12 Week Workout Plan for Females at Home (Download PDF)

Working out can be fun if you have a good workout program because that allows you to workout systematically and help you target each muscle effectively and achieve maximum results.

That’s why I’ve shared a 12 week workout plan for females in this article for those who want to improve their strength, build muscles, and shed some excess pounds without going to the gym and spending hours.

So if you’re looking for an easy-to-follow and effective three-month workout plan at home, you can try this.

I’ve also shared a PDF of this program that you can download for future use.

Details about the 12 Week Females Workout Program

1) How many days a week you’ll train

Four times a week.

2) What you expect from this program:

This 12-week home workout plan may help you build muscle and lose weight simultaneously and help transform your physique. You’ll feel stronger, fitter, and in good shape than before after you complete the workout.

3) What should be the daily workout duration:

You’ll do 30 to 45 minutes of workout on every training day.

4) What kind of exercises you’ll do in this program:

You’ll perform various exercises in this training, from bodyweight cardio and muscle building to dumbbell and resistance band workouts.

5) Who can use this workout plan

This workout plan is particularly designed for females who want to improve their fitness and physique. Females from the 16 to 40 age group can try this workout, except those who are pregnant, taking medication, and suffering from any health issues. It’s best to consult your healthcare experts before starting this program.

6) What will be the exercise difficulty:

I’ve included myriad exercises in this program, from beginner to intermediate level. The program will start with easy exercises and will be challenging as you move forward.

7) What equipment does it require:

Other than your own body weight, it will require dumbbells, resistance bands, and a flexible workout bench so you can perform a variety of exercises and accomplish better results.

Instructions to Follow the Workout Plan Effectively

1) Warm-up: Do some warm-up exercises for five minutes on your strength training day.

2) Number of rounds: Perform two rounds if you’re starting out and three once you build strength and endurance.

3) Customization: You can make desired changes to this routine, depending on your fitness level.

4) How to do exercises: On your cardio day, perform exercises in circuits (do one exercise after another with little rest in between and then repeat). And on strength training day, perform all sets of each exercise individually.

5) Rest between rounds: You can take 2-3 minutes of rest between rounds so that you can give your best during your cardio workout.

6) Consistency matters: It’s a 3-month workout plan, so it won’t be easy to complete. But if you stay consistent and follow a proper diet, you’ll see noticeable results.

12 Week Workout Plan Schedule

A female working out at home

Week 1

Monday – Cardio

ExerciseReps/time
Jog in place15-sec
 Mountain Climbers15-sec
 Jumping Jacks15-sec
Flutter Kicks15-sec
Ankle Hops15-sec
Forearm Plank30-sec
Squat Jump10 reps
Repeat two to four times

Tuesday – Bodyweight Strength Workout

ExerciseReps
Half Burpees10 x 3
Kneeling Push-up10 x 3
 Lying IYT Raises10 x 3
 Standard Squat10 x 3
Bench Dips10 x 3
Front Lunges10/side
Glute Bridge10 x 3

Thursday – Cardio

ExerciseReps/time
Air Squat15 reps
Lateral Run15-sec
High Knees15-sec
Squat Pulses to Jump3 pulses 1 jump x 6
Crunches10 reps
Split Jump Squat5 reps/side
Leg Raises10 reps
Perform two to four rounds

Friday – Resistance Band Workout

ExerciseRepsSets
Resistance Band Floor Press8-123
Resistance Band Deadlift6-83
RB Overhead Press 8-123
Bent-over Resistance Band Row 10-123
Resistance Band Rear Delt Fly10-123
RB Concentration Curl8-123

Week 2

Monday – Cardio

ExerciseReps/time
Jog in place15-sec
 Mountain Climbers15-sec
 Jumping Jack15-sec
Shoulder Tap10 taps/side
Reverse Crunches15 reps
Alternate Heel Taps15-sec
 Side Plank15-sec/side
Drop Squat10 reps
Repeat two to four times

Tuesday – Bodyweight Workout

ExerciseRepsSets
Burpees6-83
Superman10-123
Kneeling Push-ups8-123
Chair Dips8-123
Reverse Lunges8-10/side2
Diamond Knee Push-ups8-103
Single Leg Glute Kickback8-10/side2

Thursday – Cardio

ExerciseReps/time
Lateral Run15-sec
 Mountain Climbers15-sec
High Knees15-sec
Tabletop crunches15-sec
Ankle Hops15-sec
Flutter Kicks30-sec
Jump Squats10 reps
Plank45-sec
Side Plank15-sec/side
Repeat two to four times

Friday – Dumbbell Workout

ExerciseRepsSets
Dumbbell Front Squat8-123
Dumbbell Overhead Press10-123
Incline DB Bench Press10-123
Dumbbell Pullover8-103
One-arm Dumbbell Row8-103
Dumbbell Biceps Curl8-122
If you don’t have dumbbells at home, perform bodyweight and resistance band exercises.

Week 3

Monday – Cardio

ExerciseReps/time
Air Squat15 reps
Mountain Climber20-sec
High Knees20-sec
Shoulder Tap20-sec
Squat Thrust10 reps
Russian Twist5 reps/side
Lying Leg Raises10 reps
Split Jump Squat10 peps

Tuesday – Bodyweight and Resistance Band Workout

ExerciseRepsSets
Burpees6-82
RB Suitcase Deadlift8-103
Kneeling Push-ups8-122
RB Floor Press8-123
Squat10-123
Banded Lateral Raises8-103
Glute Bridge8-102

Thursday – Cardio

ExerciseReps/time
Inchworm15 reps
Crossbody Mountain Climber20-sec
High Knees20-sec
Shoulder Tap20-sec
Squat Thrust10 reps
Side Plank Hip Raise5 reps/side
Plank Jack10 reps
Squat Jump10 peps

Friday – Dumbbell and Bodyweight Workout

ExerciseRepsSets
Regular Push up8-122
Floor I-Y-T Raise8-103
DB Deadlift to Upright Row8-122
Dumbbell Lunges8-123
Dumbbell Bent-over Row10-123
Dumbbell Glute Bridge8-103

Week 4

Monday – Cardio

ExerciseReps/time
Inchworm15 reps
Shoulder Tap20-sec
High Knees20-sec
Bear Crawl20-sec
Squat Jump10 reps
Bicycle Crunches5 reps/side
Plank Jack10 reps
Plank Ankle Taps20-sec
Squat Jump10 peps

Tuesday – Bodyweight and Resistance Band Workout

ExerciseRepsSets
Banded Floor Press6-82
Towel Pull inside8-103
Kneeling Push-ups8-122
Decline Press-up8-123
Bench Dips10-123
RB Hammer Curl8-103
Resistance Band Pull Apart8-102

Thursday – Cardio

ExerciseReps/time
Jumping Jacks20-sec
Diver Pushup15 reps
Shoulder Tap20-sec
Dead Bug Crunches20-sec
Inchworm20-sec
Curtsy Lunge10 reps
Bicycle Crunches5 reps/side
Plank Jack10 reps
Side Plank Rotation20-sec

Friday – Dumbbell Workout

ExerciseRepsSets
Dumbbell Front Squat8-122
Incline DB Bench Press8-103
Dumbbell Lateral Raises8-122
One-arm Dumbbell Row8-123
Dumbbell Lunges10-123
Dumbbell Leg Curl8-103

Week 5

Monday – Cardio

ExerciseReps/time
Burpees10 reps
Mountain Climber15 reps
Reverse Crunches20-sec
Kneeling Pushups20-sec
Turkish Get Up20-sec
Flutter Kicks10 reps
Standard Crunches5 reps/side
Plank Jack10 reps
Lunge Front Kick20-sec

Tuesday – Pull Workout

ExerciseRepsSets
Inverted Row8-122
Superman Pull8-103
Incline Plank Rowing8-12/side2
Dumbbell Deadlift6-83
Dumbbell Pullover8-103
Dumbbell Shrugs8-103

Thursday – Cardio

ExerciseReps/time
Burpees10 reps
Crossbody Mountain Climber15 reps
Lunge Front Kick20-sec
Kneeling Pushups20-sec
Kneeling Squat Jump20-sec
Flutter Kicks20-sec
Pushup Jack5 reps/side
Sit Outs10 reps/side
 Sprint in Place15-sec

Friday – Push Workout

ExerciseRepsSets
Standard Pushup8-122
Dumbbell Floor Press8-103
Dumbbell Arnold Press8-123
Dumbbell Lateral Raises10-123
Tricep Dips10-123
Single-arm Tricep Extension8-10/side2

Week 6

Monday – Cardio

ExerciseReps/time
Inchworm10 reps
Crossbody Mountain Climber15 reps
Squat Jump20-sec
Tuck Jump20-sec
Power Maker20-sec
Plank Jack20-sec
Pulse with Squat Jump20-sec
Kneeling Squat Jump10 reps/side
Dead Bug Crunches15-sec

Tuesday – Lower Body Workout

ExerciseRepsSets
Resistance Band RDL8-122
Dumbbell Lunges8-103
Dumbbell Step-up8-123
Dumbbell Leg Curl10-123
Dumbbell Glute Bridge10-123

Thursday – Cardio

ExerciseReps/time
Inchworm10 reps
Crossbody Mountain Climber15 reps
Squat Jump20-sec
Shoulder Tap20-sec
High Knees20-sec
Plank Jack20-sec
Reverse Crunches20-sec
Kneeling Squat Jump10 reps/side
Plank45-60 sec
Side Plank20-sec/side

Friday – Upper Body Workout

ExerciseRepsSets
Pushup8-122
Chair Dips8-103
Dumbbell Lateral Raise8-123
Dumbbell One-arm Row10-123
Dumbbell Rear Delt Raise10-123
Bodyweight Superman Pull10-123

Week 7

  • Monday – 30-minute Low Intense Cardio
  • Tuesday – 30-minute Bodyweight Workout
  • Thursday – 20-minutes HIIT
  • Friday – 45-minutes Bodyweight and Resistance Band Workout

Week 8

  • Monday – 30-minute Aerobic Workout
  • Tuesday – 45-minute Dumbbell and Bodyweight Upper Body Workout
  • Thursday – 20-minute High-Intensity Interval Training
  • Friday – 45-minutes Lower Body Workout

Week 9

  • Monday – 15-minute Full Body Cardio and 15 minutes Core specific workout
  • Tuesday – 30-minute Dumbbell Crossfit Workout
  • Thursday – 45-minute Upper Body Workout
  • Friday – 45-minute Lower Body Workout

Week 10

  • Monday – 30-minutes Dumbbell HIIT Workout
  • Tuesday – 45-minute Bodyweight and Resistance Band Upper Body Training
  • Thursday – 30-minute Low Intense Cardio
  • Friday – 45-minute Resistance Band and Bodyweight Lower Body Training

Week 11

  • Monday – 20-minutes LISS and 10-min Abs Workout
  • Tuesday – 45-minute Bodyweight and Dumbbell Push Workout
  • Thursday – 45-minute Pull Exercises
  • Friday – 45-minute Leg Workout

Week 12

  • Monday – 45-minute Push Workout
  • Tuesday – 30-minute Cardio
  • Thursday – 45-minute Pull Workout
  • Friday – 45-minute Leg Workout

12 Week Workout Plan for Females PDF

General FAQs

What result can you expect after 12 weeks?

This workout routine will help you build muscles, improve your strength and endurance, and shed some excess pounds. All in all, you’ll feel stronger, fitter, and in good shape than before.

Can you make changes to this routine?

You can make any changes you like, it is up to you. For example, if you don’t have dumbbells, then you can replace them with bodyweight or resistance band exercises.

I’m a beginner. Can I use this routine?

Yes, this workout plan is suitable for all fitness enthusiasts, especially beginners and intermediate.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.