Women's Program

Giovanna Paschoal

This workout program is designed to help you increase muscle mass and reduce fat percentage (when combined with a slight caloric deficit). The 5-day split targets all major muscle groups—quads, glutes, hamstrings, shoulders, back, biceps, triceps, and chest—while incorporating core work for better stability and strength.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pull-Up (Assisted)

Lat Pulldown

Dumbbell Row

Seated Row (Cable)

Bicep Curl (Barbell)

Hammer Curl (Cable)

Concentration Curl

Upper Body 1

Bulgarian Split Squat (Dumbbell)

Goblet Squat

Leg Curl

Split Squat (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Lower Body 2 

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Front Raise

Face Pull

Seated Dip (Machine)

Skull Crusher

Tricep Rope Push Down (Cable)

Upper Body 2

Squat (Low Bar)

Leg Press (45 Degrees)

Split Squat (Dumbbell)

Leg Extension

Lying Leg Curl

Stiff Leg Deadlift

Hip Thrust (Barbell)

Lower Body 1 

Sit Up

Leg Raise (Captain's Chair)

Plank

V-Up

Side Plank

Russian Twist

Mountain Climber

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Giovanna Paschoal