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12‑Week Women’s Fat Loss & Toning Plan

A beginner‑friendly 12‑week gym program designed to burn fat, shape your body, and build lean muscle.

Beginner

Lose Fat

5 days/week

Gym

For Women

12 Weeks

Workout Plan

Legs & Glutes

Upper Legs

Glutes

Cardio

Barbell Full Squat

Set	Reps	Weight
1	12	-
2	12	-
3	12	-
4	12	-

Notes:

3–4 sets, 6–12 reps each

Dumbbell Lunge

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Notes:

2–3 sets, 12–15 reps each

Dumbbell Step-Up

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Notes:

2–3 sets, 12–15 reps each

Barbell Hip Thrust

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

Notes:

6–12 reps per set

Straight Leg Kickback (kneeling)

Set	Reps	Weight
1	15	-
2	15	-
3	15	-

Notes:

2–3 sets, 12–15 reps each

Stationary Bike Run

Set	Reps	Weight
1	15	-

Notes:

15 minutes cycling

Back & Arms

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Legs & Glutes

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Chest & Shoulders

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Legs & Arms

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Weekend Abs

Abs

Lower Abs

Obliques

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Workout Plan • Coach Guide • Frequently Asked Questions

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