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Feminine Strength 3 Day Workout Routine

By Brad Borland

Experience
Intermediate (2-3 years)
Time
53 minutes/day | 3 days/week
Good for
Gain Strength, Tone Body
Equipment
2 x Dumbbell, Incline Bench, 1 x Dumbbell, Steps, Bodyweight, Box, Loop Bands, Pull up bar, Flat Bench, Barbell, Squat Rack, Lying Leg Curl Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This workout utilizes compound and accessory lifts in superset style to build strength and tone muscle. Many women in fitness community avoid strength training for fear of getting "bulky" or "too big". What they don't know is that women aren't prone to packing on a tone of muscle due to having much less testosterone than their male counterparts. For this reason, strength training in women is actually extremely effective for not only getting stronger, but more toned and slender with lean muscle mass. This workout routine helps you do just that with a variety of lifts performed in pairs, or supersets, where you perform sets of exercises consecutively before taking a rest period. Women looking to get stronger and look toned should give this workout a try!

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Workout Overview


Day 1 - Monday - Workout A

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Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing One Leg Calf Raise With Dumbbell demonstrationPlay Standing One Leg Calf Raise With Dumbbell demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Wednesday - Workout B

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Circuit
Box Jump demonstrationPlay Box Jump demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Push-up demonstrationPlay Push-up demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Resistance Band Assisted Pull Up (From Foot) demonstrationPlay Resistance Band Assisted Pull Up (From Foot) demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Two Arm Standing Dumbbell Extension demonstrationPlay Two Arm Standing Dumbbell Extension demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Friday - Workout C

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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One Arm Seated Dumbbell Press demonstrationPlay One Arm Seated Dumbbell Press demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Side Lunge demonstrationPlay Barbell Side Lunge demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Crunches demonstrationPlay Crunches demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
5B. Plank
3 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 6/24/2018, UTC


Last Updated: 7/12/2021, UTC

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