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 work out systematically and helps 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.

12 Week Women’s Home Workout Plan Description

Women's Workout at Home

1. Sessions/Week: Four to six times weekly

2. Duration/Session: 30-45 minutes workout per day

3. Program Goal: It will help you achieve a strong, flexible, and attractive physique over time.

4. Types of Exercises You’ll Do in This Program: This program involves performing various exercises, from strength and aerobics to balance and flexibility, so you can take your fitness to the next level.

5. Equipment Needed: Besides bodyweight, it also requires dumbbells, resistance bands, an adjustable bench, and an exercise mat so you can perform myriad exercises and shape your physique.

6. Who can use this workout plan: This plan is particularly designed for females who want to transform their fitness levels. 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.

7. Workout Difficulty: I’ve included myriad exercises in this program, from beginner to intermediate. The program will start with easy exercises and will be challenging as you progress.

Instructions to Follow the Workout Routine 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.

The Best 12 Week Workout Plan for Females at Home

A female working out at home
  • Week 1 to 3 – Full Body Workout
  • Week 4 to 6 – Push, Pull, and Legs (PPL)
  • Week 7 to 9 – Upper and Lower Body Split
  • Week 10 to 12 – Hybrid Split

Week 1 to 3 – Full Body Workout

  • Monday: Bodyweight Strength Workout
  • Tuesday: Endurance Cardio
  • Wednesday: Total Body Strength Training
  • Thursday: Moderate Cardio
  • Friday: Total Body Workout
  • Saturday: Balance and Flexibility
  • Sunday: OFF
  • Use resistance bands or dumbbells to perform strength exercises.

Monday – Bodyweight Strength Workout

ExerciseSetsReps
Half Burpees210-12
Kneeling Push-up310-15
Lying IYT Raises38-12
Standard Squat315-20
Bench Dips310-15
Superman Pull312-15
Front Lunges310/leg

Tuesday – Endurance Cardio

  • 15-sec Jog in place
  •  15-sec Mountain Climbers
  •  15-sec Jumping Jacks
  • 20-sec Flutter Kicks
  • 20-sec Shoulder Taps
  • 20-sec Squat Jumps
  • 30-sec Front Plank
  • Repeat as many rounds as possible at low to moderate heart rate.

Wednesday – Total Body Strength Training

ExerciseSetsReps
Banded Squat312-15
Overhead Press312-15
Bent-Over Row312-15
Floor Press312-15
Biceps Curl312-15
Reverse Lunges310/leg

Thursday – Moderate Cardio

  • 15-sec Jumping Jacks
  • 15-sec Cross Body Mountain Climber
  • 15-sec High Knee Taps
  • 20 Shoulder Taps (10 reps on each side)
  • 12 Jumping Lunges (6 reps per leg)
  • 20 Side Plank Hip Taps (20 reps/side)
  • 10 Reverse Crunches
  • 1-min Plank
  • Perform three to five rounds for time.

Friday – Total Body Workout

ExerciseSetsReps
Banded Deadlift38-12
Kneeling Push-up310-12
Resistance Band Row312-15
Lateral Raises310-12
Rear Delt Fly310-12
Banded/DB Glute Bridge312-15

Saturday – Balance and Flexibility

  • 15-second Warrior I
  • 20-second Downward Facing Dog (10 seconds hold on each side)
  • 15-second Half Forward Bend
  • 15-second Upward Salute
  • 30-second Low Lunge (15 seconds on each side)
  • 15-sec Cobra Pose
  • 1-minute Cat-Cow Pose (5 seconds cat pose and cow pose each x 6)
  • Repeat three to four times.

Week 4 to 6 – Push, Pull, and Legs (PPL)

  • Monday: Push Workout
  • Tuesday: Steady Cardio
  • Wednesday: Pull Workout
  • Thursday: HIIT Cardio
  • Thursday: Leg Workout
  • Saturday: Mobility Exercises
  • Saturday: OFF

Monday – Push Workout

ExerciseSetsReps
Incline DB Bench Press312-15
Standing Chest Press312-15
Overhead Press312-15
Lateral Raises310-15
Overhead Triceps Extension310-15
Bench Dips310-15

Tuesday – Steady Cardio

  • 15-sec Ankle Hops
  •  15-sec Mountain Climbers
  •  15-sec Jumping Jacks
  • 20-sec Alternating Heel Taps
  • 20-sec Shoulder Taps
  • 20-sec Squat Jumps
  • 30-sec Front Plank
  • 10 Half Burpees
  • Repeat as many rounds as possible at low to moderate heart rate.

Wednesday – Pull Workout

ExerciseSetsReps
Suitcase Deadlift38-12
Bent-over Row312-15
Seated Band Row312-15
One-arm DB Row310/side
Concentration Curl310/arm
Hammer Curl312-15

Thursday – HIIT Cardio

  • 5 Burpees
  • 15-second Crossbody High Knees
  • 20 Shoulder Taps (10/side)
  • 15-second Bicycle Crunches
  • 5 Jumping Lunges
  • 15-sec Mountain Climber
  • 15-sec High Knee Taps
  • 10 Plank-to-knee Taps (5/side)
  • Take a 15-second break between exercises and 2 minutes after each round.
  • Perform four to six rounds for time.

Friday – Leg Workout

ExerciseSetsReps
Goblet Squats312-15
Lateral Lunges310/leg
Reverse Lunges310/leg
Romanian Deadlift310-12
Lying Leg Curl310-12
Frog Pumps312-15

Saturday – Mobility Exercises

  • Child’s Pose
  • Downward-Facing Dog Pose
  • Cobra Pose
  • Standing Forward Bend
  • Triangle Pose
  • Locust Pose
  • Pyramid Pose
  • Perform each exercise for 30 seconds.
  • Repeat three to four times.

Week 7 to 9 – Upper and Lower Body Split

  • Monday: Upper Body
  • Tuesday: Lower Body
  • Wednesday: Endurance Cardio
  • Thursday: Upper Body
  • Friday:  Lower Body
  • Saturday: HIIT Cardio
  • Sunday: OFF

Monday – Upper Body Workout

ExerciseSetsReps
Incline DB Bench Press312-15
Banded Svend Press312-15
Overhead Press312-15
Lateral Raises310-15
Rear Delt Flies310-15
Bench Dips310-15

Tuesday – Lower Body Workout

ExerciseSetsReps
Goblet Squats312-15
Reverse Lunges310/leg
Romanian Deadlift310-12
Lying Leg Curl310-12
Frog Pumps312-15
Glute Kickback210/side

Wednesday – Endurance Cardio

  • 15-sec Jumping Jacks
  • 15-sec Mountain Climber
  • 15-sec Flutter Kicks
  • 20 Shoulder Taps (10/side)
  • 10 Half Burpees
  • 20-sec Side Drills
  • 1-min Plank
  • 15-sec High Knees
  • 20 Side Plank per side
  • Perform three to five rounds at moderate intensity.

Thursday – Upper Body Workout

ExerciseSetsReps
Banded Deadlift38-12
Bent-over Row312-15
Kroc Row312-15
Concentration Curl310/arm
Incline DB Curl312-15
Lying I-Y-T Raises310-12

Friday – Lower Body Workout

ExerciseSetsReps
Pop Squat310-12
DB Cossack Squat310/leg
One-leg Hamstring Bridge310/side
Banded Hip Thrust310-12
Leaning DB Calf Raises312/side

Saturday – HIIT Cardio

  • 5 Burpees
  • 15-sec Mountain Climber
  • 15-second Crossbody High Knees
  • 10 Straight-arm to Forearm Plank
  • 10 Lunge Front Kicks on each side
  • 10 Plank-to-knee Taps (5/side)
  • 5 Star Jumps
  • 20 Alternating Heel Taps (10 reps on each side)
  • Take 15-second intervals between exercises and 2 minutes rest after each round.
  • Perform four to six rounds for time.

Week 10 to 12 – Hybrid Split

  • Monday: Chest, Triceps, Hamstrings, and Calves
  • Tuesday: Endurance Cardio
  • Wednesday: Back, Shoulder, and Biceps
  • Thursday: HIIT Cardio
  • Friday:  Quads, Glutes, and Abdominals
  • Saturday: Balance and Flexibility
  • Sunday: OFF

Monday – Chest, Triceps, Hamstrings, and Calves

ExerciseSetsReps
Incline DB Bench Press312-15
Banded Svend Press312-15
Incline DB Chest Fly312-15
Banded Triceps Press-down312-15
Lying DB Leg Curl310-15
Leaning DB Toe Raises310-15

Tuesday – Endurance Cardio

  • 15-sec Jumping Jacks
  • 15-sec Mountain Climber
  • 15-sec Kneeling Jumps
  • 20 Shoulder Taps (10/side)
  • 10 Half Burpees
  • 1-min Plank
  • 15-sec High Knees
  • 20 Side Plank Hip Taps (10 per side)
  • Perform three to five rounds at moderate intensity.

Wednesday – Back, Shoulder, and Biceps

ExerciseSetsReps
Banded Lat Pulldown38-12
Bent-over DB Row/Seated Banded Row312-15
Overhead Press312-15
Side Delt Raises312-15
Bent-over Lateral Raise312-15
Concentration Curl310/arm

Thursday – HIIT Cardio

  • 5 Burpees
  • 15-sec Mountain Climber
  • 15-second Crossbody High Knees
  • 20 Shoulder Taps (10 per side)
  • 10 Lunge Front Kicks on each side
  • 10 Plank-to-knee Taps (5/side)
  • 5 Star Jumps
  • 20 Alternating Heel Taps (10 reps on each side)
  • Take 15-second intervals between exercises and 2 minutes rest after each round.
  • Perform four to six rounds for time.

Friday – Quads, Glutes, and Abdominals

ExerciseSetsReps
Front Squat310-12
Step-Up210/leg
Banded/BW Bulgarian Squat210/side
Banded Hip Thrust310-12
Frog Pump310-12
Reverse Crunches315-20

Saturday – Balance and Flexibility

  • Downward-Facing Dog Pose
  • Child’s Pose
  • Standing Forward Bend
  • Cobra Pose
  • Locust Pose
  • Pyramid Pose
  • Triangle Pose
  • Perform each exercise for 30 seconds.
  • Repeat three to four times.

Download The Female Home Workout Plan PDF

Frequently Asked Questions

What Result Can You Expect After 12 Weeks?

This workout routine will bolster your muscular strength, improve your cardiovascular fitness, make you flexible, and help you achieve a firm and shredded physique over time.

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. However, you need to make some adjustments to fit your needs.

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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