Women’s Full Body Strength & Hypertrophy (1)

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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Leg Press

Hip Thrust (Barbell)

Lower - Strength

Bench Press (Dumbbell)

Dumbbell Row

Overhead Press (Barbell)

Chin-Up (Bodyweight)

Plank

Hyperextension

Upper - Strength

Walk

Rest - Cardio of Choice

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Seated Overhead Press (Dumbbell)

Lat Pulldown

Bicep Curl (Dumbbell)

Incline Tricep Extension (Dumbbell)

Hanging Leg Raise

Upper - Hypertrophy

Goblet Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Glute Bridge (Barbell)

Walking Lunges w/ Pulse

Lower - Hypertrophy

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