Free Weights Training Programme

BAREFACED FITNESS
Free
weights
Session
plans
FREE FOR SUBSCRIBERS

About
How to get the most out of these session plans
On the next couple of pages you’ll find two sample training plans, one for beginners and
one for intermediate gym goers. If you’re not sure which one to go for, then I’d suggest
the beginner plan because you can always make the session more challenging.
I haven’t stated what weights you should use as everyone is different, but you should
challenge yourself and pick a weight that you can perform the exercise to the sets and
reps stated. If you feel like your first set was too light/too heavy, you can change it
accordingly.
I’d also suggest using the training log to keep track of your weights, sets, reps and
comments on how you think the session went. This is so you can keep track of
everything so you can keep increasing the intensity and track your progress.
You should aim to increase the intensity every time you do that session, whether that's
by the weight used, reps, sets or improvement in form or technique.
Within the session plan layout, I’ve listed the name of the exercise, the type of weight
you should use and the sets and reps. The reps are how many times you should repeat
the exercise within 1 set. Between sets you can take a 30-90 second break before the
next set.
If any exercises are too difficult, then a bodyweight variation might be more suitable for
you, so feel free to drop the weight if needed. If any of the exercises are new to you, a
quick Google search should help!
Why Free-Weights?
To put it simply, you generally get more from using free-weights than machines. There’s
more involved in the movement so in turn they help you work on stability, balance,
functional strength, core strength and more.
BAREFACED FITNESS
Beginner Sessions
Session 1
Goblet Squats Dumbbell 3-4 sets of 8-12 reps

Bodyweight Glute Bridges n/a 3-4 sets of 10-15 reps
Alternating Forward Lunges Dumbbells 3-4 sets of 10-12 reps
Kneeling Push Ups n/a 3-4 sets of 6-10 reps
Inverted Rows TRX TRX or Bar 3-4 sets of 6-10 reps
Plank n/a 3-4 sets of 30-60 second holds
Bicep Curls Dumbbells 3-4 sets of 10-15 reps each side
Crosstrainer n/a 20 minutes moderate intensity
Session 2
Sumo Squat Kettlebell 3-4 sets of 8-12 reps

Weighted Step Up Dumbbells 3-4 sets of 10-15 reps
Walking lunges Dumbbells 3-4 sets of 8-12 reps
Chest Press Dumbbells 2-3 sets of 6-10 reps
Single Arm Row Dumbbell 2-3 sets of 6-10 reps
Bird-dogs n/a 3 sets of 30-60 second holds
Lateral Raises Dumbbells 3 sets of 10-15 reps
Treadmill n/a 20 minutes moderate intensity
Session 3
Box squats Dumbbell 3-4 sets of 8-12 reps

Kettlebell Swings Kettlebell 3-4 sets of 10-15 reps
Split Squats Dumbbells 3-4 sets of 8-12 reps
Overhead Press Dumbbells 2-3 sets of 6-10 reps
Rear Delt Flyes Dumbbells 2-3 sets of 6-10 reps
Deadbugs n/a 3 sets of 8-12 reps
Tricep Kick Backs Dumbbells 3 sets of 10-15 reps
Rowing Machine n/a 20 minutes moderate intensity
BAREFACED FITNESS
Intermediate Sessions
Session 1
Zercher Squats Barbell 3-4 sets of 6-10 reps

Weighted Hip Thrusts Barbell 3-4 sets of 8-12 reps
Bulgarian Split Squats Dumbbells 3-4 sets of 6-10 reps
Elevated push ups n/a 3-4 sets of 6-10 reps
Assisted Chin ups Resistance band 3-4 sets of 3-6 reps
Bodysaws n/a 3 sets of 10-20 reps
Bicep curls Barbell 3 sets of 8-12 reps
Burpees n/a 3-5 sets of 10 reps
Session 2
Front Squats Kettlebells 3-4 sets of 6-10 reps

Box Jumps Plyo Box 3-4 sets of 3-5 reps
Romanian Deadlifts Dumbbells 3-4 sets of 6-10 reps
Bench Press Barbell 3-4 sets of 8-12 reps
Barbell Row Barbell 3-4 sets of 8-12 reps
Plank Salutes n/a 3 sets of 8-12 reps
Lateral Raises Dumbbells 3 sets of 15-20 reps
Deadmill Sprints n/a 3-5 sets of 30-45 seconds
Session 3
Back Squats Barbell 3-4 sets of 8-12 reps

Deadlifts Barbell 3-4 sets of 8-12 reps
Split Squats Dumbbells 3-4 sets of 6-10 reps
Push Press Barbell 3-4 sets of 8-12 reps
Rear Delt Flyes Dumbbells 3 sets of 10-15 reps
Weighted Deadbugs Dumbbells 3 sets of 10-15 reps
Overhead Tricep Extensions Kettlebell 3 sets of 10-15 reps
Rowing Machine n/a 3-5 sets of 200m
BAREFACED FITNESS
Thank you
I appreciate your feedback!
I'd love to know how you got on with this programme and what improvements can be
made. Be sure to make a note of your progress including any measurements or
progress pictures you've taken!
If you have any progress pics or if you feel that you've done really well with the
programme then I'd love to know all about it. Even if it's just about having the confidence
to walk into the gym knowing what you're doing.
The aim of my business is to get more women comfortable in the gym and knowledgable
about training so I'm so happy that you've chosen one of my programmes.
If you'd like to try out another Barefaced Fitness Training Programme head over to my
website and have a look at what else we have available.
Get in touch
If you have any queiries please feel free to get in touch. You can email me directly at
[email protected].
Need a bit more accountabilty?
I've been there, it's difficult to motivate yourself when no one is there telling you to do it.
If you've found that you haven't been sticking to your training as much as you'd hoped,
online personal training might be for you. It will involve a more hands on approach from
me, and I will personally be checking in with your regularly to make sure you're on track.
You can purchase online personal training on my website shop. Click anywhere to go
straight to the page!
BAREFACED FITNESS

Free Weights Training Programme

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BAREFACED FITNESS

FREE FOR SUBSCRIBERS

How to get the most out of these session plans

Goblet Squats Dumbbell 3-4 sets of 8-12 reps

Sumo Squat Kettlebell 3-4 sets of 8-12 reps

Box squats Dumbbell 3-4 sets of 8-12 reps

Zercher Squats Barbell 3-4 sets of 6-10 reps

Front Squats Kettlebells 3-4 sets of 6-10 reps

Back Squats Barbell 3-4 sets of 8-12 reps

I appreciate your feedback!

Need a bit more accountabilty?

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