Strength and Muscle Building Workout Program for Women

Workout Plan

This workout program is designed to lose fat, gain muscle and strength. The workout itself targets your lower body three times a week with a strong focus on your glutes, and your upper body twice a week with a focus on sculpting the muscles of the arms. To train with this program, click the green save button below. Thus, when you go to training, you can open this program that you have registered on your profile page and perform the movements in the correct form.



Warm-up helps prepare your body for aerobic activity. Because the main purpose of warming is to prepare your whole body for training. With a proper warm up exercise and stretching routine the elasticity and flexibility of the tendons and ligaments are increased. Warm-up and stretching is an activity that does not take much time, even a 10-15 minute stretching routine will help you avoid injury. For this reason, before starting any exercise program, warm-up movements and then stretching movements should be done.


The daily calorie intake calculator will help you calculate the number of calories you should consume in line with your goals. If your goal is to lose weight, calculate the number of calories you should consume by selecting the weight loss section. If your goal is to build muscle, choose the muscle building part.

Metric Imperial
Target Daily Caloric Intake
These calculations are based on averages.