Strength training for women : 5. Women's Standard Workout Program :

👉 4. Effective exercises for a dream body
5. Women's Standard Workout Program :
In the start-up phase, 2x or 3x strength training a week is enough. It is possible to additionally incorporate a series of endurance (cardio) into the training program. The latter can take for example the following form:

On Monday :
Training in strength A (bench press, shoulder development, abs)

Tuesday :
Rest

Wednesday :
Training in strength B (deadlift, pull-ups, rowing machine)

Thursday:
Endurance (cardio (30 minutes of cycling)

Friday :
Training in strength C (squats, slits, leg press)

Saturday :
Rest

Sunday :
Endurance (cardio) (30 minutes of jogging)

It is essential to take breaks in your program. Thus, the body has time to recover after training and produce muscle in peace. Bodybuilding itself is not done during training but during breaks.
👉 6. Strength Training for Women - Tips for Success