8‑Week Women's Full Body Transformation

A simple 3‑day full‑body program designed to help women burn fat, build lean muscle, and get stronger in just 8 weeks.

Beginner

Body Transform

3 days/week

Gym

For Women

8 Weeks

Description

This 8‑week training program is built specifically for women who want to burn body fat while building strong, lean muscle.

Whether you're brand new to the gym or already have some training experience, this program gives you a simple and effective structure to follow. You'll train three days per week using full‑body workouts that target multiple muscle groups in every session.

Important Notice

Rest about 30 to 60 seconds between sets. Try to increase the weight slightly each week. Even a small increase around 1 kg or a couple of pounds makes a difference. The key is steady progressive overload week after week.

Workout Plan

Saturday Full Body Workout

Dumbbell Squat

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Dumbbell Bench Press

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Cable Seated Row

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Dumbbell Stiff-Leg Deadlift

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Barbell Hip Thrust

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Monday Full Body Workout

Barbell Deadlift

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Assisted Triceps Dip (Kneeling)

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Notes:

If you can’t manage, you can use assisted machines

Pull-Up

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Notes:

If you can’t manage, you can use assisted machines

Lever Leg Extension

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Front Plank

Set	Reps	Weight
1	20	-
2	20	-
3	20	-

Notes:

3 sets of 20 seconds

Wednesday Full Body Workout

Dumbbell Seated Shoulder Press

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Cable Wide-Grip Lat Pulldown

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Push-Up

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Barbell Lunge

Set	Reps	Weight
1	10	-
2	10	-
3	12	-

Hyperextension

Set	Reps	Weight
1	10	-
2	10	-
3	12	-