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Titan 12-Week Home Fitness Program for Women
By Titan
12-week home fitness for beginner–intermediate women. Bodyweight, dumbbells, bands. Mon Lower+Core · Tue Upper+Cardio · Wed Recovery · Thu Full Body · Fri Glutes+Core+Conditioning · Sat optional mobility · Sunday rest. Foundation (1–4) → progression (5–8) → challenge (9–11) → Week 12 deload.
- Training days
- 4/week · 2 recovery
- Program length
- 12 weeks
- Session length
- ~45 min
Focus: Strength, Tone Muscle, Lose Fat, Home Gym
Weekly schedule
4 training days/week · 2 recovery days
- Day 1Lower Body + CoreQuads, Glutes, Hamstrings, Calves, Core~48 min
- Day 2Upper Body + CardioChest, Back, Shoulders, Arms, Conditioning~45 min
- Day 3Recovery / Walking / MobilityrecoveryRecovery, Mobility~11 min
- Day 4Full Body StrengthFull body~57 min
- Day 5Glutes + Core + ConditioningGlutes, Quads, Hamstrings, Core, Conditioning~66 min
- Day 6Optional Yoga, Walking or StretchingrecoveryRecovery, Mobility~10 min
- Day 7RestrestRecovery~10 min
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