#2 WORKOUTS A DAY PLAN SERIES#

This requires a higher caloric intake, usually 10-25% above their baseline.Īs well, higher training volumes are used by increasing the total number of sets and reps. The goal is to build as much lean muscle mass as possible, while at the same time limiting fat gain. If there is no bodybuilding show coming up, this is when female bodybuilders enter their bulking cycle. Cutting for Female Bodybuildersįemale bodybuilders split their training efforts into specific “bulking” and “cutting” cycles. Therefore, it’s important to track your progress by weighing yourself weekly (or daily), taking progress pics, and using body fat measurement tools.īulking vs. Of course, these numbers of generic targets, and in actuality your progress could be quicker or slower depending on your training background, diet, and overall training. Similarly, if you’re in a phase of training to lose fat, plan to lose 0.5lbs of fat per week. Most female bodybuilders use a 0.5lb rule when planning their training programs.įor example, if you’re in a training phase to build muscle, a realistic goal would be to build 0.5lbs of muscle per week. This is because of lower natural hormones such as testosterone and growth hormone.Īs such, you’ll want to plan a time-frame of 6-8 months to reach your target physique. It takes female bodybuilders longer than men to build muscle and lose body fat. It’s important at the start of your workout plan to set goals that are realistic. We’ll talk about the scientific principles that go into designing these workouts, and I’ll provide a sample 6-day workout plan that is specific for female bodybuilders. In this article, I’ll discuss how female bodybuilders should structure their workouts. In addition to the physical progress, you’ll also harness an incredible mental strength, which will empower you across all areas of your life. There are a lot of sacrifices for female bodybuilders in the pursuit of a toned and lean physique that the average ‘gym-goer’ isn’t willing to make.īut the result after months of hard work is building a body that you’re proud of, with capped shoulders, tight abs, and full-looking glutes. You’ll also need to sneak in cardio sessions during your spare time and spend hours in the gym sculpting your muscles. If you choose to compete, you’ll be required to diet, count macros, and meal prep for several months. This session will tax both the upper, lower and middle parts of your pectoral muscles – as well as working your shoulders and triceps – so you can start to sculpt a bigger, broader and more defined chest.The female bodybuilding lifestyle isn’t for the faint of heart. If you have time, you can gradually increase your working weight to bring you up to what you’ll be using in the first set of your session. You want to prime the exact muscle you’re going to use, and what better way to do that than running through a set or two of each exercise in your workout using light weights, or even no weights at all. It will get muscles all over the body moving and make sure you’re ready to tackle stage two of your warm-up, which is more specific to the workout you’re about to do.

#2 WORKOUTS A DAY PLAN SERIES#

Start with a series of dynamic stretches, like our simple warm-up routine for the gym.

It’s even more important to warm up when doing supersets, as in the workouts below, because once you start your session it’s going to be fast and full-on – and you’ll definitely regret the lack of proper preparation when you struggle through the first few exercises. It will not only reduce your risk of injury, but also ensure you start your first set ready to go, hitting your targets and wringing every possible muscle-building benefit from your workout. You want to bulk up in just two weeks? Then every rep of every workout matters, and that means you have to warm up beforehand.

2 workouts a day plan