10-12 Week Plan

Female Fitness 4-day workout plan Level 3

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For exercises with 4 sets, perform 1 warm up set and 3 working sets.

For exercises with 5 sets, perform 1 warm up set and 4 working sets.

Day 1

Quads

  1. Leg extensions toes straight- 5 sets 20 reps
  2. Front squat smith machine or free weight- 4 sets 12,10,8,8 reps
  3. Leg press regular- 4 sets 20,18,15,12 reps
  4. Inner thigh adductor superset with outer thigh- 12 reps each
  5. Bulgarian split squat with smith machine- 4 sets 10-12 reps each leg
  6. Leg press feet together and low- 4 sets 20,18,15,12 reps
  7. Leg extensions toes out - 5 sets 20 reps
  8. Seated calf raises- 4 sets 15 reps
  9. Ab crunches weighted machine- 4 sets 15-20 reps

Day 2

Chest and Arms 

  1. Chest flat flys machine- 12,10, 8 reps, then 6-8-10 drop set
  2. Chest press upper dumbbells- 4 sets 12,10,8,6 reps
  3. Chest upper dumbbell flys - 4 sets 10-12 reps
  4. Chest decline press smith or cable lower press- 4 sets 10 reps
  5. Tricep skull crushers- 4 sets 12,10,8,6 reps
  6. Bicep double cable curl or pulley or bicep cable curls- 4 sets 12,10 reps then 6-8-10 drop set
  7. Tricep rope overhead superset with bicep hammer curls rope- 4 sets 10 rep each 
  8. Bicep concentration curl single cable or dumbbell- 4 sets 12,10,8,8 reps
  9. Tricep dip machine- 4 sets 12,10,8,6 reps
  10. Ball crunches superset with ball twists- 4 sets 20 reps for both

Day 3

Hamstrings and Glutes

  1. Outer thigh superset with inner thigh adductor- 4 sets 10 reps each
  2. Hamstring leg curls double- 4 sets 12,10,8,8 reps
  3. Leg press feet high and together- 4 sets 20,18,15,12 reps
  4. Hip thrusts- 4 sets 10 reps
  5. Single leg curls- 4 sets 10 reps each leg (tempo 2-1-3) 
  6. Walking lunges- 3 sets 12 steps each leg 
  7. Glute kick back machine- 4 sets 10 reps each leg
  8. Seated calf raises- 4 sets 15-20 reps
  9. Machine crunches- 4 sets 15-20 reps

Day 4

Back and Shoulders

  1. Back straight arm push downs- 4 sets 20 reps
  2. Back lat pull downs- 4 sets 12,10 reps then 6-8-10 drop set
  3. T-bar rows upper grip- 4 sets 12,10,8,6 reps
  4. Single lat pull backs- 4 sets 10 reps each arm
  5. Cable rows- 4 sets- 12,10, then 6-8-10 drop set
  6. Shoulder press dumbbells superset with side raises- 4 sets 10-12 reps each exercise
  7. Shoulder reverse delts machine superset with upright rows 4 sets 10 reps each exercise
  8. Shoulder rope front hammer raises- 3 sets 10-12 reps
  9. Ball crunches- 4 sets 20 reps

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