstrings
4
lever standing calf raise
2 × 15–202 sets
rest 45 s
Top of the range in every set → add weight, start at the bottom again
How to do it
Adjust the machine to your height and stand with your feet shoulder-width apart.
Place your shoulders under the pads and hold onto the handles for stability.
Raise your heels as high as possible by extending your ankles.
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
Repeat for the desired number of repetitions.
leverage machine · calves · also soleus, ankle stabilizers
5
hyperextension
3 × 12climb to 20
rest 45 s
Hips on the pad, not the stomach. Squeeze the glutes to come up; do not arch past straight.
Every rep → one more next time; at the cap, add a set
How to do it
Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
Cross your arms over your chest or place your hands behind your head.
Lower your upper body towards the ground while keeping your back straight.
Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
Repeat for the desired number of repetitions.
body weight · spine · also glutes, hamstrings
6
mountain climber
3 × 40 s3 holds
rest 45 s
Hold every set in full → add 5 s next time
How to do it
Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
Continue alternating legs in a running motion, keeping your hips low and your core engaged.
Maintain a steady pace and breathe evenly throughout the exercise.
Repeat for the desired number of repetitions.
body weight · cardiovascular system · also core, shoulders, triceps
7
walking on incline treadmill
15 minabout 5.5 km/h
Finisher. Incline up to where you cannot hold a conversation easily, then hold that for 15 min.
Add 5 min every two weeks
How to do it
Adjust the incline level on the treadmill to your desired intensity.
Stand on the treadmill with your feet shoulder-width apart.
Start walking at a comfortable pace, ensuring that you maintain proper form.
Engage your core muscles and keep your back straight throughout the exercise.
Continue walking on the incline treadmill for the desired duration of your cardio workout.
Gradually decrease the incline and speed of the treadmill to cool down before stopping.
leverage machine · cardiovascular system · also quadriceps, hamstrings, calves
Friday · Rest
Walk 8 to 10k steps, eat your protein, sleep. Nothing to tick today.
Saturday · Full Body & Barbell
7 exercises · about 55 min ·
1
barbell full squat
3 × 8–123 sets
2 warm-up sets · rest 120 s
The heaviest work of the week. Two warm-up sets are planned; add a third if the bar feels cold.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, toes slightly turned out.
Hold the barbell across your upper back, resting it on your traps or rear delts.
Engage your core and keep your chest up as you begin to lower your body down.
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
Lower yourself until your thighs are parallel to the ground or slightly below.
Keep your knees in line with your toes and your weight in your heels.
Drive through your heels to stand back up, extending your hips and knees.
Repeat for the desired number of repetitions.
barbell · glutes · also quadriceps, hamstrings, calves, core
2
barbell romanian deadlift
3 × 8–123 sets
1 warm-up set · rest 120 s
Bar stays on the thighs the whole way. This and the squat are the bone-density work.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart and your toes pointing forward.
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Bend at the hips, keeping your back straight and your knees slightly bent.
Lower the barbell towards the ground, keeping it close to your body.
Feel the stretch in your hamstrings as you lower the barbell.
Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
Squeeze your glutes at the top of the movement.
Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
barbell · glutes · also hamstrings, lower back
Superset · back to back, then rest
3
barbell bent over row
3 × 10–123 sets
rest 60 s
Superset with push-ups.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart and knees slightly bent.
Bend forward at the hips while keeping your back straight and chest up.
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
Pause for a moment at the top, then slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.
barbell · upper back · also biceps, forearms
4
push-up
3 × 8climb to 20
rest 60 s
Hands on a bench or the knees on the floor if 8 clean reps is not there yet. At 20 the app adds a set.
Every rep → one more next time; at the cap, add a set
How to do it
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
Repeat for the desired number of repetitions.
body weight · pectorals · also triceps, deltoids, core
5
farmers walk
3 × 40 s3 holds
rest 60 s
Heavy enough that the last 10 seconds are a fight for grip.
Hold every set in full → add 5 s next time
How to do it
Stand up straight with a dumbbell in each hand, palms facing your sides.
Keep your back straight and your shoulders back.
Take small, controlled steps forward, maintaining an upright posture.
Continue walking for the desired distance or time.
To finish, stop walking and carefully lower the dumbbells to your sides.
dumbbell · quads · also calves, forearms, core
6
russian twist
3 × 20climb to 30
rest 45 s
Count both sides as one rep. Slow and controlled.
Every rep → one more next time; at the cap, add a set
How to do it
Sit on the ground with your knees bent and feet flat on the floor.
Lean back slightly while keeping your back straight and your core engaged.
Hold your hands together in front of your chest or hold a weight if desired.
Lift your feet off the ground, balancing on your sit bones.
Twist your torso to the right, bringing your hands or weight towards the right side of your body.
Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body.
Continue alternating sides for the desired number of repetitions.
body weight · abs · also obliques
7
kettlebell swing
3 × 15–203 sets
rest 45 s
Finisher. Snap the hips; the arms are just ropes.
Top of the range in every set → add weight, start at the bottom again
How to do it
Stand with your feet shoulder-width apart, toes pointed slightly outward.
Hold the kettlebell with both hands in front of your body, arms extended.
Bend your knees slightly and hinge at the hips, pushing your butt back.
Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.
kettlebell · glutes · also hamstrings, core
Sunday · Easy Cardio
2 exercises · about 40 min ·
1
walk elliptical cross trainer
35 minabout 6 km/h
Recovery pace. A brisk outdoor walk or a bike ride is a fair swap.
Add 5 min every two weeks
How to do it
Adjust the resistance level and incline of the elliptical machine to your desired settings.
Step onto the pedals of the machine and grip the handles lightly.
Begin by pushing down with your feet and pulling the handles towards your body.
Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion.
Maintain a steady pace and keep your core engaged throughout the exercise.
Continue for the desired duration of your cardio workout.
Gradually decrease the intensity and speed of the machine before stepping off.
elliptical machine · cardiovascular system · also quadriceps, hamstrings, glutes, calves
2
low glute bridge on floor
2 × 20climb to 30
rest 30 s
Optional. Squeeze at the top for a second.
Every rep → one more next time; at the cap, add a set
How to do it
Lie flat on your back with your knees bent and feet flat on the ground.
Place your arms by your sides, palms facing down.
Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Pause for a moment at the top, squeezing your glutes.
Slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions.
body weight · glutes · also hamstrings, core
How to use this page
Tap a day at the top. Today is picked for you.
Tap a picture to watch the movement.
Tap a numbered box after each set. Ticks stay on this phone for the day and clear themselves tomorrow.
The big orange number is what to do. The green line underneath says when to add weight.
Exercises in an orange frame are a superset: do one, then the other, then rest.
Why the programme looks like this
Same engine, different emphasis. Muscle and strength adapt the same way in women and men, so the fundamentals are unchanged: a moderate deficit of about 300 to 500 kcal a day, 0.5 to 1 % of body weight per week, protein at 1.6 to 2.2 g per kg.
Two lower-body days. Glutes, hamstrings and quads each get hit twice a week with a hinge, a bridge and a squat pattern. Upper body once, plus push-ups and rows inside the full-body day. This is what most women training for fat loss want more of; it is a priority, not a rule.
Shorter rests, higher reps on accessories. Women recover faster between sets and complete more reps at the same relative load, so accessory ranges run 12 to 20 and rests sit at 45 to 75 s. The barbell lifts keep their full rest.
No cycle-phase periodisation. The best current evidence finds no effect of cycle phase on strength or on how muscle adapts. On a day you feel flat, drop a set or lighten the load and carry on; do not re-plan the month around it.
Do not under-eat. A very low calorie intake is the fastest way to lose muscle, stall, and feel awful. If periods become irregular or stop, the deficit is too big. Iron-rich foods matter when menstruating.
Lift something heavy once a week. The barbell squat and deadlift day is there for bone density as much as for fat loss. Keep it even when the scale is the goal.
Written for a woman with normal gym access (dumbbells, a barbell, cables and machines), new to or returning to training, with 45 to 55 minutes per session. General training advice, not medical advice. If you are pregnant, postpartum, or have a condition or an injury, check with a professional first.
The three phases
Weeks 1–4 · Learn and build
Numbers as written. Leave 2 to 3 reps in the tank on the last set.
Cardio at a pace where talking is easy.
Weigh in twice a week, watch the weekly average, and expect it to swing with your cycle.
Weeks 5–8 · Density
Cut rests by 15 s on every accessory; keep the barbell rests.
Steady cardio to 40 min; incline up before speed.
Scale stuck for two weeks? Trim 100 to 200 kcal from the day, not the training.
Weeks 9–12 · Push
Add a fourth set to the first exercise of each lifting day.
Swap one easy cardio for intervals: 8 × 1 min hard, 1 min easy.
Week 12 is a deload: two sets of everything, then reassess.
The file weight-loss-women-plan.opengym.json next to this page is an openGym plan. In the app, open Plan, choose Import plan and pick it. The five routines arrive with this weekly schedule. Weights are left empty so your first session sets the baseline and the app's progression takes over.