Women’s Time-Saver


Description

The 12-week Women’s Time-Saver weight training program is designed to:

  • Train all of your major muscle groups
  • Build muscle/curves in the 9–11 and 6–8 rep ranges
  • Strengthen your core and primal movement patterns
  • Introduce you to the intensity technique of superset training
  • Minimize the time it takes to get an effective full-body workout

The program consists of two workouts (A and B). Workout A will train your upper body and core; Workout B will train your lower body and core.

The exercises in all of the workouts have been arranged into supersets, which makes the workouts short and intense.

In weeks 1, 3, 5, 7, 9, and 11, you will train in the 9–11 rep range; in weeks 2, 4, 6, 8, 10, and 12, you will train in the 6–8 rep range.

Please read the Overview of women’s weight training programs before you start this program.

Suitability

  • Individuals who have completed at least microcycles 1–3 of the Women’s Beginner program
  • Anyone who has at least 3 months of consistent weight training experience

Instructions

  • Complete each workout (A and B) twice per week, in the order presented
  • The recommend workout schedule is ABXABXX (where ‘X’ is a rest day). Try not to train four days on and three days off (i.e. ABABXXX)
  • The exercises are arranged into pairs as supersets. After you complete one set of the first exercise, perform a set of the second exercise without resting
  • Rest for 1 to 2 minutes before repeating the superset and before moving on to the next superset
  • Always use a weight that is heavy enough to make the reps challenging
  • Whenever you have to increase the weight, add a maximum of 5 lb (or 2.5 kg) to upper-body exercises or 10 lb (or 5 kg) to lower-body exercises
  • Try to master the proper form of each exercise, including proper breathing technique. Also, try to develop a mental connection with your muscles and with the movement patterns
  • If you get bored of an exercise, see the Overview of women’s weight training programs for alternatives
  • If training at home in the absence of cable machines and other specialized equipment, see below the exercise tables for exercise alternatives
  • Don’t forget to warm up before, and stretch after, each workout
  • Once you have completed the Women’s Time-Saver program, you must take a deload week. Only then can you repeat the program or start the MCFF programs from a suitable level
Workout A (Upper body and core)
ExerciseSets x Reps
Weeks 1, 3, 5, 7, 9, 11Weeks 2, 4, 6, 8, 10, 12
Seated cable row
Push-up (on knees if necessary)
2 x 9–11
2 x 10–15
2 x 6–8
2 x 15–20
Medium-grip lat pull-down
Seated dumbbell overhead press
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Cable face pull
Weighted bench dip (YT)
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Dumbbell curl
Wheel rollout
2 x 9–11
2 x 10–15
2 x 6–8
2 x 15–20
Workout B (Lower body and core)
ExerciseSets x Reps
Weeks 1, 3, 5, 7, 9, 11Weeks 2, 4, 6, 8, 10, 12
Barbell sumo squat
Dumbbell Romanian deadlift (YT)
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Dumbbell forward-leaning lunge
Seated or lying leg curl
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Captain’s chair leg and hip raise
Machine standing calf raise
2 x 10–15
2 x 15–20
2 x 15–20
2 x 10–15
Bicycle crunch2 x 25–302 x 30–35

Alternatives for the cable/machine exercises