Building muscles by women. 5-day training plan

In the first part of the article I explained a few key issues concerning nutrition, supplementation and training for women.The truth is, though, that it doesn't matter if I write the training plan for 3, 4 or 5 days. The efficiency of strength session depends, most of all, on the following parametres: kind of exercises, the amount of the exercises (and sets) – which creates the volume. Also other things matter, like the tempo or if you use free weights or the machines (read the explanations in the first part of the article). There's nothing wrong in training more often but for a very short time. It may be perfect solution if you work full time and have other duties, too.

You should definitely read:

Building muscles by women. Facts and myths!

Building muscles by women. Facts and myths!

Nowadays, if there are no limits of entrance to fitness clubs, it makes sense. On te other hand, if you only give the basic exercises in your training, you just need 2 sessions lasting 45 minutes each in order to achieve great results. Thinking “more is better” is not justified scientifically. After crossing some threshold, every other workout only slightly improves the results, and the risk of injuries is much bigger. It is important if you not only go to the gym, but also go running, swimming or do martial arts. It may happen that even 2 resistance workouts a week will be too much (because you e.g. run 5 x a week: 2 x running, 1 x rhythms, 2 x intervals). In each case you should look at the strength training individually. The choice of exercises also matters – I only wrote the most important, key exercises. You cannot change the order of the exercises, or the sessions within a week. In the plan below nothing is accidental!

If you have 5 days to do workouts – you can do your strength training this way:

  1. Monday: front of the thigh, back of the thigh, calves, adductors, glutes, abs,

  2. Tuesday: chest,

  3. Wednesday: back,

  4. Thursday: FREE,

  5. Friday: shoulders,

  6. Saturday: biceps, triceps,

  7. Sunday: FREE.

In the training plan below there are almost no machines included, why? Because it's a waste of time. If you really want it, you can e.g. add abduction and adduction in the leg workout and in the back workout you can add e.g. machine rows. You will achieve better results using free weights (dumbbells, barbell, kettlebells, sand bags). You can do some of the exercises on the rings, but it makes them far more difficult (you can compare dips and the same thing on the rings).

Exercises: Monday (front of the thigh, back of the thigh, calves, adductors, glutes, abs)

  • back barbell squats: 4-6 sets x 10-12 repetitions (full range of motion); alernative exercise: front barbell squat,

  • barbell lunges: 3 sets x 8-10 repetitions (for each leg); alternative: Bulgarian squats,

  • leg press: 3 sets x 20 repetitions,

  • stiff legged deadlift: 3-4 x 8-10 repetitions,

  • supersets: seated leg extension + seated/lying leg curls: 3 supersets x 12-15 repetitions,

  • heel lifts standing: 2 x 50 repeptitions,

  • lying scissors (straight legs and arms touch in the middle of the movement, do the exercise in supine position) or leg lifts hanging: 3 x 15-20 repetitions.

Exercises: Tuesday (chest)

  • lying inclined barbell press OR inclined dumbbell press: 3-5 sets x 8-12 repetitions,

  • dips: 2-3 sets x 8-10 repetitions (if the exercise without any load is too easy – add the working load of 2.5-10 kg),

  • horizontal dumbbell press: 2 x 8 repetitions,

  • dumbbell flyes: 2-3 sets x 8-10 repetitions or cable cross machine exercise.

Exercises: Wednesday (back)

  • full range of pull-ups: 3-5 sets x 8-10 repetitions (if you can't do it, use the expander, which will take away part of the body mass or ask a partner for help), if it's too easy – add the load (2-10 kg),

  • bent-over barbell rows or single-handed dumbbell rows: 3-4 sets x 8-12 repetitions (replacement: renegate rows or half-barbell single-handed rows),

  • lat pull down: 3 sets x 12-15 repetitions,

  • high pull to the sternum, hanging – 3 sets x 6-8 repetitions,

  • sumo deadlift: 3 sets x 6-8 repetitions.

Exercises: Friday (shoulders)

  • wide grip barbell press seated or seated dumbbell press: 3 sets x 8-12 repetitions,

  • pulling grip for pulling barbell to the sternum, i.e. high pull with wide grip: 3 sets x 8-12 repetitions,

  • front raise: 3 sets x 8-12 repetitions,

  • front raise: 3 sets x 8-12 repetitions

  • bent-over shoulder raise: 3 sets x 8-12 repetitions