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Quick workouts for women

Quick workouts for women

A 4 weeks gym program, 5 workouts a week. The cycle has 5 workouts, each with 4 to 4 exercises, about 30 minutes and 220 kcal on average. Most sets go to legs, back and shoulders.

Level: Intermediate
Per week: 5
Workouts in cycle: 5
Weeks: 4
Exercises: 20

For people who already know the basic lifts and have trained for at least a couple of months: higher volume, with supersets.

Workouts in this program

1. Legs and glutes

4 exercises, 30 min, about 250 kcal

Dumbbell Romanian deadlift	3 × 12
Barbell hip thrust	3 × 12
Lying leg curl	3 × 12
Machine seated hip abduction	3 × 12

2. Back

4 exercises, 30 min, about 200 kcal

Seated cable row	3 × 12
Single-arm dumbbell row, right	3 × 12
Lat pulldown	3 × 12
Straight-arm cable pulldown	3 × 12

3. Shoulders and abs

4 exercises, 30 min, about 200 kcal

Machine shoulder press	3 × 12
Dumbbell lateral raise	3 × 12
Decline bench crunch	3 × 12
Captain's chair leg raise	3 × 12

4. Legs and glutes

4 exercises, 30 min, about 250 kcal

Leg press	3 × 12
Dumbbell reverse lunge	3 × 12
Seated leg extension	3 × 12
Seated calf raise	3 × 12

5. Arms and chest

4 exercises, 30 min, about 190 kcal

Seated machine chest press	3 × 12
Machine fly	3 × 12
Cable bicep curl	3 × 12
Cable pushdown	3 × 12

How to follow it

Do the workouts in order. If you miss a day, just continue with the next workout. Pick a weight where the last two reps are hard but your form holds. When every set feels easy, add weight next time. The app remembers your weights for each exercise and suggests where to start.

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