Help me re[f]ine my workout plan for optimal gains

Workout Program Review ✒️

Hi!

Im in my 20s F and started working out since two months ago.

My Goal :

  1. Weight loss of 5kgs by end of this year
  2. Stronger legs for more trekking
  3. 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

  1. Shoulder Press - 5kg
  2. Lateral Raises - 4kg
  3. Bicep Curls - 5kg
  4. Tricep Extension using the cables - 20kg
  5. Lateral Pull on machine - 18kg
  6. Leg Extension- 30kg
  7. Goblet Squats - 8kg
  8. RDLs - 15kg
  9. Hip Thrusts - 10kg
  10. 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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