3-day workout program for an average 165-lb female

3-day workout program for an average 165-lb female

The following workout plan is designed for someone who hasn’t worked out in over 6-months, a beginner, and looking to lose fat & tighten up their glutes and core. When designing a program, it’s important to hit each movement pattern AT LEAST twice per week: Hinge, Push, Squat, Pull, and Lunge. To avoid an injury, use lighter weights (12–15 reps) and moderate rest periods (1–2-minutes.) Each new week, add a little more weight and never compensate weight over form. 


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Day 1: Do exercise 1 and a together in a set, rest 1–2 minutes, then repeat for three rounds. 

1. Goblet Squats 3 sets of 15 — start with 15 lbs and then increase the weight each set to make it more challenging. 

a. Planks 3 sets of 30 seconds

2. Dumbbell Rows 3 sets of 15 — Start with 10lbs and then each set, increase 5 lbs.

a. Bicycle Kicks (No band) — 3 sets of 10 per side.

3. Incline Dumbbell Press 3 sets of 15 — Start with 10lbs and then increase weight per set.

a. Bicep Curls 3 sets of 15 — Start with 8–12lbs and challenge yourself per set

4. Floor Bridge 3 sets of 20 — Body weight with 30 seconds rest between sets.

a. Walk for 15–30 minutes depending on how much time you have

Day 3 (give yourself 1 full day of recovery between workouts. We challenge you to walk for 30 minutes every day.)

1. Step-Ups 3 sets of 10/leg — Body weight, use a bench if there isn’t a step / box.

a. Split Stance Military Press 3 sets of 12 per arm — Begin with 8–12 lbs, increase per set.

2. Dumbbell Row (knuckles up) 3 sets of 12 — Will be slightly different from last workout, the weight will be the same or slightly lower.

a. Tricep Extensions — 3 sets of 12

3. Tall Kneeing Face Pull — 3 sets of 15

a. Side Planks — 3 sets of 15–30 seconds

b. Body Weight Push-Ups — 3- sets of 5–8 eccentric (just the negative)

4. Walk for 15–30 minutes

Workout 3 (day 5)

1. Squat and a row — 3 sets of 10 per arm

a. Planks for 20–30 seconds (try to beat Workout 1’s time.)

2. Goblet Squats — 3 sets of 15 (use 5lbs heavier than Workout 1)

a. Lateral Raises 3 sets of 15

3. Aussie Row (Inverted Row) — 3 sets of 10. Start with the bar higher (shoulder level) and bend the knees. After 1 set, lower the bar or keep legs straight.

a. Stability Ball Taps — 3 sets of 15 (make sure to squeeze thighs into ball.)

4. Walk for 15–30 minutes

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