Working out can be fun if you have a good workout program because that allows you to work out systematically and helps you target each muscle effectively and achieve maximum results.
That’s why I’ve shared a 12 week workout plan for females in this article for those who want to improve their strength, build muscles, and shed some excess pounds without going to the gym and spending hours.
So, if you’re looking for an easy-to-follow and effective three-month workout plan at home, you can try this.
I’ve also shared a PDF of this program that you can download for future use.
Contents show
1. Sessions/Week: Four to six times weekly
2. Duration/Session: 30-45 minutes workout per day
3. Program Goal: It will help you achieve a strong, flexible, and attractive physique over time.
4. Types of Exercises You’ll Do in This Program: This program involves performing various exercises, from strength and aerobics to balance and flexibility, so you can take your fitness to the next level.
5. Equipment Needed: Besides bodyweight, it also requires dumbbells, resistance bands, an adjustable bench, and an exercise mat so you can perform myriad exercises and shape your physique.
6. Who can use this workout plan: This plan is particularly designed for females who want to transform their fitness levels. Females from the 16 to 40 age group can try this workout, except those who are pregnant, taking medication, and suffering from any health issues. It’s best to consult your healthcare experts before starting this program.
7. Workout Difficulty: I’ve included myriad exercises in this program, from beginner to intermediate. The program will start with easy exercises and will be challenging as you progress.
1) Warm-up: Do some warm-up exercises for five minutes on your strength training day.
2) Number of rounds: Perform two rounds if you’re starting out and three once you build strength and endurance.
3) Customization: You can make desired changes to this routine, depending on your fitness level.
4) How to do exercises: On your cardio day, perform exercises in circuits (do one exercise after another with little rest in between and then repeat). And on strength training day, perform all sets of each exercise individually.
5) Rest between rounds: You can take 2-3 minutes of rest between rounds so that you can give your best during your cardio workout.
6) Consistency matters: It’s a 3-month workout plan, so it won’t be easy to complete. But if you stay consistent and follow a proper diet, you’ll see noticeable results.
| Exercise | Sets | Reps |
|---|---|---|
| Half Burpees | 2 | 10-12 |
| Kneeling Push-up | 3 | 10-15 |
| Lying IYT Raises | 3 | 8-12 |
| Standard Squat | 3 | 15-20 |
| Bench Dips | 3 | 10-15 |
| Superman Pull | 3 | 12-15 |
| Front Lunges | 3 | 10/leg |
| Exercise | Sets | Reps |
|---|---|---|
| Banded Squat | 3 | 12-15 |
| Overhead Press | 3 | 12-15 |
| Bent-Over Row | 3 | 12-15 |
| Floor Press | 3 | 12-15 |
| Biceps Curl | 3 | 12-15 |
| Reverse Lunges | 3 | 10/leg |
| Exercise | Sets | Reps |
|---|---|---|
| Banded Deadlift | 3 | 8-12 |
| Kneeling Push-up | 3 | 10-12 |
| Resistance Band Row | 3 | 12-15 |
| Lateral Raises | 3 | 10-12 |
| Rear Delt Fly | 3 | 10-12 |
| Banded/DB Glute Bridge | 3 | 12-15 |
| Exercise | Sets | Reps |
|---|---|---|
| Incline DB Bench Press | 3 | 12-15 |
| Standing Chest Press | 3 | 12-15 |
| Overhead Press | 3 | 12-15 |
| Lateral Raises | 3 | 10-15 |
| Overhead Triceps Extension | 3 | 10-15 |
| Bench Dips | 3 | 10-15 |
| Exercise | Sets | Reps |
|---|---|---|
| Suitcase Deadlift | 3 | 8-12 |
| Bent-over Row | 3 | 12-15 |
| Seated Band Row | 3 | 12-15 |
| One-arm DB Row | 3 | 10/side |
| Concentration Curl | 3 | 10/arm |
| Hammer Curl | 3 | 12-15 |
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squats | 3 | 12-15 |
| Lateral Lunges | 3 | 10/leg |
| Reverse Lunges | 3 | 10/leg |
| Romanian Deadlift | 3 | 10-12 |
| Lying Leg Curl | 3 | 10-12 |
| Frog Pumps | 3 | 12-15 |
| Exercise | Sets | Reps |
|---|---|---|
| Incline DB Bench Press | 3 | 12-15 |
| Banded Svend Press | 3 | 12-15 |
| Overhead Press | 3 | 12-15 |
| Lateral Raises | 3 | 10-15 |
| Rear Delt Flies | 3 | 10-15 |
| Bench Dips | 3 | 10-15 |
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squats | 3 | 12-15 |
| Reverse Lunges | 3 | 10/leg |
| Romanian Deadlift | 3 | 10-12 |
| Lying Leg Curl | 3 | 10-12 |
| Frog Pumps | 3 | 12-15 |
| Glute Kickback | 2 | 10/side |
| Exercise | Sets | Reps |
|---|---|---|
| Banded Deadlift | 3 | 8-12 |
| Bent-over Row | 3 | 12-15 |
| Kroc Row | 3 | 12-15 |
| Concentration Curl | 3 | 10/arm |
| Incline DB Curl | 3 | 12-15 |
| Lying I-Y-T Raises | 3 | 10-12 |
| Exercise | Sets | Reps |
|---|---|---|
| Pop Squat | 3 | 10-12 |
| DB Cossack Squat | 3 | 10/leg |
| One-leg Hamstring Bridge | 3 | 10/side |
| Banded Hip Thrust | 3 | 10-12 |
| Leaning DB Calf Raises | 3 | 12/side |
| Exercise | Sets | Reps |
|---|---|---|
| Incline DB Bench Press | 3 | 12-15 |
| Banded Svend Press | 3 | 12-15 |
| Incline DB Chest Fly | 3 | 12-15 |
| Banded Triceps Press-down | 3 | 12-15 |
| Lying DB Leg Curl | 3 | 10-15 |
| Leaning DB Toe Raises | 3 | 10-15 |
| Exercise | Sets | Reps |
|---|---|---|
| Banded Lat Pulldown | 3 | 8-12 |
| Bent-over DB Row/Seated Banded Row | 3 | 12-15 |
| Overhead Press | 3 | 12-15 |
| Side Delt Raises | 3 | 12-15 |
| Bent-over Lateral Raise | 3 | 12-15 |
| Concentration Curl | 3 | 10/arm |
| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 3 | 10-12 |
| Step-Up | 2 | 10/leg |
| Banded/BW Bulgarian Squat | 2 | 10/side |
| Banded Hip Thrust | 3 | 10-12 |
| Frog Pump | 3 | 10-12 |
| Reverse Crunches | 3 | 15-20 |
This workout routine will bolster your muscular strength, improve your cardiovascular fitness, make you flexible, and help you achieve a firm and shredded physique over time.
You can make any changes you like; it is up to you. For example, if you don’t have dumbbells, then you can replace them with bodyweight or resistance band exercises.
Yes, this workout plan is suitable for all fitness enthusiasts, especially beginners and intermediate. However, you need to make some adjustments to fit your needs.
