Program Description
Build muscle with this upper/lower workout for women. It combines lower rep ranges with higher rep ranges on both upper & lower days to maximize your results! Each week you should focus on increasing weight when appropriate in order to progress. For example, if you feel that you could do more than 6 reps with your working bench press weight, add 2.5-5lbs. If you feel you could do more than 12 reps with your goblet squat weight, add 2.5-5lbs. PICK A WEIGHT that is challenging, but not impossible, for the respective rep ranges. Include a warm-up and cool-down of your own choice before and after each session. And remember - YOU CAN DO THIS!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedAug 12, 2024 05:45
- Last EditedOct 12, 2025 08:54
Summary
Embark on a transformative 10-week journey with the Women’s Full Body Strength & Hypertrophy program, designed to build strength and muscle across all major muscle groups. This 5-day-a-week regimen combines compound movements like squats and deadlifts with targeted isolation exercises, ensuring a balanced approach to fitness. Each session is crafted to challenge your limits while promoting hypertrophy and functional strength. Get ready to elevate your training and achieve your fitness goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.9%
Quadriceps
14.5%
Hamstrings
13.3%
Lats
7.6%
Upper Back
7.2%
Triceps
6.8%
Abs
5.8%
Lower Back
5.8%
Front Delts
5.4%
Biceps
4.7%
Chest
4.2%
Middle Delts
4.2%
Adductors
2.3%
Other
0.6%
Abductors
0.5%
Forearms
0.4%
