Goal program

Strong & Confident

Lift heavy, get strong, own the weight room.

3 days a week
12 weeks
Any level
For women
Gym

About this program

Three full-body days a week built on five basics (squat, hip hinge, press, pull and carry), with the main lifts at 4–6 reps, stopping 1–2 reps short of failure (2–3 if you are new). The key rule: when every set hits the top of the rep range with clean form, add the smallest jump available (5 lb on lower-body lifts, 2.5–5 lb on upper-body lifts), and take a half-volume week around week 7. In 12 weeks expect steady strength gains and some new muscle on your glutes, legs and back; heavy lifting will not make you bulky, and how defined you look depends mostly on body fat.

Who it’s for

Any level: beginners start with fewer sets and lighter weights, as the notes explain.
Written with women in mind; anyone can follow it.
A gym with machines, cables and free weights.
3 sessions a week, about 65 minutes each.
7–10k steps a day on top of the workouts.

The week

Warm up for 5–7 minutes first. Rest is the pause between sets. A1 and A2 (B1 and B2) are supersets: do one set of each back to back, then rest. Rest days: walk and recover.

Monday Squat + Bench: Squat & bench press

Quads · glutes · chest · back · grip · about 65 min

Exercise	Sets × reps	Rest
Barbell Back SquatWeeks 1–2: sets of 8, stopping 2–3 reps short of failure, to learn the groove. Start with the empty bar (or goblet squats if that is too heavy) and sit down until your hip crease is just below your knees while your back stays flat. Add 5 lb once every set gets 6 clean reps.	4 × 4–⁠6	3 min
Barbell Bench PressWeeks 1–2: sets of 8. Set the safety pins or ask for a spot, pull your shoulder blades together, plant your feet and lower the bar to your lower chest. If the 45 lb bar is too heavy, start with dumbbells or the Smith machine, and add weight 2.5–5 lb at a time.	4 × 4–⁠6	3 min
Seated Cable RowSit tall, pull to your lower ribs and squeeze your shoulder blades together for 1 second.	3 × 6–⁠8	2 min
A1 Lying Leg CurlTake 3 seconds on the way down, then go straight to dead bugs.	3 × 8–⁠10	—
A2 Dead BugKeep your lower back pressed into the floor and breathe out as you reach. It trains the same core bracing you use under the bar.	3 × 6 per side	60 s
Farmer's WalkCarry the heaviest dumbbells you can while staying tall without leaning. Go heavier when 40 s feels easy.	3 × 30–⁠40 s	90 s

Wednesday Hinge + Pull: Romanian deadlift & pull-ups

Hamstrings · glutes · back · shoulders · core · about 65 min

Exercise	Sets × reps	Rest
Romanian DeadliftStart with the empty bar. Soft knees, flat back: push your hips back and slide the bar down your thighs until you feel a strong hamstring stretch (usually just below the knees), then drive your hips forward. Add 5–10 lb once every set gets 8 reps.	4 × 6–⁠8	2.5 min
Assisted Pull-UpSet the assistance so 5–8 reps are hard, then reduce it a little every 1–2 weeks. Your first unassisted pull-up is a great long-term goal.	4 × 5–⁠8	2 min
Seated Dumbbell Shoulder PressBrace your abs and keep your ribs down so your lower back does not arch. Go up a dumbbell size once every set gets 8.	3 × 6–⁠8	2 min
Bulgarian Split SquatStart with bodyweight, then hold dumbbells. A slight forward lean works the glutes harder. Rest once both legs are done.	3 × 8–⁠10 per leg	90 s
A1 Captain's Chair Knee RaiseCurl your pelvis up instead of only lifting your knees. Do not swing.	2 × 8–⁠12	—
A2 Side PlankDo it from your knees if needed. Keep a straight line from head to feet.	2 × 20–⁠30 s per side	60 s

Cardio after: Stationary Bike, 10 min · easy. Ride at an easy pace where you can still talk. It helps your heart and recovery and is too light to get in the way of strength gains.

Friday Thrust + Press: Light squat, hip thrust & press

Glutes · quads · chest · upper back · triceps · about 65 min

Exercise	Sets × reps	Rest
Barbell Back SquatLighter day: about 90% of Monday's working weight. Make every rep fast, deep and identical.	3 × 5	2.5 min
Barbell Hip ThrustRest your upper back on a bench, pad the bar, and keep your chin tucked and eyes forward. Pause 1 second at the top with your ribs down. Add 10 lb once every set gets 8.	4 × 6–⁠8	2.5 min
Incline Dumbbell PressSet the bench to about 30° and lower the dumbbells until you feel a deep stretch in your chest.	3 × 6–⁠8	2 min
One-Arm Dumbbell RowPut one hand and knee on the bench and pull your elbow toward your hip.	3 × 6–⁠8 per arm	90 s
A1 Face PullSet the rope at eye level and pull toward your forehead, spreading the rope with thumbs back. Then raise the pulley and go straight to pushdowns.	3 × 12–⁠15	—
A2 Rope Triceps PushdownKeep your elbows pinned to your sides. Strong triceps help you lock out the bench press.	3 × 10–⁠12	60 s
Farmer's WalkGo a little heavier or a little longer than on Monday.	2 × 30–⁠40 s	90 s

How to progress

Double progression: add reps within the range first. When every set reaches the top of the range with clean form, add a little weight (about 5–10 lb on lower-body lifts, 2.5–5 lb on upper-body lifts) and start again at the bottom.
Stop most sets 1–2 reps short of failure. Beginners stop 2–3 reps short for the first weeks.
Every 6–8 weeks, or when you feel run down, take an easier week: half the sets, same weights.

Food

Eat at maintenance (a small 200–300 kcal surplus if you want more muscle, or a moderate deficit if fat loss is the goal) with 1.6–2.2 g of protein per kg of body weight (about 0.7–1 g per lb) every day.

Find your numbers with the free TDEE calculator, the macro calculator and the protein calculator.