This 8-week program is specifically designed for **beginner women** seeking to start their fitness journey, lose weight, and build a healthy lifestyle. The routine effectively combines **compound weight training** and **Zone 2 Cardio** across a 4-day split schedule (Upper Body/Lower Body) with core work integrated daily.

Workout Summary

  • Main Goal: Lose Fat
  • Workout Type: Split (Upper/Lower)
  • Training Level: Beginner
  • Program Duration: 8 weeks
  • Days Per Week: 4
  • Time Per Workout: 60–75 minutes (including cardio)
  • Equipment Required: Barbell, Dumbbells, Cables, Machines, Exercise Ball

🔑 Fundamental Strategies for Success (Nutrition & Supplements)

For beginners, keeping the fat loss process simple and sustainable is the priority. **Nutrition always comes first**.

Nutrition Focus: Keep it Simple

  • Focus on a manageable **caloric deficit** to promote fat loss.
  • Prioritize **whole foods**, lean proteins, and ample vegetables.
  • Avoid overcomplicating your diet at the start. Build simple, healthy eating habits that you can maintain long-term.

Supplementation Strategy: Foundational Support

  • Protein Powder: Essential for supporting muscle repair and increasing satiety during a calorie deficit.
  • Multivitamins: Helps ensure adequate intake of essential nutrients, especially when reducing overall food volume.
  • Optional (Consult Doctor): Pre-Workout or Fat Burners can be added, but they are **not necessary** for success. Prioritize food and consistency over supplements.

🏃 Zone 2 Cardio: The Fat-Burning Zone

Cardiovascular exercise is integral to this program, specifically using **Zone 2 Cardio**—a moderate, sustained effort that is highly effective for improving metabolic health and burning fat.

How to Calculate Zone 2 Heart Rate:

  1. Max Heart Rate (MHR): Subtract your age from 220. (Example: 40 years old $\rightarrow 220 – 40 = 180$ BPM).
  2. Zone 2 Target: Aim for approximately 70% of your MHR. (Example: $180 \times 0.70 = 126$ BPM).

Protocol: Perform 20–30 minutes of Zone 2 Cardio (elliptical, treadmill, rower, etc.) **after** every weight training session. This ensures you can apply maximum strength to the weights before focusing on endurance.

🗓️ 8-Week Training Schedule & Protocol

The program follows a simple Upper/Lower body split, performed 4 days a week. **Crucially, never train more than three days in a row.**

Example Weekly Schedule:

Day Workout Focus
Monday Workout 1 (Upper Body + Cardio)
Tuesday Workout 2 (Lower Body + Cardio)
Wednesday Rest
Thursday Workout 3 (Upper Body + Cardio)
Friday Workout 4 (Lower Body + Cardio)
Saturday Rest
Sunday Rest

Weight Training Protocol:

Focus on **compound exercises** (multiple-joint movements) for maximum efficiency. Perform all sets of one exercise before moving to the next.

  • Sets: 3 sets per exercise.
  • Rep Scheme: Progressive. Set 1 (Moderate weight, 12 reps), Set 2 (Slightly heavier, 10 reps), Set 3 (Heaviest, 8 reps, aiming for failure).
  • Rest: 90 seconds between all sets and exercises.
  • Abs: Use bodyweight only for core exercises.

🏋️ The 4 Weekly Workouts (Upper/Lower Split)

Workout #1 – Upper Body (Monday)

Upper Body Workout for Women: 10 Best Exercises

Exercise Sets Reps (Weight Progression)
Incline Dumbbell Press 3 12, 10, 8
Bent-Over Barbell Row 3 12, 10, 8
Smith Machine Shoulder Press 3 12, 10, 8
Alternate Dumbbell Curl 3 12, 10, 8
Lying Triceps Extension 3 12, 10, 8
Lying Leg Raise (Core) 3 12, 12, 12
Finish with: 20–30 minutes of Zone 2 Cardio

Workout #2 – Lower Body (Tuesday)

The Most Effective Lower-Body Exercises, According to 2 Trainers

Exercise Sets Reps (Weight Progression)
Goblet Squat 3 12, 10, 8
Stiff Leg Deadlift (Hamstrings) 3 12, 10, 8
Leg Press 3 12, 10, 8
Walking Lunge 3 12, 10, 8
Seated Calf Raise 3 12, 10, 8
Crunches (Core) 3 12, 12, 12
Finish with: 20–30 minutes of Zone 2 Cardio

Workout #3 – Upper Body (Thursday)

Upper Body Workouts

Exercise Sets Reps (Weight Progression)
Wide Grip Lat Pull Down 3 12, 10, 8
Flat Bench Press 3 12, 10, 8
Lateral Raise 3 12, 10, 8
Hammer Dumbbell Curl 3 12, 10, 8
Straight Bar Tricep Extension 3 12, 10, 8
Abdominal Air Bike (Core) 3 12, 12, 12 (per side)
Finish with: 20–30 minutes of Zone 2 Cardio

Workout #4 – Lower Body (Friday)

Lower Body Exercises Breakdown (Animated Guide)

Exercise Sets Reps (Weight Progression)
Squat (Barbell or Dumbbell) 3 12, 10, 8
Deadlift (Trap Bar or Conventional) 3 12, 10, 8
Dumbbell Step Up 3 12, 10, 8 (per leg)
Abductor Machine 3 12, 10, 8
Adductor Machine 3 12, 10, 8
Seated Calf Raise 3 12, 10, 8
Exercise Ball Crunch (Core) 3 12, 12, 12
Finish with: 20–30 minutes of Zone 2 Cardio

Conclusion: Consistency and effort are your biggest allies. Track your progress, challenge yourself to lift slightly heavier each week, and enjoy the start of your fitness journey!