Help me re[f]ine my workout plan for optimal gains
Hi!
Im in my 20s F and started working out since two months ago.
My Goal :
- Weight loss of 5kgs by end of this year
- Stronger legs for more trekking
- Stay healthy and have muscles.
Im 60kg right now. My BMI is borderline healthy
My current workout plan:
3 days a week - usually Monday, Tuesday, Wednesday
All exercises are 12 reps and 3 sets
- Shoulder Press - 5kg
- Lateral Raises - 4kg
- Bicep Curls - 5kg
- Tricep Extension using the cables - 20kg
- Lateral Pull on machine - 18kg
- Leg Extension- 30kg
- Goblet Squats - 8kg
- RDLs - 15kg
- Hip Thrusts - 10kg
- Inclined walking for 10 minutes at 4.5 pace
All these are done 3 days a week. Takes me 2 hours max. I skip 1 or 2 exercises if Im exhausted.
I consume 50g protein everyday and take 3g creatine before workout.
Please help me streamline my fitness journey and optimize my plan :) Open to suggestions and advice. Please do let me know more about if there is a need to split my workout, if yes how does it help?
Thanks in advance. Help a girly out in being healthy 🥲
Posted Aug 12, 2026, 2:03 PM UTC
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