30 Day Bodybuilding Workout Plan for Woman's
- fitnessguidezblog7
- Jul 2, 2025
- 3 min read
30-Day Bodybuilding Workout Plan for Women – A Beginner’s Roadmap
Starting your workout journey can feel confusing at first. But with the right plan, you can get stronger, feel better, and gain more confidence. This 30-day bodybuilding guide is made for women who are just getting started. You only need one thing—dumbbells. With them, you’ll train your whole body, grow lean muscle, and burn fat. Each workout is clearly explained, so you’ll always know what to do.
Why Lift Weights?
Strength training helps your body and mind in many ways:
Build firm, lean muscles
Burn more calories even when you’re not moving
Make your bones stronger
Feel more confident and full of energy
How the Plan Works
Length: 30 days
Workouts per Week: 5 days of training, 2 days of rest or light movement
Equipment: Dumbbells (start light, increase weight over time)
Goal: Full-body workouts that train all major muscle areas
Weekly Workout Layout
Day 1: Upper Body (arms, shoulders, chest)
Day 2: Lower Body (legs, glutes)
Day 3: Rest or light walking/stretching
Day 4: Full Body
Day 5: Core & Cardio
Day 6: Lower Body again
Day 7: Full rest
Repeat this every week. As you improve, add more reps or use heavier weights.
Main Exercises Explained
1. Bodyweight Squat
Works: Legs, glutes, and core
Steps:
Stand with your feet shoulder-width apart
Keep your back straight and tighten your stomach
Bend your knees and lower your hips like you’re sitting
Stop when your thighs are level with the floor
Push through your heels to stand up
Tip: Try 2–3 sets of 12–20 reps.
2. Push-Up
Works: Chest, shoulders, arms, core
Steps:
Start in a plank, hands under shoulders, body in a line
Lower your chest toward the floor
Push back up to the top
Tip: Do them on your knees if needed. Aim for 2–3 sets.
3. Dumbbell Shoulder Press
Works: Shoulders and arms
Steps:
Sit down with dumbbells near your shoulders
Press the weights up over your head
Lower them back slowly
Tip: Use light weights. Start with 3 sets of 6–10 reps.
4. Lateral Raise
Works: Shoulders
Steps:
Hold dumbbells at your sides
Raise arms out to the sides until they reach shoulder height
Lower them slowly
Tip: Keep it light. Try 2–3 sets of 10 reps.
5. Tricep Dip
Works: Arms and shoulders
Steps:
Sit with knees bent, hands behind you on the floor
Lift your hips up
Bend elbows to lower yourself, then press back up
Tip: Begin with 2 sets of 8–10 reps.
6. Plank to Push-Up
Works: Core, arms, shoulders
Steps:
Start in a plank on your forearms
Push up into a full plank using one arm at a time
Lower back down slowly
Tip: Do 3 sets of 6–8 reps or 20–30 seconds.
7. Rest and Light Movement Days
Take easy walks or stretch on your rest days. This helps your muscles recover and keeps you active.
Sample Week
Day | Workout |
Monday | Upper Body (Push-Ups, Shoulder Press, Lateral Raise, Tricep Dip) |
Tuesday | Lower Body (Squats, Lunges, Glute Bridges) |
Wednesday | Rest or light recovery workout |
Thursday | Full Body (Mix of all exercises) |
Friday | Core & Cardio (Plank to Push-Up, Crunches, Jumping Jacks) |
Saturday | Lower Body (Repeat Tuesday’s routine) |
Sunday | Full Rest |
Helpful Tips
Warm up before each workout with 5–10 minutes of light cardio and moving stretches
Cool down with stretching after your workouts
Track your progress: Write down your weights and reps
Listen to your body: Rest if you feel pain (not regular muscle soreness)
Be consistent: Small steps lead to big results over time
Ready to begin? Pick up your dumbbells, follow this plan, and watch yourself get stronger each day. Every rep takes you closer to your goals.
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