12-week Beginner Training Program For Women

12-week Beginner Training Program For Women

is designed to:

  • Introduce your body to physical exercise
  • Introduce you to a variety of exercises, training equipment, and training splits
  • Train all of your major muscle groups
  • Strengthen your core and primal movement patterns
  • Encourage body-wide neuromuscular adaptation
  • Promote the development of a strong foundation of muscular endurance upon which you can safely build in the subsequent programs. Without this strong foundation, you will be at risk of injury

By the end of the program, you should have:

  • developed significant strength (mostly due to neuromuscular adaptation), muscular endurance, and muscular “tone”
  • dramatically improved your overall fitness.

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The beginner training program for women is divided into four sections (microcycles), each one lasting for three weeks. The first two microcycles focus on full-body circuit training, which means that you will be training your entire body in each workout. The last two microcycles focus on split training, which means that you will be dividing your body into sections and training them in separate workouts.

Please don’t be intimidated by the number of exercises in some of the workouts. You will be flying through them with minimal rest, so the workouts will be completed very quickly.

Suitability

  • Beginners
  • Individuals who have less than three months of consistent weight training experience
  • Experienced individuals who haven’t trained for more than three months

Instructions

  • Always use a weight that’s heavy enough to make the reps challenging.
  • Whenever you have to increase the weight, add a maximum of 5 lb (2.5 kg) to upper-body exercises and 10 lb (5 kg) to lower-body exercises.
  • Complete the exercises in the order presented.
  • Try to master the proper form of each exercise, including proper breathing technique.
  • Try to develop a mental connection with your muscles and with the movement patterns.
  • If you can’t perform one of the exercises for some reason, see the overview page for alternative exercises.
  • Don’t forget to warm up before, and cool down after, each workout.
  • Once you have completed the beginner training program for women, you must take a deload week (a week during which you either rest or train lightly). Only then should you move on to the next program.

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Note: Some exercises are not as of yet included in my exercise database under ‘Exercises’ but i’ll add them as soon as possible.

Microcycle 1: Full-body circuit (3 weeks)

  • For microcycle 1, you will perform a full-body circuit
  • Complete 3 workouts per week, with at least 1 day of rest between each workout (e.g. AXAXAXX, where “A” is a workout day and “X” is a rest day)
  • Complete 2 circuits per workout
  • Rest for only 20–30 seconds between exercises
  • Rest for 2–3 minutes before starting the second circuit
  • Each workout should take less than 30 minutes


For microcycle 2, you will perform a more comprehensive full-body circuitMicrocycle 2: Full-body circuit (3 weeks)

  • Complete either 3 workouts a week (AXAXAXX) or a workout every other day (AX)
  • Complete 2 circuits per workout
  • Rest for only 20–30 seconds between exercises
  • Rest for 2–3 minutes before starting the second circuit
  • Each workout should take less than 40 minutes


For microcycle 3, you will perform an upper–lower split. This means that you will train all of your upper body in one workout and all of your lower body in another workout. Also, instead of circuit training, you will perform set training, which means that you will complete all of the sets for one exercise before moving on to the sets of the following exerciseMicrocycle 3: Upper–Lower split (3 weeks)

  • Recommended workout schedules: ABXABXX or ABX
  • Rest for only 20–30 seconds between sets
  • Rest for only 60–90 seconds between exercises
  • Each workout should take less than 40 minutes



For microcycle 4, you will perform a 3-day split in which you will train your back, biceps, and core in Workout A; your chest, shoulders, triceps, and core in Workout B; and your legs and glutes in Workout CMicrocycle 4: 3-day split (3 weeks)

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  • Recommended workout schedules: ABCXABX (then start from C the next week) or ABCX (i.e. three days on, one day off)
  • Rest for only 20–30 seconds between sets
  • Rest for only 60–90 seconds between exercises
  • Each workout should take less than 40 minutes



MEDICAL DISCLAIMER

Just to be safe, please consult your doctor before starting the beginner training program for women. ValentinBosioc.com will not be liable for any incidental, consequential, or other damages arising from the application of the information presented on this website.

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