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Build Without The Bulk

The document outlines a 6-week muscle building workout program specifically designed for women, targeting beginners and requiring various equipment. The program consists of a structured weekly routine focusing on lower body, upper body, full body workouts, and a day dedicated to mobility and recovery. It includes detailed exercises, sets, and repetitions for each training day.

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goldenfit90
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12 views1 page

Build Without The Bulk

The document outlines a 6-week muscle building workout program specifically designed for women, targeting beginners and requiring various equipment. The program consists of a structured weekly routine focusing on lower body, upper body, full body workouts, and a day dedicated to mobility and recovery. It includes detailed exercises, sets, and repetitions for each training day.

Uploaded by

goldenfit90
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
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BUILD WITHOUT THE BULK: 6 WEEK MUSCLE

BUILDING WORKOUT FOR WOMEN


Main Goal: Build Muscle Equipment: Barbell, Bodyweight, Cables,

Workout Training Level: Beginner


Days Per Week: 7 Day
Dumbbells, EZ Bar, Machines
Target Gender: Female
Summary Program Duration: 6 Weeks Author: Roger “Rock” Lockridge
Click here for the full workout!

Days 1, 3, 5: Lower Body


Exercise Sets Reps
Sumo Deadlift 3 12, 10, 8

Bulgarian Split Squats 3 12, 10, 8 (each leg)

Barbell Hip Thrust 3 12, 10, 8

Glute Cable Kickback 3 12, 10, 8 (each leg)

Leg Press 3 12, 10, 8

Seated Leg Curl 3 12, 10, 8

A1. Hip Abduction Machine 3 12, 10, 8

A2. Hip Adduction Machine 3 12, 10, 8

Seated Calf Raise 3 12, 10, 8

Days 2, 4: Upper Body


Exercise Sets Reps
Seated Dumbbell Press 3 15, 12, 10

Seated Lateral Raise 3 15, 12, 10

Reverse Pec-Deck 3 15, 12, 10

Seated Row 3 15, 12, 10

Lat Pull Down 3 15, 12, 10

Incline Dumbbell Bench Press 3 15, 12, 108

Cable Crossover 3 15, 12, 10

Preacher Curl 2 15

Triceps Push Down 2 15

Day 6: Full Body


Exercise Sets Reps
Sumo Squat 2 12, 10

Romanian Deadlift 2 12, 10

Walking Lunge 2 12, 10 (each leg)

Lying Leg Raise 2 12, 10

Weighted Crunch 2 12, 10

Dumbbell Pullover 2 12, 10

Upright Row 2 12, 10

Dumbbell Bench Press 2 12, 10

Cable Curl 2 15

Overhead Triceps Extension 2 15

Day 7: Mobility/Recovery
Exercise Sets Reps
World’s Greatest Stretch 2 30 sec

Squat to Stand 2 30 sec

Hip Circles 2 15 (each side)

Leg Swings 2 15 (each leg)

Prone Quad Stretch 2 30 sec (each leg)

Superman 2 30 sec

90/90 Hip Crossover 2 5-10 (each side)

Arm Circles (Clockwise) 2 30 sec

Arm Circles (Counter Clockwise) 2 30 sec

Push Up 2 10-12

Dead Bug 2 30 sec

Plank 2 60-90 sec

Side Plank 2 60-90 sec (each side)

MUSCLEANDSTRENGTH.COM

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