Women’s Strength · 4 weeks
Women’s Gym Builder: 4 Weeks
A women-focused gym plan using stable strength choices, deliberate repetitions, and clear alternatives.
Preview the full scheduleGoalProgress upper, lower, and full-body gym strength
LevelReturning or intermediate
Frequency3 days / week
Sessions12
PROGRAM SETUP
Equipment and emphasis
Dumbbells · Bench · Cable station · Optional machines
Women FocusedGymStrengthUpper Lower
PRIVATE CALENDAR
Schedule the full program
Choose a start date, then add the full program. Your workout results and history stay private to your account.
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Every planned session
- Week 1 · Day 1Women’s Upper: Push-PullDay 1 · 35–50 min · 5 exercisesPREVIEW
- Week 1 · Day 2Women’s Lower: Gym BuilderDay 3 · 35–50 min · 5 exercisesPREVIEW
- Week 1 · Day 3Women’s Total Body: Steady StrengthDay 5 · 30–50 min · 5 exercisesPREVIEW
- Week 2 · Day 1Women’s Upper: Push-PullDay 8 · 35–50 min · 5 exercisesPREVIEW
- Week 2 · Day 2Women’s Lower: Gym BuilderDay 10 · 35–50 min · 5 exercisesPREVIEW
- Week 2 · Day 3Women’s Total Body: Steady StrengthDay 12 · 30–50 min · 5 exercisesPREVIEW
- Week 3 · Day 1Women’s Upper: Push-PullDay 15 · 35–50 min · 5 exercisesPREVIEW
- Week 3 · Day 2Women’s Lower: Gym BuilderDay 17 · 35–50 min · 5 exercisesPREVIEW
- Week 3 · Day 3Women’s Total Body: Steady StrengthDay 19 · 30–50 min · 5 exercisesPREVIEW
- Week 4 · Day 1Women’s Upper: Push-PullDay 22 · 35–50 min · 5 exercisesPREVIEW
- Week 4 · Day 2Women’s Lower: Gym BuilderDay 24 · 35–50 min · 5 exercisesPREVIEW
- Week 4 · Day 3Women’s Total Body: Steady StrengthDay 26 · 30–50 min · 5 exercisesPREVIEW