Short answer: Train three nonconsecutive full-body sessions, scale each movement independently and progress repetitions before leverage.
Who this workout is for
This plan suits beginner-to-intermediate women and avoids assuming one universal starting level. New trainees can use the beginner routine.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Incline or floor push-up | 3 × 6–12 | Scale hand height |
| Row or assisted pull-up | 3 × 6–12 | Choose safe setup |
| Split squat | 3 × 6–12/side | Use support |
| Glute bridge | 3 × 10–15 | Pause at top |
| Side plank or dead bug | 3 sets | Controlled trunk |
How to perform the session
Train Monday, Wednesday and Friday or any similar nonconsecutive schedule. Stop most sets with one to three clean repetitions available.
How to progress
Add repetitions, then reduce assistance or change leverage. Use the four-week plan and women’s push-up guide for detailed pressing progressions.
How RepSaga fits
RepSaga can turn the programmed push-ups into RPG attacks on iPhone or iPad. It is not a complete women’s fitness program and should sit inside balanced training.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
Do women need a different calisthenics routine?
The basic movement patterns can be the same; exercises and volume should be scaled to the individual.
Can this routine help with a first push-up?
Yes. Use wall and incline push-ups, gradually lowering the hand height as strength improves.