Scribd
Upload
1 views

Intermediate Female Muscle Building - Complete Program

The document outlines a 7-day workout plan focusing on different muscle groups each day, including exercises for chest, shoulders, quads, glutes, back, and arms. Each exercise specifies the target number of reps and sets, along with space for tracking weights used over six weeks. Additionally, there are designated rest days to allow for recovery.

Uploaded by

anastazie.zemanova07
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
1 views

Intermediate Female Muscle Building - Complete Program

The document outlines a 7-day workout plan focusing on different muscle groups each day, including exercises for chest, shoulders, quads, glutes, back, and arms. Each exercise specifies the target number of reps and sets, along with space for tracking weights used over six weeks. Additionally, there are designated rest days to allow for recovery.

Uploaded by

anastazie.zemanova07
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 52

Table of Contents

DAY 1 – CHEST & SHOULDERS ............................................................................ 5

EXERCISE 1: NEUTRAL GRIP INCLINE DUMBBELL PRESS ........................................ 6

EXERCISE 2: DUMBBELL LATERAL RAISE ............................................................... 7

EXERCISE 3: MACHINE OR DUMBBELL SHOULDER PRESS ..................................... 8

EXERCISE 4: PEC DEC REAR DELT FLYE .................................................................. 9

EXERCISE 5: BENCH PRESS ................................................................................. 10

EXERCISE 6: BARBELL UPRIGHT ROW ................................................................. 11

EXERCISE 7: ONE ARM CABLE LATERAL RAISE .................................................... 12

EXERCISE 8: ROPE CABLE FACE PULL .................................................................. 13

DAY 2 – QUADS & GLUTES ................................................................................ 14

EXERCISE 1: BARBELL BACK SQUAT .................................................................... 15

EXERCISE 2: BARBELL HIP THRUST ..................................................................... 16

EXERCISE 3: LEG PRESS ...................................................................................... 17

EXERCISE 4: DUMBBELL WALKING LUNGE.......................................................... 18

EXERCISE 5: GLUTE CABLE KICK BACK................................................................. 19

2
EXERCISE 6: MACHINE ABDUCTION ................................................................... 20

EXERCISE 7: DUMBBELL GOBLET SQUAT ............................................................ 21

EXERCISE 8: LEG EXTENSION .............................................................................. 22

DAY 3 – REST..................................................................................................... 23

EXERCISE 1: ACTIVE REST ................................................................................... 24

DAY 4 – BACK .................................................................................................... 25

EXERCISE 1: BARBELL DEADLIFT ......................................................................... 26

EXERCISE 2: WIDE GRIP LAT PULLDOWN ............................................................ 27

EXERCISE 3: OVERHAND WIDE GRIP CABLE ROW ............................................... 28

EXERCISE 4: ONE ARM BENT OVER DUMBBELL ROW ......................................... 29

EXERCISE 5: MACHINE HIGH ROW ..................................................................... 30

EXERCISE 6: CLOSE GRIP PULLDOWN ................................................................. 31

EXERCISE 7: ROPE LAT PULLOVERS..................................................................... 32

DAY 5 – ARMS................................................................................................... 33

EXERCISE 1: SEATED DUMBBELL BICEPS CURL .................................................... 34

EXERCISE 2: MACHINE PREACHER BICEPS CURL ................................................. 35

EXERCISE 3: DUMBBELL BICEPS HAMMER CURL ................................................. 36


3
EXERCISE 4: BARBELL BICEPS CURL 21S .............................................................. 37

EXERCISE 5: TRICEPS DIP .................................................................................... 38

EXERCISE 6: BARBELL SKULL CRUSHERS ............................................................. 39

EXERCISE 7: ROPE TRICEPS PUSH DOWN............................................................ 40

EXERCISE 8: SINGLE ARM CABLE TRICEPS KICK BACK .......................................... 41

DAY 6 – HAMSTRINGS, GLUTES & CALVES ........................................................ 42

EXERCISE 1: DUMBBELL ROMANIAN DEADLIFT .................................................. 43

EXERCISE 2: LAYING HAMSTRING CURL .............................................................. 44

EXERCISE 3: LEG PRESS (FEET HIGH – HAMSTRING FOCUS) ................................ 45

EXERCISE 4: BARBELL HIP THRUST ..................................................................... 46

EXERCISE 5: SEATED HAMSTRING CURL ............................................................. 47

EXERCISE 6: DUMBBELL BULGARIAN SPLIT SQUAT ............................................. 48

EXERCISE 7: SEATED CALF RAISE ........................................................................ 49

EXERCISE 8: STANDING CALF RAISE .................................................................... 50

DAY 7 – REST..................................................................................................... 51

EXERCISE 1: ACTIVE REST ................................................................................... 52

4
Day 1 – Chest & Shoulders

5
Exercise 1: Neutral Grip Incline Dumbbell Press
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

6
Exercise 2: Dumbbell Lateral Raise
Target: 15 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

7
Exercise 3: Machine Or Dumbbell Shoulder Press
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

8
Exercise 4: Pec Dec Rear Delt Flye
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

9
Exercise 5: Bench Press
Target: 10 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

10
Exercise 6: Barbell Upright Row
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

11
Exercise 7: One Arm Cable Lateral Raise
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

12
Exercise 8: Rope Cable Face Pull
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

13
Day 2 – Quads & Glutes

14
Exercise 1: Barbell Back Squat
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

15
Exercise 2: Barbell Hip Thrust
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

16
Exercise 3: Leg Press
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

17
Exercise 4: Dumbbell Walking Lunge
Target: 12 Steps Each Leg x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

18
Exercise 5: Glute Cable Kick Back
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

19
Exercise 6: Machine Abduction
Target: 15 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

20
Exercise 7: Dumbbell Goblet Squat
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

21
Exercise 8: Leg Extension
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

22
Day 3 – Rest

23
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio

Time

Level
Week 1
Equipment

Time

Week 2 Level

Equipment

Time

Level
Week 3
Equipment

Time

Level
Week 4
Equipment

Time

Level
Week 5
Equipment

Time

Level
Week 6
Equipment

Notes:

24
Day 4 – Back

25
Exercise 1: Barbell Deadlift
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

26
Exercise 2: Wide Grip Lat Pulldown
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

27
Exercise 3: Overhand Wide Grip Cable Row
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

28
Exercise 4: One Arm Bent Over Dumbbell Row
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

29
Exercise 5: Machine High Row
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

30
Exercise 6: Close Grip Pulldown
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

31
Exercise 7: Rope Lat Pullovers
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

32
Day 5 – Arms

33
Exercise 1: Seated Dumbbell Biceps Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

34
Exercise 2: Machine Preacher Biceps Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

35
Exercise 3: Dumbbell Biceps Hammer Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

36
Exercise 4: Barbell Biceps Curl 21s
Target: 21 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

37
Exercise 5: Triceps Dip
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

38
Exercise 6: Barbell Skull Crushers
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

39
Exercise 7: Rope Triceps Push Down
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

40
Exercise 8: Single Arm Cable Triceps Kick Back
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

41
Day 6 – Hamstrings, Glutes & Calves

42
Exercise 1: Dumbbell Romanian Deadlift
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

43
Exercise 2: Laying Hamstring Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

44
Exercise 3: Leg Press (Feet High – Hamstring Focus)
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

45
Exercise 4: Barbell Hip Thrust
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

46
Exercise 5: Seated Hamstring Curl
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

47
Exercise 6: Dumbbell Bulgarian Split Squat
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

48
Exercise 7: Seated Calf Raise
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

49
Exercise 8: Standing Calf Raise
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

50
Day 7 – Rest

51
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio

Time

Level
Week 1
Equipment

Time

Week 2 Level

Equipment

Time

Level
Week 3
Equipment

Time

Level
Week 4
Equipment

Time

Level
Week 5
Equipment

Time

Level
Week 6
Equipment

Notes:

52

You might also like