repetitions and sets so that we follow the rule of high volume training, as high volume training is really effective for women.
Training program for girls beginner level

1. Twisting on the press

5 - 6 sets for the maximum number of repetitions

Rest between sets 30-60 seconds.

2. Barbell Squats

5 sets of 15 reps

Rest between sets 60 seconds.

3. Vertical pull

5 - 6 sets of 15 reps

Rest between sets 30-60 seconds.

4. Close Grip Bench Press

6 sets of 15 reps

Rest between sets 60 seconds.

5. Pull bar to the chin

6 sets of 15 reps

Rest between sets 30-60 seconds.

This workout will take about 60 minutes. All exercises are multi-joint (several joints are involved at once, several muscle groups in each exercise)
Training program for girls of an average level of training

1. Superset: Crunches + leg raises without pause

6 sets for max reps

Rest between exercises in a superset is 0 seconds, after performing a superset 30-60 seconds.

2. Superset: Barbell Squat + Straight Leg Deadlift

5 double sets of 15 reps each

Rest between sets in a superset is 0 seconds, after performing a superset 30-60 seconds.

3. Superset: Vertical Block Row + Horizontal Block Row/Bent Over Row

5 double sets of 15 reps each

Rest between sets in a superset is 0 seconds, after performing a superset 30-60 seconds.

4. Superset: Close Grip Barbell Press + Biceps Curl

5 double sets of 15 reps each

Rest between sets in a superset is 0 seconds, after performing a superset 30-60 seconds.

5. Superset: Barbell Chin Row + Standing Dumbbell Raise

5 double sets of 15 reps each

Rest between sets in a superset is 0 seconds, after performing a superset 30-60 seconds.
The training program for girls of a lightweight nature for 3 - 4 weeks after the menstrual cycle

1. Vertical pull

3-4 sets of 20 reps with less weight

Rest between sets 60 seconds.

2. Close Grip Bench Press

3-4 sets of 20 reps with less weight

Rest between sets 60 seconds.

3. Pull bar to the chin

3-4 sets of 20 reps with less weight

Rest between sets 60 seconds.

4. Cardio: Exercise bike or treadmill at a slow pace for 30 to 60 minutes.

Achieve a heart rate of about 110 - 120 beats per minute. In this heart rate zone, adipose tissue burns as much as possible, and it will burn even better after women's strength training, because you will spend part of the muscle glycogen and your body will be forced to switch from carbohydrate metabolism to fat metabolism.

You train 2-3 times a week.

When the menstrual cycle comes, the load can be eliminated altogether. Don't go to the gym for a few days. But, once your period is over and you're full of energy, you're doing two hard weeks of training.

Such a scheme will be very effective for your progress in women's fitness, and in order to change your body for the better.

Many people ask how effective in terms of fat burning and figures are such types of sports women's training as: aerobics, shaping? The answer is they are not effective. Why? If you open a reference book of human energy consumption, you will easily understand that with an hourly load of an aerobic nature, the maximum that you can burn is 300 kilocalories. Most often, this is much less, because you will not be at a constant pace, you will have a change in some aerobic exercises, a change in regimen. But, let's say you came, and for an hour you practiced non-stop and spent 300 kilocalories, let's say you visit aerobics 3 times a week. 3*300=900 kilocalories. At best, you will burn 500 kilocalories from fat, and 400 from carbohydrates. The body always burns carbs first, not fat, but let's say you actually burn that much fat. Given that there are 9 kilocalories in one gram of fat, and 4 kilocalories in a gram of carbohydrates, we end up with 50 grams of fat due to weekly intense work in aerobic mode. You can maximum lose 50 grams of fat, and then, if you strictly monitor your diet.

Therefore, women's strength training for fat burning is 10,000 times better than aerobic training. Why? The gym is much more effective than aerobic exercise, any cardio exercise for a number of reasons:

The more efficient your muscles are, the more calories they burn. Even at rest (during sleep).
After you have worked out in the gym, the fat continues to burn quite intensely for a long time. Metabolism during training in the gym increases by a day.
Strength training for women (bodybuilding) allows you to manipulate the part of the body you need.

These three main benefits are more than enough to unconditionally believe in the superiority of strength training, the advantage of the gym over aerobic women's training.