Female BodyBuilding Workout Plan Complete Guide

Published Categorized as Lean Muscle Workout Females

Bodybuilding For Female

Fitness can be intimidating. Even small, mom-and-pop gyms are usually full for weird-looking machines, the equipment you do not know how to use, and unapproachable sexy people lugging around milk carton full of pink water. Most of new to the world of weights will into a gym feeling immediately be overwhelmed. There is so much going on it’s difficult even to know where to being. That when the non-scary elliptical calls your name. Your friendly neighborhood cardio machines have never failed you so that you can jump their awesome-looking workouts.

female bodybuilding

female bodybuilding

When you can finally muster the courage to try some resistance training, you will likely head over to the machines. You will choose an open one, read the directions, and then try to copy whatever the model is doing in the pictures. What am I doing? You can ask yourself as you go through the motions. Is this even right? I swear those directions don’t make any sense.

After your bout with the machines, you head home to think about making your way to the dumbbell rack, but it’s overrun with huge, muscle-bound guys doing their best to out-bro each other. Besides, what the hell would you even do once you had dumbbells in your hands?

After you leave the gym, you head home and start arguing with yourself about the next meal: I just worked out, why should I ruin it by eating? Maybe I will have some pasta.

And thus you struggle on with your fitness routine, never quite making progress you can hope to make and always wondering what the secret could be.

If any of this sound familiar, you are in dire need of a fitness overhaul. Thankfully, you have come to the right place. The female training in the offers everything you need to walk into the gym with confidence so you can start building you happiest strong, best self.

Weight Training For A Better Body

training and bodybuilding

training and bodybuilding

There are many women worry weight training can somehow transform them into Hulks-ettes; it can spend hours doing cardio to maintain a feminine figure. The truth is, women do not have the hormonal support to gain muscle mass like men. the hormone levels are a fraction of men’s. That means you can bench press without concerning yourself about how many chests you might grow.

There are women, it’s typically professional bodybuilders, who look masculine. It can take many, they are many years of dedication and a particular lifestyle to achieve this sort of muscularity. It can unless you have to goals for becoming the next star in female bodybuilding, you do not ever need to worry about looking too masculine.

You are right about one thing, though: training with weights will increase your lean muscle mass. That is a good thing. The more muscle you have, it can more calories your body will burn. The calories you burn, the l; earner you will get. Increase muscle mass will also add shape to your arms, take inches from

Your tummy, even adds some roundness to your booty. When women’s magazines talk about the tone they are really about strong muscles.

Reach Your Fitness Goals Efficiently

female bodybuilding

female bodybuilding

Another problem women run into is that they don’t know what should be lifting or why. We hear and read things like spilt leg day and programming, but have no context for those ideas or how they apply to us.

All those fancy words refer to one thing: the routine you will use to achieve your fitness goals. To get the best results for the lifting, it’s essential to life purpose and direction.  You can not wander from machine to machine for the first establishing with exercises and which amount of set and reps will best help you will achieve your goals.

If you are not sure how to reach your goals most efficient, try one of our excellent trainers. It’s like having a personal trainer, except you, do not have to pay for one. We are done all the prep for you all you have to do is follow along.

Curve Appeal: Your 12-Week Weight Training Program

female bodybuilding

female bodybuilding

This program is meant to improve your strength, muscle size, and condition simultaneously. Each for week block will build upon the strength and skill you learn from the previous four weeks.

There is the general format for every workout is as follows:


Each of your workouts includes heating that will activate your muscles, prepare your central nervous system for the exercise, and increase your blood flow to your flesh. It can also be a great idea to do form rolling before each workout. For leg workouts, moves the quad, hamstrings. IT band, piriformis, and claves. For upper-body exercises, go the shoulder, chest, triceps, and biceps.

Activation Movement

This movement is done for 20 reps. You don’t have to do all 20 rapes in one set. Choose a game and rep scheme which allow you to perform all 20 reps without feeling fatigued.

Prime Movement For Muscle Strength

Each workout will include a prime, compound change. You will perform these compound movements for five sets of 5 reps. Be sure to challenge yourself with weight. Prime movement should be more substantial than assistance movement. Rest 1-2 minutes between sets.

Assistance Work For Muscle Shape

These are exercises that will add a form to your musculature. Perform them for 8-12 reps. There is no need to go ultra heavy; you can perform these movements. Rest on all assistance movements should be as short as possible, but not so that you must reduce the weight.

Conditioning For Cardiovascular Health And Fat Loss

 Your cardio will come in a couple of different forms. On each day you train with weights, you will do 20 minutes of high-intensity intervals. Choose an interval scheme that is challenging but not impossible. Thirty seconds of all-out work, followed by 1 minute of recovery is usually an excellent place to start. One a day per week, you will do 30-45 minutes of low-intensity cardio. On these days, you can jump on your favourite cardio machine for some extra fat-burning.

Related: Top Best Protein Supplements Of Muscles Gain & Strength 

female bodybuilding workout

female bodybuilding workout

Week 1-4

Week 1-4: Day 1

  • Personals-SMR
  • Front box jump– 1 set 20 reps
  • One leg barbell squat-5 set, five reps
  • Barbell hip thrust– 3 sets, 8-12 reps
  • half-press– 3 sets, 8-12 reps
  • Jogging-treadmill– 1 set,20 minutes

Week 1-4: Day 2

  • Medicine ball chest pass– 1 set, 20 reps
  • Pushups– 5 sets, five reps
  • Dips-chest version-3 sets, 8-12 reps
  • Flat bench cable flyes– 3 sets, 8-12 reps
  • Lying dumbbell tricep extension– 3 sets, 8-12 reps
  • Jogging-treadmill- 1 set, 20 minutes

Week 1-4: Day 3

  • Jogging-treadmill-1 sets, 35-40 minutes

Week 1-4: Day 4

  • One-arm kettlebell swings- 1 set, 20 raps
  • Romanian deadlift– 5 sets, 5raps
  •  Wide-grip lat pulldown– 3 sets,8-12  reps
  • Bent over barbell row-3 sets,8-12 raps
  • Incline dumbbell curl-3 sets.8-12 reps
  • Jogging-treadmill- 1 set, 20 reps

Week 1-4: Day 5

  • Medicine ball rotation throw– 1 set, 20 raps
  • Standing dumbbell press– 5 sets, five raps
  • Face up– 3 sets, 8-12 reps
  • Plank-3 sets, 20 seconds
  • Bottoms up– 3 sets, 8-12 reps
  • Jogging-treadmill- 1 set, 20 minutes

Weeks 1-4: Day 6&7

Week 5-8

Week 5-8: Day 1

  • Box jump-1 sets, 20 reps
  • Front barbell squats– 5 sets, 5reps
  • Barbell hip thrust– 3 sets, 8-12 reps
  • Seated leg curl– 3 sets, 8-12 reps
  • Seated calf raise-3 sets, 8-12 reps
  • Jogging-treadmill– 1 set, 20 minutes

Weeks 5-8: Day 2

  • Medicine ball chest pass- 1 set, 20 reps
  • Dumbbell bench press- 5 sets, five reps
  • Incline dumbbell flyes– 3 sets, 8-12 reps
  • Dips-chest version- 3 sets, 8-12 reps
  • Tricep dumbbell kickback– 3 sets, 8-12 reps
  • Jogging-treadmill– 1 set, 20 minutes

Week 5-8: Days 3

  • Jogging- treadmill-One set, 30-45 minutes
  • Week 5-8: Days 4
  • One-arm kettlebell swings– 1 set, 20 reps
  • Sumo deadlift-5 sets, 15 reps
  • Underhand cable pulldowns-3 sets, 8-12 reps
  • Incline bench pull- 3 sets, 8-12 reps
  • Preacher curl– 3 sets, 8-12 reps
  • Jogging-treadmill– 1 set, 20 minutes

Week 5-8: Day 5

  • Medicine ball chest pass– 1 set, 20 reps
  • Standing military press– 5 seta, five reps
  • Reverse flyes– 3 sets, 8-12 reps
  • Cable seated lateral raise– 3 sets, 8-12 reps
  • Barbell ab rollout– 3 sets, 8-12 reps
  • jogging-treadmill– 1 set, 20 minutes

Week 5-8: Day 6&7

female bodybuilding

female bodybuilding

Week 9-12

Once again, we can alter the primary and accessory exercises. And, once again, your goal should be to increase the weight on your first movements each week. If you feel strong, you can also increase the weight of accessory exercises. These are last four weeks when your intensity matters most, so train hard!

Weeks 9-12: Day 1

  • Box Jump (Multiple Response)-1 set, 20 reps
  • Barbell Full Squat-Five sets, five reps
  • Lateral Band Walk-Three sets, 8-12 steps
  • Leg Extensions-Three sets, 8-12 reps
  • Seated Leg Curl-Three sets, 8-12 reps
  • Standing Calf Raises-Three sets, 8-12 reps
  • Jogging-Treadmill-1 set, 20 minutes

Weeks 9-12: Day 2

  • Medicine Ball Chest Pass-1 set, 20 reps
  • Barbell Bench Press – Medium Grip-Five sets, five reps
  • Cable Crossover-Three sets, 8-12 reps
  • Bench Dips-Three sets, 8-12 reps
  • Standing Dumbbell Triceps Extension-Three sets, 8-12 reps
  • Jogging-Treadmill-1 set, 20 minutes

Weeks 9-12: Day 3

  • Jogging-Treadmill-1 set, 30-45 minutes

Weeks 9-12: Day 4

  • One-Arm Kettlebell Swings-1 set, 20 reps
  • Barbell Deadlift-5 sets, five reps
  • Pullups-3 sets, 8-12 reps
  • Seated Cable Rows-3 sets, 8-12 reps
  • Dumbbell Alternate Bicep Curl-3 sets, 8-12 reps
  • Jogging-Treadmill-1 set, 20 minutes

Weeks 9-12: Day 5

  • Medicine Ball Rotational Throw-1 set, 20 reps
  • Push Press-5 games, five reps
  • Low Pulley Row To Neck-3 sets, 8-12 reps
  • Barbell Ab Rollout-3 sets, 8-12 reps
  • Bottoms Up-3 sets, 8-12 reps
  • Jogging-Treadmill-1 set, 20 minutes

Week 9-12: Day 6&7

Related: Top 25 Foods To Gain Muscle – Best Muscles Gain Diet List

Program For Your Building

If you are a DIY kind of girl, you might want to develop your plan. If that the case, here what every weightlifting regimen needs:

strength female

strength female

Compound Lifts

Compounds lifts are lifts that take more than one muscle than one muscle group to perform. If you want to add some strength-building can aspects to your program, it can be sure to include one or two of these compound lifts in every workout you do.

Along with helping you build lean muscle, these movements are essential for increasing your athleticism, strength, mobility, and cardiovascular fitness. Because you can use more than one muscle group to do these lifts, you need more energy to perform them.

Accessory Lifts

Accessory or isolation lifts used as partners to compound lifts. Depending on the volume of your compound lift, you can add 2-4 accessory lifts per day.

Bodybuilding programs often built on isolation movements. Isolation movements are single-joint exercise. These are used to increase the shape and size of a body part- if you want to improve your aesthetics, isolation lifts are perfect.

Choosing Sets And Reps

The bodybuilder standing for sets and reps is usually 3-4 sets of 8-12 reps. That is often the right rep range for muscle growth. If you are beginner, make sure your first rep looks just like your last rep. If you fail on the 8th rep, use a lighter weight. If you are unfamiliar with many of the movement, stick with lighter weight until you have a great foundation and feel comfortable challenging yourself; this will help you avoid injury.

The shape is excellent for your muscles, but strength is also essential. To work on your strength, do more massive compound movements in the 4-6 rep range. Traditionally, compound lifts done with fewer reps and isolation/accessory movements are done with lighter weight for more reps


The less time you can rest between sets, the are more difficult and intense your workout will be. It can short rest periods (30-45 seconds) will tax your muscles and your cardiovascular system. More extended rest periods (1-2 minutes) will give you more time to recover before you hit your next set.


Progression is the secret of ingredient for every successful training program. It’s the reason your body changes over time. You can’t do the same movements using the same weight for weeks and weeks and weeks and expect new results. You have to push yourself continually. Once you develop a solid base, increase the weights, increase the reps, or decrease the rest periods.


Your cardio regimen can depend to entirely on your goals, likes, and dislikes.

There are some options:

muscle building female

muscle building female

High-Intensity Interval Training

High-intensity interval training cardio is the most effective for fat-burning, and it’s easy to do. Choose a cardio machine, a piece of equipment like a kettlebell, or use your body weight. The point is to do intervals of movement as intensely as you can. At first, it can go for something like 30 seconds of work followed by one minute of rest. Do these intervals for 20 minutes. As you get better, you can increase the work time and decrease the first time.

Weight Training

If you loathe cardio and do not want to go anywhere near a treadmill, you can still burn effectively. Decrease your rest period during weight training. If you generally rest 90 seconds between sets, it can start resting just 60 seconds. The minimal rest will keep your heart rate up and help your body it can use more energy.

Low-Intensity Steady-State

This is probably it can the most popular form of cardio for most women. Who has not spent 30 minutes on the elliptical? However, LISS may not be the most effective way to burn fat. Bodybuilders often utilize LISS or other competitors on extremely low-carb diets die who don’t have the energy to do 20 minutes of high-intensity cardio.

Endurance Training

If you want and like to run, then you will want some long-duration rides or runs in your program. If you are training for a marathon, half marathon, or even a 5k, do your long runs on days on days that you are not lifting. That way, you will have maximum energy to put into your training.

Nutrition: Food  For A Better Body

Most people dread the word diet because it dredges up images of celery stick buffets and long lists of  foods. While it is hard to shake this negative association, it’s essential to learn that diet isn’t a bad word. Before the media beat its true definition to a bloody pulp, the menu was simply any foods consumed by a person. Your diet, or the food you eat, is a crucial can aspect to supporting your fitness goals.

The nutrition section of most weight training guides will try to shove a boilerplate nutrition plan in your face, but that is not how we roll. We want to instil the idea that metabolically and physiologically your body is unique. What are works for someone else may not have to work for you? Understanding how your own body works and discovering your dietary needs are important concepts to remember as you form your nutritional strategy.

mass building workout

mass building workout

All About Calories

Calories are necessarily food energy that your body uses to power its daily functions like breathing, regulating your heartbeat, digestion, and so on. The number of calories a food provides depends on its makeup. Every meal made of a combination of carbohydrates, protein, and fat. Collectively, these are called “macronutrients.”

Everybody requires a minimum number of calories too, well, live. This minimum number is called the basal metabolic rate (BMR) and can be determined by the amount of lean muscle mass a person has. The overall number of calories your physique uses daily is the sum of your BMR and additional calories you use walking, standing, sleeping, exercising, driving, and even laughing. Altogether they comprise the total energy expenditure (TEE), or your daily caloric needs.

Everybody’s TEE is a little different, so a diet which can work for your BFF may not work for you. Generally, men can have a higher TEE than women because they have more muscle mass.


The three macro-nutrients are protein, carbs and fat. Together they make up all calories or food energy. In the food, you eat. They are distinguished because each has a different role in the body.


Protein, a crucial component to building lean protein, is a critical component to building lean muscle and transforming your body. No, it can be eating more protein won’t suddenly make your muscles huge. Building lean muscle, though is essential to that “toned” look for everybody’s going for. Protein is made up of amino acids, which are the body’s building blocks for several functions, including making muscle protein.

Lifting weights causes stress and damage within muscle fibers, which then need to repair. This see-saw of muscle breakdown (metabolism) during exercise and repair (anabolism) during rest help you become stronger and fitter over time.

The general guideline for an active individual’s intake of protein is about one gram of protein per pound of body weight. If you weigh 135 pounds, you will aim to eat approximately 135 grams of protein. Since it’s challenging to consume that much protein in two or three meals, people tend to spread it out over multiple meals and ensure that some form of protein accompanies every meal.

Each gram of protein provides four calories.

mass building workout

mass building workout

Good Sources Of Protein

  • Lean meats
  • Eggs
  • Milk
  • Greek yoghurt
  • Nuts
  • Soy


Reduced Fat: so misunderstood and neglected. Dietary fats got a bad rap due to a significant landmark study from the 80s that very erroneously concluded dietary fats promote incidences of heart attacks and other illnesses. As a result of this, the government encouraged eating as little fat as possible, and corporations rolled out their fat-free and reduced-fat foods to save everyone from their exploding hearts.

In reality, fats demand a rightful spot on your plate; they are integral to maintaining optimal health. After all, they are a macro-nutrient that your body needs to function. Essential fatty acids like omega-6 and omega-3s help keep you feeling full, cushion vital organs, assist with absorbing fat-soluble vitamins, maintain proper brain cognition and development, and are responsible for a slew other benefits.

The only fat you should avoid is trans fat, which the food industry adds to food to extend shelf life. Check food labels for any form of “hydrogenated oils;” this immediately marks a food product as something you shouldn’t eat. Keep dietary fats in; throw trans fats out!

Moreover, fat does not make you fat. The notion that ingested fat quickly buries itself into your tissues has long been debunked. Gaining weight is usually attributed to eating too many calories, more than what your body knows to do.

Each gram of fat provides nine calories.

Good Sources Of Fat

  • Avocados Olive oil
  • Coconut oil
  • Grass fed butter/Ghee
  • Nuts


 Carbohydrates are another macro nutrient which shares fat’s bad reputation. Despite what many people would have, you believe, carbs are not evil.

Carbohydrates constitute all sugars, including single-molecule simple sugars and double compound sugars. When three or more sugar molecules strung together, they form complex carbohydrates in foods like potatoes, oatmeal, broccoli, and myriad vegetables.

The majority of your carbohydrates should come from these complex carbs because they take a little longer to digest, making you feel fuller for longer, and don’t raise blood sugar as quickly as simple sugars. The added bonus is that complex carbs pack a whole lot of nutritional love in the form of vitamins, minerals, and fiber. Both simple and complex carbs have a place in your diet, but long-term success in managing blood sugar levels and weight can depend on limiting your intake of simple sugars.

Each gram of carbohydrates provides four calories.



God Source Of Carbohydrates

  • Oatmeal
  • Bananas
  • Yogurt
  • Berries
  • Brown rice
  • Low-fat milk

Related: How To Master The Military Press – Guide & Tips 


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