This 10 week fat loss training program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.
Weekly Workout Plan
Duration: 10 weeks
Welcome to your weekly workout schedule! This schedule is designed to target different muscle groups and help you achieve your fitness goals. Remember to warm up before each workout and cool down afterward. Let’s get started!
Day 1: Upper Body Focus
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Pull Down | 3 | 12 | Lats |
 | Dumbbell Incline Bench Press | 3 | 12 | Chest |
 | Cable Lateral Raise | 3 | 15 | Shoulders |
 | Seated Cable Row | 3 | 12 | Upper Back |
 | Dumbbell Curls | 2 | 12 | Biceps |
 | Tricep Overhead Extension | 2 | 12 | Triceps |
 | Machine Curl or Preacher Curl Barbell | 2 | 12 | Biceps |
 | Triceps Push Down | 2 | 12 | Triceps |
Day 2: Lower Body Focus
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Barbell Squat | 3 | 12 | Quads |
 | Romanian Deadlift | 4 | 10 | Hamstrings |
 | Lunges | 3 | 15 Each | Quads |
 | Bodyweight Curtsey Lunge | 3 | 12 Each | Quads |
 | Glute Kick Back | 3 | 15 Each | Glutes |
Perform 10-15 mins of preferred HIIT Cardio on an exercise machine of your choice following a 20 Sec: 10 Sec work to rest ratio.
Day 3: Cardio, Abs, & Glutes
Perform 20-30 mins of low-intensity steady-state cardio. After cardio, perform the following abs and glute circuit:
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Plank | 3 | 30 Secs | Abs |
 | Bodyweight Glute Bridge | 3 | 15 | Glutes |
 | Ab Crunch | 3 | 20 | Abs |
| Glute Kick Back | 3 | 12 | Glutes |
 | Mountain Climbers | 3 | 12 Each | Quads |
 | Side Lying Clams | 3 | 12 Each | Glutes |
 | Oblique Crunch | 3 | 12 Each | Obliques/Abs |
Day 4: Upper Body Focus
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Dumbbell Row (LEFT AND RIGHT) | 4 | 12 | Upper Back |
 | Seated Shoulder Press | 3 | 12 | Shoulders |
 | Cable Face Pull | 3 | 12 | Shoulders |
 | Dumbbell Bench Press | 3 | 12 | Chest |
 | Close Grip Pull Down | 3 | 15 | Lats |
 | Seated Curls | 3 | 12 | Biceps |
 | Lying Tricep Extensions | 3 | 12 | Triceps |
Day 5: Lower Body Focus
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
 | Hack Squats | 3 | 12 | Hamstrings |
 | Leg Press | 3 | 12 | Quads |
 | Leg Extension | 3 | 15 | Quads |
 | Leg Curls | 3 | 15 | Hamstrings |
 | Standing Calf Raises | 3 | 25 | Calves |
Perform 10-15 mins of preferred HIIT Cardio on an exercise machine of your choice following a 20 Sec: 10 Sec work to rest ratio.
Weekends: Cardio, Abs, & Glutes
Perform 20-30 mins of low-intensity steady-state cardio. After cardio, perform the following abs and glute circuit:
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
| Plank | 3 | 30 Secs | Abs |
| Bodyweight Glute Bridge | 3 | 15 | Glutes |
| Ab Crunch | 3 | 20 | Abs |
| Glute Kick Back | 3 | 12 | Glutes |
| Mountain Climbers | 3 | 12 Each | Quads |
| Side Lying Clams | 3 | 12 Each | Glutes |
| Oblique Crunch | 3 | 12 Each | Obliques/Abs |
Conclusion
Congratulations on completing the 10 Week Fat Loss plan. By incorporating exercises for both your upper and lower body, you’ve worked towards building strength, improving your fitness, and achieving a balanced training routine.
Please note that this schedule is just a sample and can be adjusted according to your preferences and fitness level. It’s always recommended to consult with a fitness professional before starting a new exercise program.
Stay consistent, stay motivated, and keep up the great work!
