By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training
This programme is for you.
Not for the fitness model on Instagram. Not for the woman who has been lifting for a decade. For you: the curvy woman who wants to get stronger, build lean muscle, and feel powerful in her own body.
Over my years of personal training in London, I have worked with hundreds of women of all shapes and sizes. The curvy women I train often come to me with the same concerns: “Will lifting make me bulky?” “Is this programme right for my body type?” “Can I really transform my shape?”
The answer to that last question is always yes. Your curves are not a limitation. They are your foundation. Strength training will not take them away. It will enhance them while building the lean muscle that boosts your metabolism, improves your posture, and makes you feel unstoppable.
This 12-week programme uses a push/pull/legs and core split, training three days per week. It is designed for beginners and intermediate gym-goers, using a variety of equipment: kettlebells, dumbbells, machines, barbells, and TRX. Every workout includes a proper warm-up and cool-down.
Let us build something beautiful together.
Why This Programme Works for Curvy Women
Strength Training Enhances Your Shape
Muscle is denser than fat. Building lean muscle in the right places creates definition without adding bulk. Strong glutes lift and shape. Developed shoulders create the appearance of a smaller waist. A strong back improves posture, making you stand taller and more confident.
You will not become bulky. Women do not have the testosterone levels required for significant muscle bulk. What you will become is stronger, firmer, and more defined.
The Push/Pull/Legs Split
This split organises training by movement pattern:
Push days: Chest, shoulders, triceps. All pushing movements.
Pull days: Back, biceps, rear delts. All pulling movements.
Legs and Core: Quads, hamstrings, glutes, calves, and abdominals.
Training three days per week with this split provides optimal frequency for building strength while allowing adequate recovery.
From My Training Experience in London
The women I train in London are busy professionals, mothers, entrepreneurs. They do not have hours to spend in the gym. They need efficient, effective training that fits their lives.
One client, Priya, came to me after years of cardio-only training. She was frustrated: putting in hours on the treadmill but never seeing the body changes she wanted. We switched her to strength training using this exact programme structure.
In 12 weeks, she lost two dress sizes while the scale barely moved. Her body recomposed: fat reduced, muscle increased. Her curves became more defined, not less. She went from dreading the gym to looking forward to every session.
“I finally feel strong,” she told me. “Not skinny. Strong. And I love it.”
This is what strength training does for curvy women. It does not erase your shape. It elevates it.
Programme Overview
Weekly Schedule
Day | Session | Duration |
Monday | Push (Chest, Shoulders, Triceps) | 55-60 min |
Wednesday | Pull (Back, Biceps, Rear Delts) | 55-60 min |
Friday | Legs and Core | 55-60 min |
Tuesday, Thursday, Saturday, Sunday | Rest or Light Activity | – |
Session Structure
Every workout follows this format:
Component | Duration |
Warm-Up | 10 minutes |
Main Workout | 40-45 minutes |
Cool-Down | 5 minutes |
Equipment Used
- Kettlebells
- Dumbbells
- Barbells
- Cable machines
- Resistance machines
- TRX suspension trainer
- Bench
The 12-Week Progression
Phase | Weeks | Focus |
Foundation | 1-4 | Learn movements, establish form, build habit |
Building | 5-8 | Increase weights, add volume, develop strength |
Advancement | 9-12 | Push intensity, achieve personal records, see transformation |
Warm-Up Protocol (10 Minutes)
Complete before every session. Choose Option A or Option B based on your preference.
Option A: Cardio and Mobility
| Exercise | Duration |
|---|---|
| Incline treadmill walk (10-12% incline, 5.5-6.0 km/h) | 5 minutes |
| Hip circles | 30 seconds each direction |
| Arm circles | 30 seconds forward, 30 seconds backward |
| Bodyweight squats | 10 reps |
| Cat-cow stretches | 10 reps |
| Band pull-aparts (if available) | 10 reps |
Option B: Cycle and Mobility
| Exercise | Duration |
|---|---|
| Stationary bike (moderate resistance) | 5 minutes |
| Leg swings (front to back) | 10 each leg |
| Leg swings (side to side) | 10 each leg |
| Thoracic rotations | 10 each side |
| Glute bridges | 10 reps |
| Inchworms | 5 reps |
Cool-Down Protocol (5 Minutes)
Complete after every session.
| Exercise | Duration |
|---|---|
| Standing quad stretch | 30 seconds each leg |
| Standing hamstring stretch | 30 seconds each leg |
| Chest doorway stretch | 30 seconds |
| Cross-body shoulder stretch | 30 seconds each arm |
| Cat-cow | 30 seconds |
| Child’s pose | 60 seconds |
| Deep breathing | 30 seconds |
Phase 1: Foundation (Weeks 1-4)
Push Day (Monday)
Exercise | Equipment | Sets | Reps | Rest |
Dumbbell Bench Press | Dumbbells, Bench | 3 | 10-12 | 90 sec |
Incline Dumbbell Press | Dumbbells, Incline Bench | 3 | 10-12 | 90 sec |
Seated Machine Shoulder Press | Machine | 3 | 12 | 60 sec |
Cable Chest Fly | Cable Machine | 3 | 12-15 | 60 sec |
Dumbbell Lateral Raise | Dumbbells | 3 | 12-15 | 60 sec |
Tricep Rope Pushdown | Cable Machine | 3 | 12-15 | 60 sec |
Technique Notes:
- Dumbbell Bench Press: Feet flat on floor, slight arch in lower back, lower dumbbells to chest level, press up and slightly inward.
- Lateral Raise: Slight bend in elbows, raise to shoulder height, control the descent.
- Tricep Pushdown: Keep elbows pinned to sides, fully extend at bottom, squeeze triceps.
Pull Day (Wednesday)
Exercise | Equipment | Sets | Reps | Rest |
Lat Pulldown | Cable Machine | 3 | 10-12 | 90 sec |
Seated Cable Row | Cable Machine | 3 | 10-12 | 90 sec |
TRX Row | TRX | 3 | 12 | 60 sec |
Dumbbell Bent Over Row | Dumbbells | 3 | 10-12 each arm | 60 sec |
Face Pull | Cable Machine | 3 | 15 | 60 sec |
Dumbbell Bicep Curl | Dumbbells | 3 | 12 | 60 sec |
Technique Notes:
- Lat Pulldown: Pull to upper chest, squeeze shoulder blades together, control the return.
- TRX Row: The more horizontal your body, the harder it is. Start more upright and progress over weeks.
- Face Pull: Pull to face level, externally rotate at the end (thumbs pointing back), excellent for posture.
Legs and Core Day (Friday)
| Exercise | Equipment | Sets | Reps | Rest |
|---|---|---|---|---|
| Goblet Squat | Kettlebell | 3 | 12 | 90 sec |
| Romanian Deadlift | Dumbbells | 3 | 10-12 | 90 sec |
| Leg Press | Machine | 3 | 12-15 | 90 sec |
| Lying Leg Curl | Machine | 3 | 12 | 60 sec |
| Kettlebell Swing | Kettlebell | 3 | 15 | 60 sec |
| Plank | Bodyweight | 3 | 30-45 sec | 45 sec |
| Dead Bug | Bodyweight | 3 | 10 each side | 45 sec |
Technique Notes:
- Goblet Squat: Hold kettlebell at chest, squat deep with chest tall, drive through whole foot.
- Romanian Deadlift: Slight knee bend, hinge at hips, feel hamstrings stretch, squeeze glutes at top.
- Kettlebell Swing: Power comes from hips, not arms. Snap hips forward, let the bell float.
Phase 2: Building (Weeks 5-8)
Push Day (Monday)
Exercise | Equipment | Sets | Reps | Rest |
Barbell Bench Press | Barbell, Bench | 4 | 8-10 | 2 min |
Incline Dumbbell Press | Dumbbells, Incline Bench | 3 | 10-12 | 90 sec |
Dumbbell Shoulder Press | Dumbbells | 3 | 10-12 | 90 sec |
Cable Fly (Low to High) | Cable Machine | 3 | 12 | 60 sec |
Dumbbell Lateral Raise | Dumbbells | 3 | 12-15 | 60 sec |
TRX Tricep Extension | TRX | 3 | 12 | 60 sec |
Dumbbell Overhead Tricep Extension | Dumbbell | 2 | 12 | 60 sec |
Progression from Phase 1:
- Barbell bench press replaces dumbbell (allows heavier loading)
- Added sets on main lift (3 to 4)
- Added tricep volume
- Lower rep ranges on compound movements
Pull Day (Wednesday)
Exercise | Equipment | Sets | Reps | Rest |
Barbell Row | Barbell | 4 | 8-10 | 2 min |
Lat Pulldown (Wide Grip) | Cable Machine | 3 | 10-12 | 90 sec |
Single Arm Dumbbell Row | Dumbbell, Bench | 3 | 10 each arm | 60 sec |
Seated Cable Row (Close Grip) | Cable Machine | 3 | 12 | 60 sec |
TRX Face Pull | TRX | 3 | 15 | 60 sec |
Dumbbell Hammer Curl | Dumbbells | 3 | 12 | 60 sec |
Cable Bicep Curl | Cable Machine | 2 | 12-15 | 60 sec |
Progression from Phase 1:
- Barbell row introduced (more loading potential)
- Added sets and exercises
- Varied grip positions for complete back development
Legs and Core Day (Friday)
Exercise | Equipment | Sets | Reps | Rest |
Barbell Back Squat | Barbell, Squat Rack | 4 | 8-10 | 2 min |
Romanian Deadlift | Barbell | 3 | 10 | 90 sec |
Walking Lunge | Dumbbells | 3 | 10 each leg | 90 sec |
Leg Press | Machine | 3 | 12-15 | 90 sec |
Kettlebell Sumo Deadlift | Kettlebell | 3 | 12 | 60 sec |
Lying Leg Curl | Machine | 3 | 12 | 60 sec |
Cable Crunch | Cable Machine | 3 | 15 | 45 sec |
Pallof Press | Cable Machine | 3 | 10 each side | 45 sec |
Progression from Phase 1:
- Barbell squat replaces goblet squat (heavier loading)
- Barbell Romanian deadlift (increased weight)
- Added exercises for complete development
- More challenging core exercises
Phase 3: Advancement (Weeks 9-12)
Push Day (Monday)
Exercise | Equipment | Sets | Reps | Rest |
Barbell Bench Press | Barbell, Bench | 4 | 6-8 | 2-3 min |
Incline Barbell Press | Barbell, Incline Bench | 3 | 8-10 | 2 min |
Dumbbell Shoulder Press | Dumbbells | 4 | 8-10 | 90 sec |
Cable Crossover | Cable Machine | 3 | 12 | 60 sec |
Dumbbell Lateral Raise (Drop Set) | Dumbbells | 3 | 12, then 8 lighter | 60 sec |
Skull Crusher | Barbell or EZ Bar | 3 | 10-12 | 60 sec |
TRX Tricep Extension | TRX | 2 | 15 | 45 sec |
Progression from Phase 2:
- Lower rep ranges with heavier weights
- Drop sets introduced for intensity
- Skull crushers for tricep development
Pull Day (Wednesday)
Exercise | Equipment | Sets | Reps | Rest |
Barbell Row | Barbell | 4 | 6-8 | 2-3 min |
Weighted Pull Up or Lat Pulldown | Barbell/Cable | 4 | 8-10 | 2 min |
Single Arm Cable Row | Cable Machine | 3 | 10 each arm | 60 sec |
TRX Row (Feet Elevated) | TRX, Bench | 3 | 12 | 60 sec |
Rear Delt Fly (Machine or Dumbbell) | Machine/Dumbbells | 3 | 12-15 | 60 sec |
Barbell Curl | Barbell | 3 | 10 | 60 sec |
Incline Dumbbell Curl | Dumbbells, Incline Bench | 2 | 12 | 60 sec |
Progression from Phase 2:
- Heavier loading on rows
- Pull-up introduced (or heavier lat pulldown)
- TRX row progressed (feet elevated)
- Barbell curl for heavier bicep work
Legs and Core Day (Friday)
Exercise | Equipment | Sets | Reps | Rest |
Barbell Back Squat | Barbell, Squat Rack | 4 | 6-8 | 2-3 min |
Barbell Hip Thrust | Barbell, Bench | 4 | 10-12 | 90 sec |
Bulgarian Split Squat | Dumbbells, Bench | 3 | 10 each leg | 90 sec |
Romanian Deadlift | Barbell | 3 | 8-10 | 90 sec |
Leg Press (Narrow Stance) | Machine | 3 | 12-15 | 90 sec |
Kettlebell Swing | Kettlebell | 3 | 20 | 60 sec |
Hanging Knee Raise | Bar | 3 | 12-15 | 60 sec |
Plank with Shoulder Tap | Bodyweight | 3 | 10 each side | 45 sec |
Progression from Phase 2:
- Heavier squats
- Barbell hip thrust introduced (major glute builder)
- Bulgarian split squat for single-leg strength
- Advanced core exercises
Progressive Overload Strategy
How to Progress Each Week
Week-to-week progression:
- Add reps first. If the programme says 10 reps and you completed 10 last week, aim for 11 or 12 this week.
- Add weight when you reach the top of the rep range. When you can complete all sets at the maximum reps with good form, increase weight by the smallest increment (usually 1-2.5kg).
- Drop back to the lower rep range. With the new weight, start at the lower end of the rep range and build again.
Example Progression: Barbell Squat
Week | Weight | Performance |
5 | 30kg | 4 x 8 |
6 | 30kg | 4 x 9 |
7 | 30kg | 4 x 10 |
8 | 32.5kg | 4 x 8 |
Using the 12REPS App for Progression
The 12REPS app makes tracking progression effortless:
- See your previous workout before each session
- Track weights and reps for every exercise
- View progress charts showing strength gains over weeks
- Log personal records and celebrate achievements
- Video demonstrations ensure proper form on every exercise
Without tracking, you are guessing. With the 12REPS app, you know exactly what you did last time and what you need to beat today.
Tracking Your Transformation: The Power of Progress Pictures
The scale lies. It does not distinguish between muscle and fat. It fluctuates with water, hormones, and what you ate yesterday.
Progress pictures tell the truth.
How to Take Effective Progress Pictures
Consistency is key:
- Same time of day (morning, before eating)
- Same lighting
- Same location
- Same poses
- Same clothing (or minimal clothing)
Take three angles:
- Front (relaxed, then flexed)
- Side
- Back
Frequency:
- Week 1 (baseline)
- Week 4
- Week 8
- Week 12 (final)
Why Pictures Matter More Than Scale Weight
When you build muscle while losing fat, your weight may stay the same or even increase. But your body is transforming.
I have had clients lose zero pounds on the scale while dropping two dress sizes. Their pictures told the real story: tighter waist, lifted glutes, defined arms.
Trust the pictures. Trust the mirror. Trust how your clothes fit. The scale is just one data point, and often a misleading one.
From My Training Experience
Every client I train takes progress pictures, even when they resist initially. “I hate having my photo taken,” they say. I understand. But those pictures become their most treasured motivation.
One client, Amara, did not believe she was changing despite getting stronger each week. Then we compared her week 1 photos to week 8. She cried. The transformation was undeniable, but she could not see it happening gradually in the mirror.
Those pictures kept her motivated through the final four weeks. By week 12, she had transformed completely: same weight, completely different body.
Take the pictures. You will thank yourself later.
Nutrition Guidelines for Curvy Women
Fuelling Your Training
You cannot out-train a poor diet. To build lean muscle while managing body composition:
Protein is a priority. Aim for 1.6 to 2.0 grams per kilogram of bodyweight daily. For a 75kg woman, that is 120 to 150 grams of protein.
Eat enough. Severe calorie restriction sabotages muscle building. A moderate deficit (300-500 calories below maintenance) supports fat loss while preserving muscle.
Time your nutrition. Eat protein before and after training. This supports muscle protein synthesis.
Sample Daily Nutrition
Meal | Example | Protein |
Greek yoghurt with berries, handful of nuts | 25g | |
Lunch | Chicken salad with quinoa and vegetables | 40g |
Pre-workout snack | Apple with peanut butter | 8g |
Post-workout | Protein shake | 30g |
Dinner | Salmon with sweet potato and greens | 35g |
Total |
Common Questions
Will this programme make me bulky?
No. Building significant muscle bulk requires years of dedicated training, specific programming, calorie surplus, and testosterone levels that women do not naturally have. This programme will make you stronger, firmer, and more defined.
I am a complete beginner. Can I do this programme?
Yes. Phase 1 is specifically designed for beginners. The exercises are accessible, and you have four weeks to learn proper form before progressing.
What weight should I start with?
Start lighter than you think. Focus on form for the first two weeks. A weight you can lift for 15 reps is appropriate for exercises prescribed at 10-12 reps. Build from there.
What if I cannot do an exercise?
The 12REPS app provides alternative exercises. Cannot do pull-ups? Use the assisted pull-up machine or lat pulldown. Cannot barbell squat? Goblet squat is excellent. There is always an option.
How long should rest periods be if the gym is busy?
Stick to prescribed rest periods as closely as possible. If equipment is occupied, do your next exercise and return. Flexibility is part of real-world training.
Using the 12REPS App
This programme is available in the 12REPS app, making it easy to follow and track.
App Features for This Programme
Complete workout plans. Every session is laid out with exercises, sets, reps, and rest periods.
Exercise videos. Each exercise includes a video demonstration showing proper form.
Progress tracking. Log your weights and reps. See your improvement over the 12 weeks.
Rest timers. Built-in timers keep you on track without watching the clock.
Workout planning. Schedule your sessions and receive reminders.
Exercise alternatives. Equipment unavailable? The app suggests alternatives.
Building and planning workouts has never been easier. Open the app, follow the programme, track your progress, and watch your body transform.
The Bottom Line
This 12-week programme is designed specifically for curvy women who want to build strength, develop lean muscle, and transform their bodies.
Your curves are not going anywhere. They are going to become stronger, more defined, and more powerful.
Three days per week. Twelve weeks of commitment. A complete transformation.
Take your week 1 pictures. Trust the process. Push yourself progressively. And watch what happens.
Download the 12REPS app to access this complete programme with video demonstrations, progress tracking, and everything you need to succeed.
Quick Reference: All Workouts
Phase 1 (Weeks 1-4)
Push: DB Bench Press, Incline DB Press, Machine Shoulder Press, Cable Fly, Lateral Raise, Tricep Pushdown
Pull: Lat Pulldown, Seated Cable Row, TRX Row, DB Bent Over Row, Face Pull, DB Bicep Curl
Legs/Core: Goblet Squat, DB Romanian Deadlift, Leg Press, Leg Curl, KB Swing, Plank, Dead Bug
Phase 2 (Weeks 5-8)
Push: Barbell Bench, Incline DB Press, DB Shoulder Press, Cable Fly (Low-High), Lateral Raise, TRX Tricep Extension, DB Overhead Extension
Pull: Barbell Row, Wide Lat Pulldown, Single Arm DB Row, Close Grip Cable Row, TRX Face Pull, Hammer Curl, Cable Curl
Legs/Core: Barbell Squat, Barbell RDL, Walking Lunge, Leg Press, KB Sumo Deadlift, Leg Curl, Cable Crunch, Pallof Press
Phase 3 (Weeks 9-12)
Push: Barbell Bench, Incline Barbell Press, DB Shoulder Press, Cable Crossover, Lateral Raise (Drop Set), Skull Crusher, TRX Tricep Extension
Pull: Barbell Row, Weighted Pull Up/Lat Pulldown, Single Arm Cable Row, TRX Row (Elevated), Rear Delt Fly, Barbell Curl, Incline DB Curl
Legs/Core: Barbell Squat, Barbell Hip Thrust, Bulgarian Split Squat, Barbell RDL, Narrow Leg Press, KB Swing, Hanging Knee Raise, Plank with Shoulder Tap
References
- Schoenfeld, B.J. et al. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. International Journal of Sports Nutrition and Exercise Metabolism. https://pubmed.ncbi.nlm.nih.gov/28834797/
- Schoenfeld, B.J. et al. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/27102172/
- Abe, T. et al. (2000). Time course for strength and muscle thickness changes following upper and lower body resistance training in men and women. European Journal of Applied Physiology. https://pubmed.ncbi.nlm.nih.gov/10751106/
- Contreras, B. et al. (2015). A comparison of gluteus maximus, biceps femoris, and vastus lateralis EMG activity in the back squat and barbell hip thrust exercises. Journal of Applied Biomechanics. https://pubmed.ncbi.nlm.nih.gov/25559265/
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About the Author: Will Duru holds a BSc (Hons) in Sport and Exercise Science and is an award-winning personal trainer with over 10 years of experience. Based in London, he has helped hundreds of women transform their bodies through strength training, specialising in programmes that enhance natural curves while building lean, powerful physiques. Will created the 12REPS app to make professional-level programming accessible to everyone.
