Building Lean Muscle for Women

Plan Details

The Building Lean Muscle for Women routine by JefitTeam is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

Men aren't the only ones who can build lean muscle and defined bodies. Women with the right fitne... Read More

Men aren't the only ones who can build lean muscle and defined bodies. Women with the right fitness program, diet plan, and intensity can develop a slim and muscular physique without the concern of becoming too bulky. With more lean muscle gained through proper training and diet, it improves a woman's ability to look trim and toned. <b><u>Why This Routine Works</b></u> This is a 6 day a week training program consisted of 4 days of strength training and 2 days cardio. Most women are afraid that you will get too big and bulky when it comes to weight and strength training. This isn't the case as women contain a fraction of the ability to produce testosterone. Thus unlike men who lift heavier weights and become bulky, women will develop lean muscle and toned physiques. By lifting heavier weights, for women, your metabolic rate with increase and improve your body's ability to burn fat well after your workout is complete. As this is a lean muscle building program, you want to train to attain optimal and the best results possible. Our recommendation would be to following this workout program for around 2 to 3 months so that you are able to build the most toned body possible. With each week that you complete, you can increase the amount of weight that you are lifting. By increasing the amount of volume that is being lifted, you are able to stimulate the muscle fibers into growth which helps you build leaner and denser muscle. If you desire to burn extra calories, you can add in additional cardio on your strength training days. <b><u>Workout Day Split</b></u> Monday - Chest and Shoulders Tuesday - Back and Abs Wednesday - Cardio and Abs Thursday - Legs Friday - Biceps and Triceps Saturday - Cardio and Abs <b><u>Building Lean Muscle for Women Training Stats</b></u> Monday Total Workout Time : 27 Minutes Monday Total Rest Time : 27 Minutes Tuesday Total Workout Time : 24 Minutes Tuesday Total Rest Time : 24 Minutes Wednesday Total Workout Time : 58 Minutes Wednesday Total Rest Time : 18 Minutes Thursday Total Workout Time : 24 Minutes Thursday Total Rest Time : 24 Minutes Friday Total Workout Time : 24 Minutes Friday Total Rest Time : 24 Minutes Saturday Total Workout Time : 58 Minutes Saturday Total Rest Time : 18 Minutes <b><u>Equipment Used</b></u> • Hyper-Extension Bench • Bench • Cable Machine • Dumbbell • EZ Bar • Preacher Bench • Barbell • Weight Plate • Strength Machine • Leg Machine • Cardio Machine <b><u>Nutrition</b></u> Maintaining a healthy, clean and balanced diet, you will be able to make the most out of your gains and develop the toned physique that you desire from this program. You will want to eat lean proteins, high fiber whole grain/wheat carbohydrates, fruits, vegetables, and drink plenty of water to keep yourself hydrated throughout the day. • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast. Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. It is important to put emphasis on performing the correct form for each exercise so that you get the most out of each life and stimulate the little muscles for optimal growth potential. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.