I’m Vijune Penikaite, and for the last 10 years, I’ve been immersed in the world of fitness. For the past three of those years, right here in the heart of London, I’ve had the absolute privilege of coaching women to become the strongest, most powerful versions of themselves. I’ve seen firsthand the incredible transformations that happen when women embrace strength training, and I’m here to share a simple, effective, and life-changing program with you.
I know the gym can feel intimidating. The weights section, in particular, can seem like a world of its own. But I’m here to tell you that it’s a world you belong in. Strength training isn’t about becoming bulky or looking a certain way; it’s about discovering your power, building confidence that radiates from the inside out, and setting yourself up for a long, healthy, and vibrant life. This isn’t just a workout; it’s a journey to becoming unapologetically strong.
Why Strength Training is a Game-Changer for Women in Their 30s
If there’s one thing I want you to take away from this article, it’s this: strength training is one of the best things you can do for your body and mind, especially as you navigate your 30s and beyond. This isn’t just my opinion; it’s backed by a mountain of scientific research.
For years, the fitness world has promoted cardio for women, but we now know that resistance training is the secret to longevity and strength. A recent study highlighted by NPR found that women who engage in strength training two to three times a week have a staggering 30% lower risk of death from cardiovascular disease [1]. Let that sink in. This isn’t about aesthetics; it’s about adding healthy, vibrant years to your life.
As we enter our 30s, our bodies naturally begin to lose muscle mass—a condition known as sarcopenia. This is why building muscle is crucial for women. More muscle means a higher metabolism, which means your body burns more calories even when you’re resting. This makes maintaining a healthy weight far easier. It’s not about endless hours on the treadmill; it’s about building an efficient, fat-burning engine.
Furthermore, strength training is your best defence against osteoporosis. Every time you lift a weight, you’re not just challenging your muscles; you’re also stimulating your bones to become stronger and denser. This is incredibly important for women, who are more susceptible to bone density loss as they age [2].
But the benefits aren’t just physical. The mental clarity and confidence that come from lifting something you once thought was impossible is unparalleled. It’s a powerful reminder of your own resilience and strength. This program is designed to push you, to help you grow, and to get you in the best shape of your life.
Introducing the 3-Day Push/Pull/Legs & Core Split
To make this journey manageable and effective, we will use a classic and highly effective workout split: Push/Pull/Legs. It’s simple, it’s balanced, and it’s perfect for beginners.
Here’s how it works:
- Push Day: You’ll train your upper body pushing muscles (chest, shoulders, and triceps).
- Pull Day: You’ll train your upper body pulling muscles (back and biceps).
- Legs & Glutes Day: You’ll train your entire lower body, with a special focus on building strong, powerful glutes.
This 3-day split allows you to target every muscle group with sufficient intensity to stimulate growth, while also providing your body ample time to recover. Recovery, after all, is where the magic happens.
This 12-week program is designed to be your ultimate guide. Whether you’re using a gym app for the first time or looking for a structured plan to follow, this is your roadmap to success. And the best part? You can build this entire program in the 12Reps app, the best strength training app on the market. Just navigate to the ‘Build Your Routine’ feature, select the exercises from the tables below, and you’re ready to go. You can even use the in-app stopwatch to time your rest periods perfectly.
Ready to get started? Let’s do this.
The 12-Week Workout Program
Warm-up Routine
Before every workout, it is crucial to prepare your body for the work ahead. A good warm-up increases blood flow to your muscles, improves flexibility, and reduces the risk of injury. Here’s a simple and effective warm-up routine to perform before each session.
Cardio Warm-up (10 minutes)
Choose one of the following: * Incline Walk on Treadmill * Rowing Machine
Mobility Stretches
Perform these dynamic stretches to mobilise your joints and activate your muscles.
Stretch | Sets | Reps/Duration |
Cat-Cow | 2 | 10 reps |
World’s Greatest Stretch | 2 | 5 reps per side |
Thoracic Spine Windmills | 2 | 10 reps per side |
Leg Swings (forward & sideways) | 2 | 15 reps per leg |
The 12-Week Push/Pull/Legs & Core Program
This program is divided into three 4-week phases. Each phase builds upon the last, progressively challenging your body to stimulate muscle growth and strength gains.
Phase 1: Foundation Building (Weeks 1-4)
In this phase, we focus on building a strong foundation with single sets. The goal is to master the form of each exercise and prepare your body for the increased intensity of the later phases.
Day 1: Push Workout
Exercise | Sets | Reps | Weight | Rest Period |
Dumbbell Bench Press | 4-5 | 8-12 | Challenging | 60-90s |
Incline Dumbbell Press | 4-5 | 8-12 | Challenging | 60-90s |
Seated Dumbbell Shoulder Press | 4-5 | 10-15 | Moderate | 60s |
Triceps Pushdown (Machine) | 4-5 | 12-15 | Moderate | 60s |
Dumbbell Lateral Raises | 4-5 | 15-20 | Light | 45-60s |
Finisher: Core
Exercise | Sets | Reps/Duration |
Plank | 3 | 30-60s |
Leg Raises | 3 | 15-20 reps |
Russian Twists (Bodyweight) | 3 | 20-30 reps |
Day 2: Pull Workout
Exercise | Sets | Reps | Weight | Rest Period |
Lat Pulldown (Machine) | 4-5 | 8-12 | Challenging | 60-90s |
Seated Cable Row | 4-5 | 8-12 | Challenging | 60-90s |
Bent-Over Dumbbell Rows | 4-5 | 10-15 | Moderate | 60s |
Face Pulls | 4-5 | 15-20 | Light | 45-60s |
Dumbbell Bicep Curls | 4-5 | 12-15 | Moderate | 60s |
Finisher: Core
Exercise | Sets | Reps/Duration |
Plank | 3 | 30-60s |
Leg Raises | 3 | 15-20 reps |
Russian Twists (Bodyweight) | 3 | 20-30 reps |
Day 3: Legs & Glutes Workout
Exercise | Sets | Reps | Weight | Rest Period |
Barbell Squats | 4-5 | 8-12 | Challenging | 90-120s |
Romanian Deadlifts (Dumbbell) | 4-5 | 10-15 | Moderate | 60-90s |
Leg Press (Machine) | 4-5 | 12-15 | Challenging | 60-90s |
Hip Thrusts (Barbell or Dumbbell) | 4-5 | 12-15 | Moderate | 60s |
Kettlebell Swings | 4-5 | 15-20 | Moderate | 60s |
Finisher: Core
Exercise | Sets | Reps/Duration |
Plank | 3 | 30-60s |
Leg Raises | 3 | 15-20 reps |
Russian Twists (Bodyweight) | 3 | 20-30 reps |
Phase 2: Building Strength with Supersets (Weeks 5-8)
In this phase, we introduce supersets to increase the intensity and efficiency of your workouts. A superset involves performing two exercises back-to-back with minimal rest in between. This method is excellent for building muscle and improving cardiovascular fitness.
Day 1: Push Workout
Exercise | Sets | Reps | Weight | Rest Period |
Superset 1 | ||||
A1: Barbell Bench Press | 4 | 8-12 | Challenging | 10s |
A2: Dumbbell Flyes | 4 | 12-15 | Moderate | 90s |
Superset 2 | ||||
B1: Seated Dumbbell Shoulder Press | 4 | 10-15 | Moderate | 10s |
B2: Dumbbell Lateral Raises | 4 | 15-20 | Light | 60s |
Superset 3 | ||||
C1: Triceps Dips (Assisted or Bodyweight) | 4 | 10-15 | Challenging | 10s |
C2: Triceps Pushdown (Rope) | 4 | 15-20 | Moderate | 60s |
Single Exercise | ||||
Sled Push | 4 | 30m | Heavy | 90s |
Finisher: Core
Exercise | Sets | Reps/Duration |
Cable Crunches | 3 | 15-20 reps |
Hanging Knee Raises | 3 | 12-15 reps |
Plank with Hip Dips | 3 | 20-30 reps |
Day 2: Pull Workout
Exercise | Sets | Reps | Weight | Rest Period |
Superset 1 | ||||
A1: Pull-Ups (Assisted or Bodyweight) | 4 | 6-10 | Challenging | 10s |
A2: Straight Arm Pulldown | 4 | 12-15 | Moderate | 90s |
Superset 2 | ||||
B1: T-Bar Row | 4 | 8-12 | Challenging | 10s |
B2: Face Pulls | 4 | 15-20 | Light | 60s |
Superset 3 | ||||
C1: TRX Rows | 4 | 12-15 | Challenging | 10s |
C2: Hammer Curls | 4 | 12-15 | Moderate | 60s |
Single Exercise | ||||
Barbell Bicep Curls | 4 | 10-12 | Moderate | 60s |
Finisher: Core
Exercise | Sets | Reps/Duration |
Cable Crunches | 3 | 15-20 reps |
Hanging Knee Raises | 3 | 12-15 reps |
Plank with Hip Dips | 3 | 20-30 reps |
Day 3: Legs & Glutes Workout
Exercise | Sets | Reps | Weight | Rest Period |
Superset 1 | ||||
A1: Goblet Squats (Kettlebell) | 4 | 10-15 | Challenging | 10s |
A2: Leg Extensions (Machine) | 4 | 15-20 | Moderate | 90s |
Superset 2 | ||||
B1: Hip Thrusts (Barbell) | 4 | 12-15 | Challenging | 10s |
B2: Hamstring Curls (Machine) | 4 | 15-20 | Moderate | 60s |
Superset 3 | ||||
C1: Walking Lunges (Dumbbell) | 4 | 10-12 per leg | Moderate | 10s |
C2: Calf Raises (Machine) | 4 | 20-25 | Moderate | 60s |
Single Exercise | ||||
Glute Kickbacks (Machine) | 4 | 15-20 per leg | Moderate | 60s |
Finisher: Core
Exercise | Sets | Reps/Duration |
Cable Crunches | 3 | 15-20 reps |
Hanging Knee Raises | 3 | 12-15 reps |
Plank with Hip Dips | 3 | 20-30 reps |
Phase 3: Advanced Intensity (Weeks 9-12)
In the final phase, we ramp up the intensity to maximise your results. We will continue with supersets and introduce some more advanced exercises to push your limits and solidify the gains you’ve made.
Day 1: Push Workout
Exercise | Sets | Reps | Weight | Rest Period |
Superset 1 | ||||
A1: Incline Barbell Bench Press | 4 | 8-10 | Heavy | 10s |
A2: Cable Crossover | 4 | 12-15 | Moderate | 90s |
Superset 2 | ||||
B1: Arnold Press (Dumbbell) | 4 | 10-12 | Moderate | 10s |
B2: Upright Row (Barbell) | 4 | 12-15 | Moderate | 60s |
Superset 3 | ||||
C1: Close Grip Bench Press | 4 | 8-10 | Heavy | 10s |
C2: Overhead Triceps Extension (Dumbbell) | 4 | 12-15 | Moderate | 60s |
Single Exercise | ||||
Sled Push | 4 | 30m | Heavy | 90s |
Finisher: Core
Exercise | Sets | Reps/Duration |
Ab Rollout | 3 | 10-15 reps |
Russian Twists (with weight) | 3 | 20-30 reps |
Side Plank | 3 | 30-45s per side |
Day 2: Pull Workout
Exercise | Sets | Reps | Weight | Rest Period |
Superset 1 | ||||
A1: Barbell Rows | 4 | 8-10 | Heavy | 10s |
A2: Dumbbell Pullovers | 4 | 12-15 | Moderate | 90s |
Superset 2 | ||||
B1: Single-Arm Dumbbell Row | 4 | 10-12 per arm | Moderate | 10s |
B2: Reverse Pec-Deck | 4 | 15-20 | Light | 60s |
Superset 3 | ||||
C1: Preacher Curls | 4 | 10-12 | Moderate | 10s |
C2: Cable Curls | 4 | 12-15 | Moderate | 60s |
Single Exercise | ||||
TRX Inverted Row | 4 | To Failure | Bodyweight | 60s |
Finisher: Core
Exercise | Sets | Reps/Duration |
Ab Rollout | 3 | 10-15 reps |
Russian Twists (with weight) | 3 | 20-30 reps |
Side Plank | 3 | 30-45s per side |
Day 3: Legs & Glutes Workout
Exercise | Sets | Reps | Weight | Rest Period |
Superset 1 | ||||
A1: Barbell Hip Thrusts | 4 | 8-12 | Heavy | 10s |
A2: Kettlebell Goblet Squat | 4 | 15-20 | Moderate | 90s |
Superset 2 | ||||
B1: Bulgarian Split Squats (Dumbbell) | 4 | 10-12 per leg | Moderate | 10s |
B2: Seated Leg Curl (Machine) | 4 | 15-20 | Moderate | 60s |
Superset 3 | ||||
C1: Cable Pull-Throughs | 4 | 15-20 | Moderate | 10s |
C2: Abductor Machine | 4 | 20-25 | Moderate | 60s |
Single Exercise | ||||
Sled Push | 4 | 30m | Heavy | 90s |
Finisher: Core
Exercise | Sets | Reps/Duration |
Ab Rollout | 3 | 10-15 reps |
Russian Twists (with weight) | 3 | 20-30 reps |
Side Plank | 3 | 30-45s per side |
Cool-down Routine
After each workout, it’s important to cool down to help your body recover. This helps to gradually lower your heart rate and stretch out the muscles you’ve worked.
Cardio Cool-down (10 minutes)
Choose one of the following: * Stairmaster (slow pace) * Incline Walk on Treadmill (slow pace)
Static Stretches
Hold each stretch for 30 seconds to improve flexibility and reduce muscle soreness.
Stretch | Muscles Targeted |
Chest Stretch | Pectorals, Shoulders |
Triceps Stretch | Triceps |
Lat Stretch | Lats, Shoulders |
Quad Stretch | Quadriceps |
Hamstring Stretch | Hamstrings |
Glute Stretch (Pigeon Pose) | Glutes, Hips |
Calf Stretch | Calves |
Fueling Your Transformation: A Simple Guide to Nutrition
How to Track Your Food
Calculating is one thing, but tracking is how you ensure you’re hitting your goals. I highly recommend using a workout tracker app for your food like MyFitnessPal. It features a massive food database, making it easy to log your meals.
Big picture
You cannot out-train a bad diet.
Training and nutrition carry equal weight.
Fuel your workouts and your recovery.
Keep it simple and precise.
The Big Three
Training creates tiny tears. Protein repairs them.
Good sources: chicken, fish, eggs, tofu, lentils, Greek yoghurt.
Protein builds muscle.
Your best fuel for hard sessions.
Focus on complex carbs: oats, brown rice, quinoa, sweet potatoes.
Carbohydrates give energy.
Important for women, brain function, vitamin absorption.
Use avocados, nuts, seeds, olive oil.
Fats support hormones.
Your goal: lose 5 kg in 12 weeks
Create a small, steady calorie deficit.
Do not crash diet. Quality intake first.
Example person
30 years old
165 cm
75 kg
Strength training 3 days per week
Maintenance calories
Roughly 2,200 to 2,300 kcal per day.
Do not drop calories at the start
First 2 to 4 weeks: eat at maintenance, around 2,200 kcal.
Let your body adapt, recover, and build strength.
Introduce the deficit
After week 2 to 4, reduce by 400 to 500 kcal per day.
Target 1,800 to 1,900 kcal per day.
Sample macros at 1,800 kcal
Protein: 40% → ~180 g
Carbohydrates: 30% → ~135 g
Fat: 30% → ~60 g
High protein keeps you full and protects muscle while you lose fat.
Practical tips
Prioritise whole foods.
Lean proteins, complex carbs, healthy fats.
Stay hydrated.
Spread protein across your meals.
A shake after training can help.
Track your intake.
Use MyFitnessPal to log meals and hit targets.
obsess over hitting the numbers perfectly every single day. Aim for a weekly average. Consistency is what matters most. This isn’t about a restrictive diet; it’s about fueling your body for a powerful transformation.
Your Journey Starts Now
This 12-week program is more than just a workout plan; it’s a commitment to yourself. It’s a promise to show up, to work hard, and to discover the incredible strength that has been inside you all along. Whether you’re looking for a HIIT training app, a bodyweight app, or a comprehensive gym app, the principles of consistency and progressive overload remain the same. This program is your first step.
I know you can do this. I’ve seen countless women walk into the gym feeling uncertain and walk out with a newfound sense of power and confidence. You are capable of so much more than you think.
To make this journey as easy as possible, I highly recommend you download the 12Reps app. It’s the perfect companion to this program, allowing you to track your workouts, monitor your progress, and stay motivated. You can build this entire 12-week plan in the app, and it will guide you through every set and every rep. Download the 12Reps app today and get a 7-day free trial to experience the future of strength training.
I look forward to seeing what you achieve.
With strength and support,
Vijune Penikaite
References
[1] Aubrey, A. (2024, March 11). Women who engage in strength training tend to live longer. How much is enough? NPR. https://www.npr.org/sections/health-shots/2024/03/11/1236791784/strength-resistance-weight-training-longevity-aging-heart-disease
[2] University Hospitals. (2024, April 29). The Unique Benefits of Strength Training for Women. https://www.uhhospitals.org/blog/articles/2024/04/the-unique-benefits-of-strength-training-for-women
