This workout is designed for an individual who is building a body for competition. It’s designed around a professional bodybuilder’s weekly routine but modified for less time in the gym and more time for natural recovery. However you must keep in mind that women simply do not have the testosterone in their bodies to add extreme amounts of muscle. Women also have a high level of estrogen that creates a hormonal environment that makes it difficult for adding a lot of mass. So you would have to work hard for years, training with heavy weights to build a considerable amount of muscle.

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Keep reps between 8-15 for size 

Monday Chest and Abs

Chest:

Bench press: 3 sets 8-15 reps

Decline Butterfly Press: 3 sets 8-15 reps

Incline Butterfly Press: 3 sets 8-15 reps

Chest Dips (weighted) 3 sets 8-15 reps

Dumbbell Flyes: 3 sets 8-15 reps

Calves:

Seated or Standing Calve Raises: (toes facing forward) 4 sets 8-15 reps

Seated or Standing Calve Raises: (toes facing inward) 4 sets 8-15 reps

Seated or Standing Calve Raises: (toes facing outward) 4 sets 8-15 reps

Abs: 6-8 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Hanging Leg Raises: 8-10 or 30-50 reps

5. Bicycle Kicks: 50-70 reps

End workout with: 300 floor crunches

Tuesday Back and Abs

Back:

Deadlifts: 4 sets 8-15 reps

Barbell Row: 4 sets 8-15 reps

Dumbbell Row: 4 sets 8-15 reps

Seated Cable Row: 4 sets 8-15 reps

Wide-Grip Lat Pulldown: 4 sets 8-15 reps

Abs: 6-8 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Hanging Leg Raises: 8-10 or 30-50 reps

5. Bicycle Kicks: 50-70 reps

End workout with: 300 floor crunches

Wednesday Shoulders and Abs

Shoulder Press: 4 sets 8-15 reps

Barbell Upright Row: 4 sets 8-15 reps

Bent-Over Rear Dealt Raise: 4 sets 8-15 reps

Front Lateral Raises: 4 sets 8-15 reps

Side Lateral Raises: 4 sets 8-15 reps

Calves:

Seated or Standing Calve Raises: (toes facing forward) 4 sets 8-15 reps

Seated or Standing Calve Raises: (toes facing inward) 4 sets 8-15 reps

Seated or Standing Calve Raises: (toes facing outward) 4 sets 8-15 reps

Thursday Arms and Abs

1 .Barbell Curls: 5 sets 8-15 reps

2. Overhead Tricep Extension: 5 sets 8-15 reps

1. Dumbbell Alternate Curls: 5 sets 8-15 reps

2. Barbell Tricep Extension: 5 sets 8-15 reps

1. Dumbbell Hammer Curls: 5 sets 8-15 reps

2. Cable Pushdown: 5 sets 8-15 reps

Abs: 6-8 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Hanging Leg Raises: 8-10 or 30-50 reps

5. Bicycle Kicks: 50-70 reps

End workout with: 300 floor crunches

Friday Legs and Abs

Squats: 4 sets 8-15 reps

Dumbbell Lunges: 4 sets 8-15 reps

Romanian Deadlifts: 4 sets 8-15 reps

Leg Press: 3 sets 8-15 reps

Leg Extensions: 3 sets 8-15 reps

Leg Curls: 3 sets 8-15 reps

Seated or Standing Calve Raises: (toes facing forward) 4 sets 8-15 reps

Seated or Standing Calve Raises: (toes facing inward) 4 sets 8-15 reps

Seated or Standing Calve Raises: (toes facing outward) 4 sets 8-15 reps

Abs: 6-8 sets

1. Cable Crunch: 8-10 or 15-20 reps

2. Hanging Knee Raises (weighted if possible) 8-10 or 15-20 reps

3. Flat Leg Raises (weighted if possible) 8-10 or 15-20 reps

4. Hanging Leg Raises: 8-10 or 30-50 reps

5. Bicycle Kicks: 50-70 reps

End workout with: 300 floor crunches

Warm Up Sets

Warming Up For Mass (8-15 reps)

Warm up set 1: 6 reps Warm up set 2: 4 reps