Muscle Gain
Strong & Sculpted
Build lean, defined muscle with a program designed for the female physique. Strategic volume and intensity using an Upper/Lower split for optimal recovery and hormonal balance.
Program Overview
Frequency
4 days/week
Session
55–65 min
Duration
8 weeks
Rest Days
3 rest/active recovery days
Equipment
Full gym access required
Difficulty
Beginner to Advanced
Training Phases
Foundation Phase
Weeks 1–3
Build base strength — 3×12 on all exercises. Learn movement patterns and establish mind-muscle connection.
Growth Phase
Weeks 4–6
Progressive overload — increase weight 5% on compounds. Add supersets for metabolic stress.
Peak Phase
Weeks 7–8
Intensity techniques — drop sets, rest-pause, tempo reps. Deload final 3 days.
Sample Week
4 training daysWarm-Up
5 min bike + glute bridges + leg swings
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Hip Thrust Drive through heels, squeeze glutes 2s at top | 4 | 10–12 | 90s |
Goblet Squat Elbows inside knees, upright torso | 3 | 12 | 75s |
Walking Lunges | 3 | 12 each leg | 60s |
Leg Press (feet high & wide) Targets glutes more than quads | 3 | 12 | 75s |
Cable Kickback | 3 | 15 each | 45s |
Calf Raise | 3 | 15 | 45s |
Cool-Down
Glute/hip flexor stretch — 5 min
Progression Guide
Weeks 1–3: Start light — focus on feeling the muscle work. RPE 6–7.
Weeks 4–6: Increase weight by 2.5kg on compounds, 1kg on isolations. RPE 7–8.
Weeks 7–8: Push to RPE 8–9. Use drop sets on final set of isolations.
Women's Tip: Track your cycle. You may feel strongest in the follicular phase (days 1–14). Plan heavy sessions accordingly.
Nutrition Tip
Aim for a 200–300 calorie surplus. Target 1.6–2.0g protein per kg bodyweight. Don't fear carbs — they fuel your training.
Explore Full Nutrition Guide
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