If 15 intervals is way out of reach, do I rested about 30 seconds between sets. Results are guaranteed! I'm just wondering if that was right since the total workout time needed to be 60 minutes...? For example, the first week, I weighed approximately 200 lbs, so my calorie intake that week was 2000kcal per day. Monday – This will a total body strength-training day. The 6-week workout plan for women. ... Training Level: Advanced Program Duration: 10 Weeks Days Per Week: 4 Days Time Per Workout: 50 Mins Equipment: Barbell, Bodyweight, Dumbbells, Machines Author: Team Muscle & Strength. For those women who are strong and can put up significant amounts of weight, it can allow them more time to recover from their workouts. PH: 1-800-537-9910 On wed would the stair master along with light machines be ok? For the leg press machine, I'd suggest another squat variation (back squat, plie squat, or one of the 2 previously mentioned for hack squats). Hi, Fat loss is a common goal for a lot of women. It's tough to say not seeing the movement pattern in person, but you may benefit from doing a front foot elevated or regular split squat instead. Would it be possible for you to suggest alternatives for while Iâm away? Can you clarify how different the weight is supposed to between strength day and Hypertrophy day? We've created a workout routine you can do at home, you should check it out: 5-Day Workout Routine For Women If you're looking to look and feel good, you're in the right place. What exercises can I swap out on lower body days to have more glute and hamstring focus than quads? Hi Angela - here's an article about training to failure that you might find useful: https://www.muscleandstrength.com/articles/complete-guide-to-training-to... Hi! Does this order allow better recovery between exercises? I eat about 1500 calories a day, consisting of 95 grams of protein. Cutting Regimen Nutrition. Swap out for one hypertrophy exercise? Learn how to get order discounts and FREE fitness gear! The key to being successful with this program is ensuring you hit the majority of the weight training sessions during the week. It's 10:10, 10 seconds work, and 10 second rest, am I right? I recommend you do some yoga stretches on Saturday, but you can also choose to rest. Best of luck with the program! Any of these would be excellent options based on your goals: https://www.muscleandstrength.com/workouts/muscle-and-strength-womens-fa... https://www.muscleandstrength.com/workouts/12-week-push-pull-legs-for-women. Two days a week will be upper body training days focused on building the muscles of the upper body. return !isError; By reverse leg culs, I assume you mean leg extensions? Day 1: Upper Body Focus Exercise Sets Reps 1.