Type: weight-training/bodybuilding
Author: Daniel - TinyVik1ng
Freya’s Sculpted Beginnings
Freya’s Sculpted Beginnings is a beginner-friendly workout routine crafted for women seeking to build a strong, curvy
physique. With a balanced mix of bodyweight, barbell, and dumbbell exercises, this program empowers you to embrace
your strength and transform your body with the grace and power of the Goddess of Beauty.
Phase: Week 1
Day 1
| Training Exercises |
Details |
| Glute Bridge (Barbell) |
3x 10-20 reps |
| Single Arm Row (Dumbbell) |
3x 8-12 reps |
| Box Squat (Barbell) |
3x 10-20 reps |
| Bench Press (Barbell) |
3x 8-12 reps |
| Romanian Deadlift (Dumbbell) |
3x 10-20 reps |
| Side Lying Abductions |
1x 15-30 rep |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 2
| Training Exercises |
Details |
| Single Leg Glute Bridge |
3x 10-20 reps |
| Lat Pulldown |
3x 8-12 reps |
| Step-Up (Weighted) |
3x 10-20 reps |
| Standing Shoulder Press (Dumbbell) |
3x 8-12 reps |
| Back Extension |
3x 10-20 reps |
| Side Lying Clam |
1x 15-30 reps |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 3
| Training Exercises |
Details |
| Glute March |
3x 60 secs |
| Seated Row (Cable) |
3x 8-12 reps |
| Parallel Squat (Dumbbell) |
3x 10-20 reps |
| Incline Bench Press (Dumbbell) |
3x 8-12 reps |
| Single Leg Romanian Deadlift |
2x 10-20 reps |
| X-Band Walk |
1x 20 reps |
| RKC Plank |
1x 20-120 secs |
| Rope Horizontal Chop |
1x 10 reps |
Phase: Week 2
Day 1
| Training Exercises |
Details |
| Glute Bridge (Barbell) |
3x 10-20 reps |
| Single Arm Row (Dumbbell) |
3x 8-12 reps |
| Box Squat (Barbell) |
3x 10-20 reps |
| Bench Press (Barbell) |
3x 8-12 reps |
| Romanian Deadlift (Dumbbell) |
3x 10-20 reps |
| Side Lying Abductions |
1x 15-30 rep |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 2
| Training Exercises |
Details |
| Single Leg Glute Bridge |
3x 10-20 reps |
| Lat Pulldown |
3x 8-12 reps |
| Step-Up (Weighted) |
3x 10-20 reps |
| Standing Shoulder Press (Dumbbell) |
3x 8-12 reps |
| Back Extension |
3x 10-20 reps |
| Side Lying Clam |
1x 15-30 reps |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 3
| Training Exercises |
Details |
| Glute March |
3x 60 secs |
| Seated Row (Cable) |
3x 8-12 reps |
| Parallel Squat (Dumbbell) |
3x 10-20 reps |
| Incline Bench Press (Dumbbell) |
3x 8-12 reps |
| Single Leg Romanian Deadlift |
2x 10-20 reps |
| X-Band Walk |
1x 20 reps |
| RKC Plank |
1x 20-120 secs |
| Rope Horizontal Chop |
1x 10 reps |
Phase: Week 3
Day 1
| Training Exercises |
Details |
| Glute Bridge (Barbell) |
3x 10-20 reps |
| Single Arm Row (Dumbbell) |
3x 8-12 reps |
| Box Squat (Barbell) |
3x 10-20 reps |
| Bench Press (Barbell) |
3x 8-12 reps |
| Romanian Deadlift (Dumbbell) |
3x 10-20 reps |
| Side Lying Abductions |
1x 15-30 rep |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 2
| Training Exercises |
Details |
| Single Leg Glute Bridge |
3x 10-20 reps |
| Lat Pulldown |
3x 8-12 reps |
| Step-Up (Weighted) |
3x 10-20 reps |
| Standing Shoulder Press (Dumbbell) |
3x 8-12 reps |
| Back Extension |
3x 10-20 reps |
| Side Lying Clam |
1x 15-30 reps |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 3
| Training Exercises |
Details |
| Glute March |
3x 60 secs |
| Seated Row (Cable) |
3x 8-12 reps |
| Parallel Squat (Dumbbell) |
3x 10-20 reps |
| Incline Bench Press (Dumbbell) |
3x 8-12 reps |
| Single Leg Romanian Deadlift |
2x 10-20 reps |
| X-Band Walk |
1x 20 reps |
| RKC Plank |
1x 20-120 secs |
| Rope Horizontal Chop |
1x 10 reps |
Phase: Week 4
Day 1
| Training Exercises |
Details |
| Glute Bridge (Barbell) |
3x 10-20 reps |
| Single Arm Row (Dumbbell) |
3x 8-12 reps |
| Box Squat (Barbell) |
3x 10-20 reps |
| Bench Press (Barbell) |
3x 8-12 reps |
| Romanian Deadlift (Dumbbell) |
3x 10-20 reps |
| Side Lying Abductions |
1x 15-30 rep |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 2
| Training Exercises |
Details |
| Single Leg Glute Bridge |
3x 10-20 reps |
| Lat Pulldown |
3x 8-12 reps |
| Step-Up (Weighted) |
3x 10-20 reps |
| Standing Shoulder Press (Dumbbell) |
3x 8-12 reps |
| Back Extension |
3x 10-20 reps |
| Side Lying Clam |
1x 15-30 reps |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 3
| Training Exercises |
Details |
| Glute March |
3x 60 secs |
| Seated Row (Cable) |
3x 8-12 reps |
| Parallel Squat (Dumbbell) |
3x 10-20 reps |
| Incline Bench Press (Dumbbell) |
3x 8-12 reps |
| Single Leg Romanian Deadlift |
2x 10-20 reps |
| X-Band Walk |
1x 20 reps |
| RKC Plank |
1x 20-120 secs |
| Rope Horizontal Chop |
1x 10 reps |
Phase: Week 5
Day 1
| Training Exercises |
Details |
| Glute Bridge (Barbell) |
3x 10-20 reps |
| Single Arm Row (Dumbbell) |
3x 8-12 reps |
| Box Squat (Barbell) |
3x 10-20 reps |
| Bench Press (Barbell) |
3x 8-12 reps |
| Romanian Deadlift (Dumbbell) |
3x 10-20 reps |
| Side Lying Abductions |
1x 15-30 rep |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 2
| Training Exercises |
Details |
| Single Leg Glute Bridge |
3x 10-20 reps |
| Lat Pulldown |
3x 8-12 reps |
| Step-Up (Weighted) |
3x 10-20 reps |
| Standing Shoulder Press (Dumbbell) |
3x 8-12 reps |
| Back Extension |
3x 10-20 reps |
| Side Lying Clam |
1x 15-30 reps |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 3
| Training Exercises |
Details |
| Glute March |
3x 60 secs |
| Seated Row (Cable) |
3x 8-12 reps |
| Parallel Squat (Dumbbell) |
3x 10-20 reps |
| Incline Bench Press (Dumbbell) |
3x 8-12 reps |
| Single Leg Romanian Deadlift |
2x 10-20 reps |
| X-Band Walk |
1x 20 reps |
| RKC Plank |
1x 20-120 secs |
| Rope Horizontal Chop |
1x 10 reps |
Phase: Week 6
Day 1
| Training Exercises |
Details |
| Glute Bridge (Barbell) |
3x 10-20 reps |
| Single Arm Row (Dumbbell) |
3x 8-12 reps |
| Box Squat (Barbell) |
3x 10-20 reps |
| Bench Press (Barbell) |
3x 8-12 reps |
| Romanian Deadlift (Dumbbell) |
3x 10-20 reps |
| Side Lying Abductions |
1x 15-30 rep |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 2
| Training Exercises |
Details |
| Single Leg Glute Bridge |
3x 10-20 reps |
| Lat Pulldown |
3x 8-12 reps |
| Step-Up (Weighted) |
3x 10-20 reps |
| Standing Shoulder Press (Dumbbell) |
3x 8-12 reps |
| Back Extension |
3x 10-20 reps |
| Side Lying Clam |
1x 15-30 reps |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 3
| Training Exercises |
Details |
| Glute March |
3x 60 secs |
| Seated Row (Cable) |
3x 8-12 reps |
| Parallel Squat (Dumbbell) |
3x 10-20 reps |
| Incline Bench Press (Dumbbell) |
3x 8-12 reps |
| Single Leg Romanian Deadlift |
2x 10-20 reps |
| X-Band Walk |
1x 20 reps |
| RKC Plank |
1x 20-120 secs |
| Rope Horizontal Chop |
1x 10 reps |
Phase: Week 7
Day 1
| Training Exercises |
Details |
| Glute Bridge (Barbell) |
3x 10-20 reps |
| Single Arm Row (Dumbbell) |
3x 8-12 reps |
| Box Squat (Barbell) |
3x 10-20 reps |
| Bench Press (Barbell) |
3x 8-12 reps |
| Romanian Deadlift (Dumbbell) |
3x 10-20 reps |
| Side Lying Abductions |
1x 15-30 rep |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 2
| Training Exercises |
Details |
| Single Leg Glute Bridge |
3x 10-20 reps |
| Lat Pulldown |
3x 8-12 reps |
| Step-Up (Weighted) |
3x 10-20 reps |
| Standing Shoulder Press (Dumbbell) |
3x 8-12 reps |
| Back Extension |
3x 10-20 reps |
| Side Lying Clam |
1x 15-30 reps |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 3
| Training Exercises |
Details |
| Glute March |
3x 60 secs |
| Seated Row (Cable) |
3x 8-12 reps |
| Parallel Squat (Dumbbell) |
3x 10-20 reps |
| Incline Bench Press (Dumbbell) |
3x 8-12 reps |
| Single Leg Romanian Deadlift |
2x 10-20 reps |
| X-Band Walk |
1x 20 reps |
| RKC Plank |
1x 20-120 secs |
| Rope Horizontal Chop |
1x 10 reps |
Phase: Week 8
Day 1
| Training Exercises |
Details |
| Glute Bridge (Barbell) |
3x 10-20 reps |
| Single Arm Row (Dumbbell) |
3x 8-12 reps |
| Box Squat (Barbell) |
3x 10-20 reps |
| Bench Press (Barbell) |
3x 8-12 reps |
| Romanian Deadlift (Dumbbell) |
3x 10-20 reps |
| Side Lying Abductions |
1x 15-30 rep |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 2
| Training Exercises |
Details |
| Single Leg Glute Bridge |
3x 10-20 reps |
| Lat Pulldown |
3x 8-12 reps |
| Step-Up (Weighted) |
3x 10-20 reps |
| Standing Shoulder Press (Dumbbell) |
3x 8-12 reps |
| Back Extension |
3x 10-20 reps |
| Side Lying Clam |
1x 15-30 reps |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 3
| Training Exercises |
Details |
| Glute March |
3x 60 secs |
| Seated Row (Cable) |
3x 8-12 reps |
| Parallel Squat (Dumbbell) |
3x 10-20 reps |
| Incline Bench Press (Dumbbell) |
3x 8-12 reps |
| Single Leg Romanian Deadlift |
2x 10-20 reps |
| X-Band Walk |
1x 20 reps |
| RKC Plank |
1x 20-120 secs |
| Rope Horizontal Chop |
1x 10 reps |
Phase: Week 9
Day 1
| Training Exercises |
Details |
| Glute Bridge (Barbell) |
3x 10-20 reps |
| Single Arm Row (Dumbbell) |
3x 8-12 reps |
| Box Squat (Barbell) |
3x 10-20 reps |
| Bench Press (Barbell) |
3x 8-12 reps |
| Romanian Deadlift (Dumbbell) |
3x 10-20 reps |
| Side Lying Abductions |
1x 15-30 rep |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 2
| Training Exercises |
Details |
| Single Leg Glute Bridge |
3x 10-20 reps |
| Lat Pulldown |
3x 8-12 reps |
| Step-Up (Weighted) |
3x 10-20 reps |
| Standing Shoulder Press (Dumbbell) |
3x 8-12 reps |
| Back Extension |
3x 10-20 reps |
| Side Lying Clam |
1x 15-30 reps |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 3
| Training Exercises |
Details |
| Glute March |
3x 60 secs |
| Seated Row (Cable) |
3x 8-12 reps |
| Parallel Squat (Dumbbell) |
3x 10-20 reps |
| Incline Bench Press (Dumbbell) |
3x 8-12 reps |
| Single Leg Romanian Deadlift |
2x 10-20 reps |
| X-Band Walk |
1x 20 reps |
| RKC Plank |
1x 20-120 secs |
| Rope Horizontal Chop |
1x 10 reps |
Phase: Week 10
Day 1
| Training Exercises |
Details |
| Glute Bridge (Barbell) |
3x 10-20 reps |
| Single Arm Row (Dumbbell) |
3x 8-12 reps |
| Box Squat (Barbell) |
3x 10-20 reps |
| Bench Press (Barbell) |
3x 8-12 reps |
| Romanian Deadlift (Dumbbell) |
3x 10-20 reps |
| Side Lying Abductions |
1x 15-30 rep |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 2
| Training Exercises |
Details |
| Single Leg Glute Bridge |
3x 10-20 reps |
| Lat Pulldown |
3x 8-12 reps |
| Step-Up (Weighted) |
3x 10-20 reps |
| Standing Shoulder Press (Dumbbell) |
3x 8-12 reps |
| Back Extension |
3x 10-20 reps |
| Side Lying Clam |
1x 15-30 reps |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 3
| Training Exercises |
Details |
| Glute March |
3x 60 secs |
| Seated Row (Cable) |
3x 8-12 reps |
| Parallel Squat (Dumbbell) |
3x 10-20 reps |
| Incline Bench Press (Dumbbell) |
3x 8-12 reps |
| Single Leg Romanian Deadlift |
2x 10-20 reps |
| X-Band Walk |
1x 20 reps |
| RKC Plank |
1x 20-120 secs |
| Rope Horizontal Chop |
1x 10 reps |
Phase: Week 11
Day 1
| Training Exercises |
Details |
| Glute Bridge (Barbell) |
3x 10-20 reps |
| Single Arm Row (Dumbbell) |
3x 8-12 reps |
| Box Squat (Barbell) |
3x 10-20 reps |
| Bench Press (Barbell) |
3x 8-12 reps |
| Romanian Deadlift (Dumbbell) |
3x 10-20 reps |
| Side Lying Abductions |
1x 15-30 rep |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 2
| Training Exercises |
Details |
| Single Leg Glute Bridge |
3x 10-20 reps |
| Lat Pulldown |
3x 8-12 reps |
| Step-Up (Weighted) |
3x 10-20 reps |
| Standing Shoulder Press (Dumbbell) |
3x 8-12 reps |
| Back Extension |
3x 10-20 reps |
| Side Lying Clam |
1x 15-30 reps |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 3
| Training Exercises |
Details |
| Glute March |
3x 60 secs |
| Seated Row (Cable) |
3x 8-12 reps |
| Parallel Squat (Dumbbell) |
3x 10-20 reps |
| Incline Bench Press (Dumbbell) |
3x 8-12 reps |
| Single Leg Romanian Deadlift |
2x 10-20 reps |
| X-Band Walk |
1x 20 reps |
| RKC Plank |
1x 20-120 secs |
| Rope Horizontal Chop |
1x 10 reps |
Phase: Week 12
Day 1
| Training Exercises |
Details |
| Glute Bridge (Barbell) |
3x 10-20 reps |
| Single Arm Row (Dumbbell) |
3x 8-12 reps |
| Box Squat (Barbell) |
3x 10-20 reps |
| Bench Press (Barbell) |
3x 8-12 reps |
| Romanian Deadlift (Dumbbell) |
3x 10-20 reps |
| Side Lying Abductions |
1x 15-30 rep |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 2
| Training Exercises |
Details |
| Single Leg Glute Bridge |
3x 10-20 reps |
| Lat Pulldown |
3x 8-12 reps |
| Step-Up (Weighted) |
3x 10-20 reps |
| Standing Shoulder Press (Dumbbell) |
3x 8-12 reps |
| Back Extension |
3x 10-20 reps |
| Side Lying Clam |
1x 15-30 reps |
| RKC Plank |
1x 20-120 secs |
| Side Plank |
1x 20-60 secs |
Day 3
| Training Exercises |
Details |
| Glute March |
3x 60 secs |
| Seated Row (Cable) |
3x 8-12 reps |
| Parallel Squat (Dumbbell) |
3x 10-20 reps |
| Incline Bench Press (Dumbbell) |
3x 8-12 reps |
| Single Leg Romanian Deadlift |
2x 10-20 reps |
| X-Band Walk |
1x 20 reps |
| RKC Plank |
1x 20-120 secs |
| Rope Horizontal Chop |
1x 10 reps |
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