Gym Workout Program for Women



We hope you have already gotten your gym membership, not so far from your home, because we are continuing our 3-Day Workout Program for Women, which is designed for weights practices at the gym. Today is our Day-2. And hopefully you’ve tried out Day-1 Program from our last article, which we described in a previous part.

If this is the first article that you are reading on our website, then we suggest you start working from the beginning, which is Day-1 of our program, because it’s a 3-Day Workout Plan, as mentioned above, which you need to follow to get the best results.

Last time we worked specifically on chest and back. And today (get excited!!!) is a Leg Day!

Leg Day workout is one of the most important parts of the Workout Program, because having nice and strong legs is like having a business card for fitness women. We need to help every woman to get the best results possible in this field, for the happiness of everyone around, but most importantly, for her own self.

Bodybuilding Workout Program for Women (3-Day Workout Program)

Day Second: Leg Day

We start our practice from the warm up, just like last time. Warm up is a very important part of workout. Do not skip it, because most of injures during the workout happen as a result of skipping, or not doing enough of warm up.

Especially for women who are in the beginning of their fitness journey, it’s important to avoid any type of injuries.

3-Day Workout Plan: Day-2 Warm up for Women

As mentioned above, every workout needs to be started from the warm up.

You can take the warm up from Day-1 in our program today, and later on we will add some new varieties for warming up. Right now we will go into our main workout part.

3-Day Workout Plan: Day-2 Main Part

  • Barbell Squats: 4 sets of 15-20 reps.

The weight is always up to a person, but it should not be too heavy, you should be able to continue our workout after this exercise. So, whatever weight you feel comfortable with is perfectly fine.

Technic of Barbell Squats:

Ready position: stay straight; your feet should be on the width of your shoulder, toes pointing out to the side, but not too much.

Take the barbell and put it onto your shoulders. You should hold the bar a little bit to the side from your shoulder width. Your back is straight, and you should keep your gaze forward. Slowly start squatting.

During this exercise, always imagine that you are sitting down to the chair. So your butt is moving back and down, but your upper body is leaning a little bit forward. Remember, very important to keep your back straight! Lastly, keep your hills on the ground during the entire exercise.

Workout Program for Weight Losing

To lose weight quickly in our 3-Day Workout Plan, you will have to limit the water that you drink during the workout, as we mentioned in our Day-1 Workout article. Also, try to do as many reps as possible in each set. This way your body will shred more and you will see better results, of course if your purpose to lose weight only.

  • Lunges: 4 sets of 15-20 reps.

Technic of Lunges:

Ready position: Take dumbbells to each hand (whatever weight is comfortable for you), stay straight, your feet are parallel to each other.

Again, very important to keep you back as straight as possible.  Lung wide and forward, putting all your weight on the stepping foot. Then get either get back to ready position and repeat with another leg, or you can keep lunging forward if the space if available for you. Keep in mind: when you lung, your knee should never cross farther than your toes.

  • Dumbbell Squats: 4 sets of 15-20 reps.

Technic of Dumbbell Squats:

Take dumbbells (your weight, again), your feet are on your shoulders’ width.

The lower you squat – the more your butt is working. Try to do a little touch with your dumbbells when you squat. Attention: keep you back as straight as possible. In this exercise, sometimes is very hard to keep the back straight, especially in the beginning of your journey. However, don’t get frustrated! You will get there! Just keep pushing.

  • Leg Press: 4 sets of 15-20 reps (weight is up to you).

Technic of Leg Press Exercise:

Ready position: sit down into the “Leg Press” equipment. Touch the back of the sit with your back. Hold for special holders on each side of the machine (it makes it easier to hold your back straight and stable).

Take a deep breath, hold it and straighten up your legs. Exhale, hold it there for couple of seconds, and then bring your legs back to the ready position while inhaling. After first rep, go right into the second and so forth. Do not wait!

  • Lying Leg Curls: 4 sets of 15-20 reps.

Technic of Lying Leg Curls Exercise:

Lie down to the bench of the machine with your stomach. For your comfortability, you can put a towel under your stomach, if you would like. It will also help you to avoid certain injures during thid exercise.

Then, your knees should be out of bench. You take equipment with the back of your feet (it should be approximately on a 3-5 cm above your hills). During this exercise, you should keep your gaze up and forward.

Start bending your keen. The speed of doing Lying Leg Curls should be really slow, without any extra acceleration. Control your butt – keep it on the bench during the whole time. Otherwise, it gives an extra push on your spine, and you don’t want that.

Bodybuilding Workout Program for Women

  • Deadlifts: 4 sets of 15-20 reps.

For beginners, it’s better to start from only 10-15 reps of Deadlifts. For women who are in the beginning of their fitness journey, we have one suggestion: don’t try to lose weight or get a fit body in one practice, simply because it’s not possible. Getting your desired body takes consistency, and time. So, workout constantly, but keep it easy on you in the beginning.

Technic of Deadlifts:

Take the barbell and put it on the floor right next to your feet. Of course, you should think of the weight that is good for you before you take the barbell to the floor. Your feet are parallel to each other. The width is a practical decision that you will find comfortable position while trying out the exercise.

Put your feet together and start doing deadlifts. You take the barbell and pull it up. The main point here is to feel that stretch in your butt. If it’s too painful – put your feet a little wider and so forth, until you find your comfortable position.

While doing Deadlifts, keep your back as straight as possible and flex it. It’s important to flex your back and keep it straight so you won’t get hurt during the exercise. Also, bend your knees a little bit but not so much. You will find what’s comfortable for you practicing. However, again to avoid any injures, keep your knees a little bit bent.

When pulling up, hold the barbell on a close distance to your legs. Stop s little bit above your knees and go back down. Keep your hills on the ground the entire time.

3-Day Workout Program for Women: Day 2 (cont.)

  • Hyperextension (back extension): 4 sets of 15-20 reps.

Technic of Hyperextension (back extension):

Lie down to the horizontal bench with your stomach, so your legs are falling down. Straighten the legs up till the level of your butt, hold it there, and bring your legs back. Your butt muscles are working during this exercise a lot.

  • Seated Calf Raises: 4 sets of 15-20 reps.

Technic of Seated Calf Raises:

Hold on to the sit or to the special holders while doing Seated Calf Raises. Keep you back straight.

Raise your calves and stay on your toes, reaching to the highest level possible for you while inhaling. Hold it there for a couple of seconds and then slowly bring it back down while exhaling.

  • Standing Calf Rises: 4 sets of 15-20 reps.

Technic of Standing Calf Raises:

Stand up onto the machine for standing calf raises putting your shoulders beneath the special pillows to hold you up. Fix your feet position by putting your hills off the platform, while your toes are parallel to each other.

Your body should be entirely straight. In other words, your butt, back and shoulders should make a complete straight line. Slowly bring your hills down, feel the stretch. When you can’t go down anymore, slowly start bringing it back. However, don’t stop and keep going all the way up for better results. Inhale and rich the highest level on your toes. Squeeze your calves as tight as possible, hold it there and slowly bring it back to the ready position.

Congratulations! You are done with the second day of our 3-Day Workout Program for Women! Stay tuned and get some rest while replenishing your body with the right nutrition and water. Next time, we will be focusing on hands and shoulders. Keep it up!


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