Perfect Weekly Workout Plan for Women | Transform Your Body in 12 Weeks!

Looking for the perfect guide to achieve your fitness goals? This video reveals the Perfect Weekly Workout Plan for Women, designed to help you tone, strengthen, and transform your body in just 12 weeks! Whether you’re a beginner or looking for a new routine, this plan is ideal for weight loss, muscle gain, and overall fitness.

With a gym workout schedule for females, you’ll target all major muscle groups, including legs, glutes, back, arms, chest, shoulders, and abs. It’s a comprehensive gym workout plan for women that balances strength training, optional cardio, and recovery days to ensure maximum results.

Whether your goal is a 12-week body transformation, toning, or weight loss, this weekly workout plan for women beginners is perfect for creating a strong and fit body. Start your journey with this gym workout schedule for weight loss and toning female, and watch the results unfold!

00:00 INTRO
00:22 WORKOUT SCHEDULE

MONDAY - LEGS & GLUTES WORKOUT, CARDIO (optional)

01:55 BARBELL FULL SQUAT
02:11 DUMBBELL LUNGE
02:27 DUMBBELL STEP UP
02:43 DUMBBELL HIP THRUST
02:59 HYPEREXTENSION

TUESDAY - BACK & ARMS WORKOUT

03:23 LAT PULLDOWN (PRO LAT BAR)
03:39 DUMBBELL BENT OVER ROW BACK
03:55 CABLE-SEATED-ROW-WITH-V-BAR
04:11 DUMBBELL BICEPS CURL
04:27 CABLE TRICEP PUSHDOWN

WEDNESDAY - LEGS & GLUTES WORKOUT, CARDIO (optional)

04:52 DUMBBELL GOBLET SQUAT
05:08 BARBELL ROMANIAN DEADLIFT
05:24 DUMBBELL STIFF LEG DEADLIFT
05:40 DUMBBELL HIP THRUST
05:56 REAR DECLINE BRIDGE

THURSDAY - CHEST & SHOULDERS WORKOUT

06:20 DUMBBELL BENCH PRESS
06:36 DUMBBELL DECLINE BENCH PRESS
06:52 CHEST FLY MACHINE
07:08 DUMBBELL STANDING OVERHEAD PRESS
07:24 DUMBBELL LATERAL RAISE

FRIDAY - LEGS & ARMS WORKOUT, CARDIO (optional)

07:48 BARBELL DEADLIFT
08:04 BARBELL SEATED GOOD MORNING
08:20 LEG EXTENSION MACHINE
08:36 DUMBBELL INCLINE BICEPS CURL
08:52 BARBELL LYING TRICEPS EXTENSION SKULL CRUSHER

WEEKENDS - AB WORKOUT (optional)

09:16 PLANK
09:32 LEG RAISES
09:48 TUCK CRUNCH
10:04 SIDE CRUNCH

#WorkoutPlanForWomen #12WeekTransformation #GymRoutineForWomen

Keywords:
Perfect Weekly Workout Plan for Women, weekly workout plan for women gym, 6 day gym workout schedule for female, 6 day gym workout schedule for women, Gym Workout Plan for Women, 6 day gym workout schedule for weight loss for female, gym routine for weight loss and toning female, gym workout plan for women, 12-week body transformation workout plan female, weekly workout plan for women muscle gain, weekly workout plan for women weight loss, weekly workout plan for women beginner