Fat Loss Gym Workout Plan for Women - 12 Week Exercise Program - DrWorkout.fitness

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Fat Loss Gym Workout Plan for Women

This 12 week fat loss gym workout plan for women is designed specifically for fat burning and to build your desired beach body. Abs are done twice a week. There is no need to train abs every single day as this will only strain the muscles. By performing cardio in the beginning of the routine and early in the morning your body will use stored fat as fuel rather than any carbs or food that you eat throughout the day. In case, if cardio become easier you can increase the speed or incline of the treadmill. You can also perform high intensity interval training.

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Diet is as important to this routine as performing each exercise with as much intensity as possible. For an individual to see results from this fat burning workout plan, it is necessary to eat a clean and healthy diet to enhance results. With a fat burning routine it is very important to take twice amount of protein. It is also important to have one carb loading day throughout the week to confuse the body, thus stimulating metabolism and fat loss. You need to eat a clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away. Drink plenty of water while performing this as drinking water helps to keep up your metabolism and hydrate your muscle tissues.


12 Week Fat Burning Gym Workout Plan for Women


Training Level: Beginner/Intermediate/Advanced

Training Days: 3 Days

Routine Duration: 12 Weeks or 3 Month

Warm up: 5min warm up before you begin your workout

Rest: 60 or 90 sec between sets

Protein Intake: Take twice amount of protein

Sleep: 8 hrs

Daily Workout Schedule:


Day 1 ( Monday): Upper Body

Day 2 (Tuesday): Lower Body and Abs

Day 3 (Wednesday): Rest Day

Day 4 (Thursday): Upper Body

Day 5 (Friday): Lower Body and Abs

Day 6(Saturday): Rest Day

Day 7(Sunday) : Rest Day

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Workout Plan


Fat Loss Gym Workout Plan for Women

Day1 : Monday - Target: Upper Body

  • Barbell Bench Press -Sets: 3- Reps: 15,12,10
  • Barbell Row- Sets:3- Reps: 12, 10, 8
  • Dumbbell Lateral Raise- Sets:3- Reps: 12, 10, 8
  • Wide Grip Lat Pull Down- Sets:3- Reps: 12, 12,12
  • Cable Triceps Pushdown- Sets:3- Reps: 12, 12,12
  • Preacher Curl- Sets:3- Reps: 12, 12,12


Day 2 : Tuesday - Target: Lower Body and Abs


  • Squats- 3- 15,15,15
  • Lying Leg Curls- 3- 15,12,10
  • Leg Extension- 3- 15,12,10
  • Leg Press - 3- 15,12,10
  • Hanging leg Raise- 3- 20,20,20


Day 3: Wednesday- Rest Day

Day 4: Thursday - Target: Upper Body


  • Dumbbell Bench Press- 3- 15,12,10
  • One Arm Dumbbell Row- 3- 15,12,10
  • Shoulder Press- 3-15,12,10
  • Pull Ups- 3- 15,12,10
  • Dumbbell Standing Triceps Extension- 3- 15,12,10
  • Dumbbell Curl- 3- 15,12,10


Day 5: Friday - Target: Lower Body and Abs


  • Squats- 3-15,12,10
  • Leg Extension - 3- 15,12,10
  • Deadlift - 3- 15,12,10
  • Leg Press- 3- 15,12,10
  • Seated Calf Raise- 3-15,12,10
  • Leg Raise- 3- 15,12,10
  • Plank -3-120 sec each
  • Hanging Knee Raises-3- 15,12,10


Day 6 : Saturday- Rest Day

Day 7: Sunday- Rest Day

Cardio


  • Week 1 - 3 cardio sessions. 30 minutes.
  • Week 2 - 3 cardio sessions. 30 minutes.
  • Week 3 - 3 cardio sessions. 30 minutes.
  • Week 4 - 3 cardio sessions. 30 minutes.
  • Week 5 - 4 cardio sessions. 30 minutes
  • Week 6 - 4 cardio sessions. 30 minutes
  • Week 7 - 4 cardio sessions. 30 minutes
  • Week 8 - 4 cardio sessions. 30 minutes
  • Week 9 - 5 cardio sessions. 30 minutes.- Intense cardio workouts
  • Week 10 - 5 cardio sessions. 30 minutes - Intense cardio workouts
  • Week 11 - 5 cardio sessions. 30 minutes- Intense cardio workouts
  • Week 12 - 5 cardio sessions. 30 minutes- Intense cardio workouts


Good Luck! Keep in touch and update your progress in the comment box. If you have any doubts or questions about this12 week fat burning gym workout plan for women please comment below, we are here to help you.

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