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8-WEEK PROGRAM

Strength Building Program

Build real strength, gain confidence, and transform your body with this progressive 8-week program. Designed for women who want to lift heavier and feel stronger.

45-60 min sessions
4 days/week
Gym or home gym
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Mid adult woman doing shoulder exercise with dumbbell at gym
8
Weeks

Program Overview

Phase 1 (Weeks 1-2)

Foundation - learning proper form

Phase 2 (Weeks 3-4)

Building - increasing volume

Phase 3 (Weeks 5-6)

Intensity - heavier loads

Phase 4 (Weeks 7-8)

Peak - testing your strength

Weekly Training Split

Day 1: Upper Push

  • • Bench Press 4x8-10
  • • Overhead Press 3x10
  • • Incline DB Press 3x12
  • • Lateral Raises 3x15
  • • Tricep Pushdowns 3x12

Day 2: Lower Body

  • • Squats 4x8-10
  • • Romanian Deadlifts 3x10
  • • Leg Press 3x12
  • • Walking Lunges 3x12 each
  • • Calf Raises 4x15

Day 3: Upper Pull

  • • Barbell Rows 4x8-10
  • • Lat Pulldowns 3x10
  • • Face Pulls 3x15
  • • Bicep Curls 3x12
  • • Hammer Curls 3x12

Day 4: Legs & Glutes

  • • Hip Thrusts 4x10
  • • Bulgarian Split Squats 3x10
  • • Leg Curls 3x12
  • • Glute Bridges 3x15
  • • Core Circuit 10 min

Progression Guide

Weeks 1-2

Start with weights you can do for all reps with good form. Focus on technique.

Weeks 3-4

Add 2.5-5kg to compound lifts. Increase reps on isolation exercises.

Weeks 5-6

Push intensity. The last 2 reps of each set should be challenging.

Weeks 7-8

Test your new strength. Try for personal bests on main lifts.

Rest Between Sets

2-3 minutes for compound lifts. 60-90 seconds for isolation exercises.

Track Everything

Keep a log of weights, reps, and how you feel. Progress needs data.

Equipment You'll Need

Barbell & plates
Dumbbells (various)
Squat rack
Bench (flat/incline)
Cable machine
Leg press
Pull-up bar
Resistance bands

Ready to Get Strong?

Gear up for your strength journey with FISTPUMP apparel. Every purchase supports women's health charities.

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