42-Day Full-Body Program for Women Beginners

A 6-week full-body dumbbell program for beginner women to build muscle using the NASM OPT model.

Level: beginner · Muscle group: full-body · Equipment: dumbbells · Duration: 45 min

Exercise Breakdown (18 exercises)

  1. 1. W1-2 Full Body A: Goblet Squat
    3 sets · 10-12 reps · 60-90s rest
  2. 2. W1-2 Full Body A: Dumbbell Bench Press
    3 sets · 10-12 reps · 60-90s rest
  3. 3. W1-2 Full Body A: Dumbbell Bent-Over Row
    3 sets · 10-12 reps · 60-90s rest
  4. 4. W1-2 Full Body A: Dumbbell Romanian Deadlift
    3 sets · 10-12 reps · 60-90s rest
  5. 5. W1-2 Full Body B: Dumbbell Lunges
    3 sets · 10-12 per leg reps · 60-90s rest
  6. 6. W1-2 Full Body B: Dumbbell Overhead Press
    3 sets · 10-12 reps · 60-90s rest
  7. 7. W1-2 Full Body B: Dumbbell Bicep Curl
    3 sets · 10-12 reps · 60-90s rest
  8. 8. W1-2 Full Body B: Dumbbell Triceps Extension
    3 sets · 10-12 reps · 60-90s rest
  9. 9. W3-4 Full Body A: Goblet Squat
    3 sets · 8-10 reps · 60-90s rest
  10. 10. W3-4 Full Body A: Dumbbell Bench Press
    3 sets · 8-10 reps · 60-90s rest
  11. 11. W3-4 Full Body A: Dumbbell Bent-Over Row
    3 sets · 8-10 reps · 60-90s rest
  12. 12. W3-4 Full Body A: Dumbbell Romanian Deadlift
    3 sets · 8-10 reps · 60-90s rest
  13. 13. W3-4 Full Body B: Dumbbell Lunges
    3 sets · 8-10 per leg reps · 60-90s rest
  14. 14. W3-4 Full Body B: Dumbbell Overhead Press
    3 sets · 8-10 reps · 60-90s rest
  15. 15. W3-4 Full Body B: Dumbbell Bicep Curl
    3 sets · 8-10 reps · 60-90s rest
  16. 16. W3-4 Full Body B: Dumbbell Triceps Extension
    3 sets · 8-10 reps · 60-90s rest
  17. 17. W5-6 Full Body A: Goblet Squat
    4 sets · 8-10 reps · 60-90s rest
  18. 18. W5-6 Full Body A: Dumbbell Bench Press
    4 sets · 8-10 reps · 60-90s rest

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