Women’s Strength · 4 weeks
Women’s Home Strength: 4 Weeks
A women-focused home rotation covering total body, upper body, and lower body without stereotypes.
Preview the full scheduleGoalBuild total-body strength with simple home equipment
LevelNew to intermediate
Frequency3 days / week
Sessions12
PROGRAM SETUP
Equipment and emphasis
Bodyweight · Resistance band · Chair · Optional dumbbells
Women FocusedHomeBalancedThree Days
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 Total Body: Home DayDay 1 · 30–50 min · 5 exercisesPREVIEW
- Week 1 · Day 2Women’s Upper ConfidenceDay 3 · 35–45 min · 6 exercisesPREVIEW
- Week 1 · Day 3Women’s Lower: Home BuilderDay 5 · 35–50 min · 5 exercisesPREVIEW
- Week 2 · Day 1Women’s Total Body: Home DayDay 8 · 30–50 min · 5 exercisesPREVIEW
- Week 2 · Day 2Women’s Upper ConfidenceDay 10 · 35–45 min · 6 exercisesPREVIEW
- Week 2 · Day 3Women’s Lower: Home BuilderDay 12 · 35–50 min · 5 exercisesPREVIEW
- Week 3 · Day 1Women’s Total Body: Home DayDay 15 · 30–50 min · 5 exercisesPREVIEW
- Week 3 · Day 2Women’s Upper ConfidenceDay 17 · 35–45 min · 6 exercisesPREVIEW
- Week 3 · Day 3Women’s Lower: Home BuilderDay 19 · 35–50 min · 5 exercisesPREVIEW
- Week 4 · Day 1Women’s Total Body: Home DayDay 22 · 30–50 min · 5 exercisesPREVIEW
- Week 4 · Day 2Women’s Upper ConfidenceDay 24 · 35–45 min · 6 exercisesPREVIEW
- Week 4 · Day 3Women’s Lower: Home BuilderDay 26 · 35–50 min · 5 exercisesPREVIEW