Muscle Building Workout Plan for Women

For those of you ladies who want to add some size to your frame and curves, there is no reason to be afraid of weightlifting and training heavy. If anything you want to do just that!! I decided to write this post because it is so surprising to see a TON of reads on how to lose weight or how to get toned yet it is so hard to find good reads on how to add muscle size for WOMEN or even just the terms “Bulking” and “Women”. So if your goal is to add muscle mass or accentuate your curves than you have come to the right place! In this post, you will be provided with a full muscle building workout optimized for muscle growth and some of my favorite tips to help you maximize results.

Tips to Maximize Results

Before diving into the workouts I want to take some time to emphasize a couple of important points that will have a high effect on your overall results.

Tip #1: EAT, EAT EAT

Implement a SLIGHT Caloric Surplus & Eat ENOUGH for your Body

Ladies, please make sure you are eating ENOUGH food for your body!! If you do not eat enough food you will have a hard time gaining muscle. Muscle growth is a slow process and not eating enough will only make it SLOWER! So make sure you are eating the right type and amount of food as this is what truly determines a bulking cycle. Luckily I have already written a post that covers everything you need to know about your nutrition when it comes to bulking for women.Workout Plan to build Lean Muscle

Point #2: Progressive Overload

If anything you want to make sure you are constantly challenging your body by implementing a progressive overload in your workout program. Practicing progressive overload will force your body to get stronger and build more muscle mass in order to keep up with the demands you place on your body as this has been scientifically proven to be the best method to continue increasing muscle size, strength, and endurance.

Practice progressive overload by increasing the weight, volume, or rep range schemes. If you would like more details about this topic make sure you check out my post about How to Gain Muscle Fast With the use of Training, where I dive deep in details about this topic: progressive overload.

Point #3: Don’t Slack on Rest & Recovery

I cannot emphasize the importance of rest and recovery if anything it is just as crucial as your nutrition and training. Not getting the adequate amount of rest your body needs will really hurt your performance. And when you don’t maximize your performance you will not physically improve which will affect your overall progress and results.

Don’t neglect sleep, try to get at least 7-8 hours of sleep per night this is crucial and can be the most effective treatment when it comes to muscle recovery. In fact, this is the time the body produces the majority of growth hormones that help support muscle repair and growth.

Point #4: Patience and Consistency

The key to building muscle is patience and consistency. Like I previously mentioned muscle growth is a slow process, you will not see massive changes from one day to another. But I guarantee that if you stay committed to your goal and implement a proper nutrition and workout plan, you WILL eventually see results just don’t give up!

The Muscle-Building Workout Program

Bulking Workout for Women

Now that you know the important points to keep in mind, let’s discuss a week’s worth of this muscle building workout plan for women. This workout plan consists of 2 days off and was designed for intermediate to advanced lifters.

Side Note: This workout program was designed for women not because you will be using lighter weights or staying away from specific exercises but because it will have a bigger focus on developing the lower-body.

Terms to Know

Failure: This is the point where you cannot complete one more single rep with proper form on a given exercise.

Superset: This is when you complete one set of a given exercise and immediately perform another set from a different exercise without any rest in between a given set.

Drop-set: A technique where you select a specific weight and perform reps until failure, and immediately drop down the weight and perform reps until failure

Workout Schedule

Day 1: Quads & Glutes
Day 2: Back, biceps & Ab’s
Day 3: Rest
Day 4: Shoulder & Calves
Day 5: Hams & Glutes
Day 6: Chest, Tris, & AB’s
Day 7: Rest

Remember that this is only an example of what your workout routine could look like. You can adjust it according to your schedule just remember to give each body part the adequate amount of rest.

Lean Bulking Workout Plan for Women

Quads & Glutes

Warm-up: Glute Activation

  • Glute Bridge x 15
  • Fire Hydrants x 15
  • Monster Walks x 15

Rest 1 minute, Repeat x 2

Quads & Glutes

  • Front Squats (elevated heel): 1 warm-up set of 12, 3 x 8-10 reps 
    • Superset, Pulsing Goblet squats with dumbbell (heels elevated): 1 warm-up set of 15, 3 x 12-15 reps

*For BOTH of these exercises make sure to not go all the way up! (this will help keep constant tension throughout the whole set)

  •  Leg Extensions: 1 warm-up set of 12, 3 x 10-12
    • Superset, Standing Butt Blaster Machine: 1 warm-up set of 12, 3 x 12
  • Barbell Hip Thrust: 3 x 8-10
    •  Bulgarian Split Squats: 3 x 12 (drop set on final set)
  • Hip abduction: 2 x failure

 

Ab’s, Back, & Biceps

Ab circuit:

  • Leg Raises x 15 – 20
  • Reverse crunches x 15
  • Side Planks 30 seconds per side

Rest 1 min and Repeat x3 

Back & Bi’s

  • Conventional Deadlifts: 1 warm-up set of 12, 4 x 8 -10
  • Pull-ups: 3 x 6-8
  • Seated Row: 4 x12
    • Superset, Cable barbell curls: 4 x 10 
  • Face-pulls: 3 x 15
    • Superset, Hammer curls: 3 x 12

Calves & Shoulders

  • Standing Military Press:1 warm-up set of 12, 4 x 8
  • Lateral Raises: 1 warm-up set of 12, 3 x 12
    • Superset, Front Raises: 3 x 12
  • Sir Charles Raise: 4 x 8
    • Superset, Seated Calf raise: 4 x 10
  • Standing Calf raises: 3 x 12
    • Superset, Dumbbell Calf Jump: 3 x 15

Hams & Glutes

Warm-up: Glute Activation

  • Glute Bridge x 15
  • Fire Hydrants x 15
  • Monster Walks x 15

Rest 1 minute, Repeat x 2

  • Sumo Deadlifts: 1 warm-up set 12, 3 x 8 -10
    • Superset, Dumbbell RDL’s: 3 x 12
  • Hamstring Curls: 4 x  10-12 (drop set on final set)
  • Cable Pull Throughs: 3 x 12
  • Single leg hip thrust: 3 x 10
    • Superset, Hip Thrust: 3 x 12
  • Banded Leg Curls: 2 x failure

 

Chest, Tris, & AB’s

Ab circuit:

  • Leg Raises x 15 – 20
  • Reverse crunches x 15
  • Side Planks 30 seconds per side

Rest 1 min and Repeat x3 

Chest & Tri’s

  • Bench Press: 1 warm-up set 12, 4 x 6-8
  • Incline Dumbbell press: 4 x 10-12
  • Dumbbell fly’s (on a flat bench): 3 x 12
    • Superset, Skull Crushers: 3 x 10
  • Bar Dips (If needed use assisted Dip Machine): 3 x failure

Closing Thoughts

There it is a muscle building workout plan for women! Hopefully, this gives you some insight on how to put your own Bulking workout plan together. Enjoy it and remember to give each set all you’ve got! Feel free to contact me (hello@dailybodyguide.com) for any questions and/or customized meal and training plans made to suit your needs and goals.

Hi, I'm Rosie and I am a wife, mother of 2, and a part-time employee. I am here to help inspire and encourage other women that also run on a busy schedule and share my personal fitness development and knowledge. Helping busy Mama's achieve their fitness goals even on a crazy busy schedule is my purpose.

Leave a Reply

Your email address will not be published. Required fields are marked *