Building Muscle in 12-Weeks For Women

Plan Details

The Building Muscle in 12-Weeks For Women routine by JefitTeam is a 23 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

This is a 12-week workout program designed for women to help with muscle building, growth and toning... Read More

This is a 12-week workout program designed for women to help with muscle building, growth and toning up the body. <b><u>Why This Routine Works</u></b> It is important for women to lift heavy weights as by lifting heavier weights, women are able to build and gain muscle. Lifting heavier weights will not cause a woman to become bulky and get big like men; as women only produce a fraction of testosterone as men do. During this routine, you will be performing various muscle building exercise from the squat, deadlift and bench press. This routine has been designed to start off for the first 4 weeks by increasing muscle endurance and stamina. The following 4 weeks will induce muscle hypertrophy. Finally the last 4 weeks will push for an increase in muscle strength <b><u>Workout Day Split</u></b> <u>Weeks 1 - 4</u> Starting off this workout routine, for each exercise you will try to perform around 10 - 12 reps to increase muscle endurance and stamina. <i>Notes : </i>With the exercises within these workout days if you cannot perform 8 reps, the weight is too much for you and if you are able to do more than 12 reps, the weight is too light. <u>Weeks 5 - 8</u> For weeks 5 - 8, you will want to focus on getting your repetition range between 6 - 8 reps. <i>Notes : </i>With the exercises within these workout days if you cannot perform 6 reps, the weight is too much for you and if you are able to do more than 8 reps, the weight is too light. <u>Weeks 9 - 12</u> On the final weeks, you will want to focus on getting your repetition range between 4 - 6 reps to spark an increase in muscle strength. <i>Notes : </i>With the exercises within these workout days if you cannot perform 4 reps, the weight is too much for you and if you are able to do more than 6 reps, the weight is too light. <b><u>Building Muscle in 12 Weeks For Women Training Stats</u></b> <u>Weeks 1 - 4 </u> Total Workout Time - 1 Full Week: Total Rest Time - 1 Full Week : Total Workout Time - Monday : 23 minutes Total Rest Time - Monday : 15 minutes Total Workout Time - Tuesday : 27 minutes Total Rest Time - Tuesday : 18 minutes Total Workout Time - Thursday : 27 minutes Total Rest Time - Thursday : 18 minutes Total Workout Time - Friday : 23 minutes Total Rest Time - Friday : 15 minutes Total Workout Time - Saturday : 58 minutes Total Rest Time - Saturday : 12 minutes Total Workout Time - Sunday : 58 minutes Total Rest Time - Sunday :12 minutes <u>Weeks 5 - 8</u> Total Workout Time - 1 Full Week: Total Rest Time - 1 Full Week : Total Workout Time - Monday : 15 minutes Total Rest Time - Monday : 23 minutes Total Workout Time - Tuesday : 15 minutes Total Rest Time - Tuesday : 23 minutes Total Workout Time - Thursday : 18 minutes Total Rest Time - Thursday : 27 minutes Total Workout Time - Friday : 15 minutes Total Rest Time - Friday : 23 minutes Total Workout Time - Saturday : 52 minutes Total Rest Time - Saturday : 18 minutes Total Workout Time - Sunday : 52 minutes Total Rest Time - Sunday : 18 minutes <u>Weeks 9 - 12</u> Total Workout Time - 1 Full Week: Total Rest Time - 1 Full Week : Total Workout Time - Monday : 12 minutes Total Rest Time - Monday : 30 minutes Total Workout Time - Tuesday : 12 minutes Total Rest Time - Tuesday : 30 minutes Total Workout Time - Thursday : 14 minutes Total Rest Time - Thursday : 36 minutes Total Workout Time - Friday : 12 minutes Total Rest Time - Friday : 30 minutes Total Workout Time - Saturday : 49 minutes Total Rest Time - Saturday : 24 minutes Total Workout Time - Sunday : 49 minutes Total Rest Time - Sunday : 24 minutes <u><b>Equipment Necessary</u></b> Barbell, Bench, Dumbbells, Strength Machines, Weight Plates, Cable Machines, Cardio Machines <b><u>Nutrition</b></u> While performing this workout program, it is important for women to intake protein to carbs at a ratio of 2 : 1 so that you are building muscle and leaning out the muscles. Women do not need to alter their diets anymore than men do. The only thing that should be changed with the diet is the caloric intake. Compared to men, women need fewer calories than men <b><u>Notes</u></b> You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles.