Occasionally you run across that ONE gal—the girl that has the perfect blend of tone, muscle and curves. She's as strong as she is beautiful, and men and women alike fall victim to head turns and double takes.
Some might say she's put together and others might say her body is dangerously good looking, but regardless of your terminology, we all want to know one thing: How does she do it? Perhaps she hits the elliptical like a mad woman. Maybe she does Pilates and yoga all week, or worse, she's just genetically gifted.
I'm going to let you in on a little secret —she lifts weights (even heavy ones).
That's right! She pumps the iron and gets down, dirty and sweaty just like the guys. Her gym bag has chalk, lifting straps and gloves in it. That woman isn't afraid of weight training! She shouldn't be and neither should you, because women don't bulk up like men do.
In order for muscle to have shape and size, the muscles fibers have to be formed through resistance training that allows the muscle cells, or myofibrils, to grow. This increase in size is called hypertrophy, and it's the key to tone and shape.
So if you want to look like a goddess, it's time to kick the guys off the squat rack, grab some free weights and lift heavy. Here is a 4-week program complete with weight lifting, cardio and a meal plan designed to get you started on your journey to a divine body in no time!
Training Tips
- Always lift with proper form and control.
- Mentally focus on contracting the muscles you are using in an exercise for the entire range of motion.
- Don't be afraid to lift heavy.
- You should be failing (unable to complete another rep) by the end of your rep range.
- Keep rest breaks between sets under 60 seconds.
- Plan your meals.
Your Schedule
You will be lifting weights 4 times per week with 2 lower-body workouts and 2 upper-body workouts. There's also a 5th day where you will be doing a plyometric style workout. Your first two weeks of workouts will be circuit training, but the next two weeks will be a split lifting routine.
Include abdominal and core training 3 times per week on none consecutive days. Plus, you have cardio to do every single day, so get ready!
Weekly Lifting Schedule:
- Day 1: Lift/Cardio
- Day 2: Lift/Cardio
- Day 3: Cardio only
- Day 4: Lift/cardio
- Day 5: Plyo/Cardio
- Day 6: Lift/Cardio
- Day 7: Cardio only
Cardio
On this training program, you will be doing cardio twice a day. Typically, you will do 30 minutes in the morning and then 30 minutes after your lifting workouts.
3 times a week you will do the following treadmill incline workout for one of your 30-minute cardio sessions.
Incline Treadmill Workout: 3 Rounds
Running, Treadmill
Incline run @ level 7-9 for 3 minutes
Walking, Treadmill
Incline walking lunges @ level 4-7 for 3 minutes
Walking, Treadmill
Incline walking @ level 12-15 for 3 minutes
2 times a week you will do the following 20-minute HIIT (high intensity interval training) circuit followed by 10 minutes of moderate intensity cardio.
HIIT Workout: 2 rounds
Trail Running/Walking
30 second sprint
Burpees
1 set of 10 reps
Freehand Jump Squat
1 set of 20 reps
Trail Running/Walking
1-2 minute walk or jog
Trail Running/Walking
30 second sprint
Mountain Climbers
1 set of 50 reps
Freehand Jump Squat
1 set of 20 reps
Trail Running/Walking
1-2 minute walk or jog
Jogging-Treadmill
10 min
moderate intensity cardio
Weight Training: Weeks 1-2
Upper Body Workout 1:
Complete 3-4 rounds of the following circuit, with 1 minute of rest between rounds.
Standing Palm-In One-Arm Dumbbell Press
12-15 reps, each arm
Wide-Grip Lat Pulldown
12-15 reps
Lying Triceps Press
12-15 reps
Barbell Curl
12-15 reps
Machine Shoulder (Military) Press
12-15 reps
Bent Over Two-Dumbbell Row
12-15 reps
Close-Grip Front Lat Pulldown
12-15 reps
Lower Body Workout 1:
Complete 3-4 rounds of each superset, with 1 minute of rest between rounds.
Triset:
Smith Single-Leg Split Squat
12-15 reps
Crossover Reverse Lunge
12-15 reps, each leg
front leg elevatedBarbell Step Ups
12-15 reps, each leg
Superset:
Dumbbell Lunges
12-15 reps, each leg
Jump Lunges
12-15 reps, each leg
Superset:
Glute Kickback
12-15 reps, each leg
Standing Calf Raises
12-15 reps
Superset:
Side Bridge
12-15 reps
on an exercise ballLying Leg Curls
12-15 reps
on an exercise ball
Upper Body Circuit 2:
Complete 3-4 rounds of the following circuit, with 1 minute of rest between rounds.
Incline Bench Pull
12-15 reps
Tricep Dumbbell Kickback
12-15 reps, each arm
Front Dumbbell Raise
12-15 reps
Side Lateral Raise
12-15 reps, each side
Standing Dumbbell Upright Row
12-15 reps
Ab Roller
12-15 reps
using exercise ball
Plyometrics And Cardio
Complete 3-4 rounds of the following circuit, with 1 minute of rest between rounds.
Box Jump
15 reps
Freehand Jump Squat
15 reps
Jump Lunges
30 reps
Mountain Climbers
50 reps
Burpees
12 reps
Lower Body Workout 2:
Complete 3-4 rounds of each superset, with 1 minute of rest between rounds.
Superset:
Box Squat
12-15 reps
Romanian Deadlift
12-15 reps
Triset:
Leg Press
12-15 reps
Leg Extensions
12-15 reps
Seated Leg Curl
12-15 reps
Superset:
Butt Lift (Bridge)
12-15 reps
Glute Kickback
12-15 reps, each leg
Weight Training: Weeks 3-4
Workout 1: Shoulders/Triceps
Complete 3-4 rounds of each circuit or superset, with 1 minute of rest between rounds. Remember to make the weight heavier for the 10 and 8-rep sets for each exercise.
Arnold Dumbbell Press
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 repsFront Dumbbell Raise
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 repsSide Lateral Raise
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 repsBench Dips
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 repsTricep Dumbbell Kickback
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 reps
each arm
Superset:
Incline Dumbbell Press
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 repsMachine Shoulder (Military) Press
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 reps
Triceps Pushdown - Rope Attachment
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 reps
Workout 2: Glutes/Hamstrings
Complete 3-4 rounds of each superset, with 1 minute of rest between rounds. Remember to make the weight heavier on the 12-rep sets for the necessary exercises.
Dumbbell Lunges
15 reps, each leg
Romanian Deadlift
Round 1 - 15 reps, Round 2 - 12 reps
Round 3 - 12 reps, Round 4 - 20 repsLeg Press
Round 1 - 15 reps, Round 2 - 12 reps
Round 3 - 12 reps, Round 4 - 20 repsCrossover Reverse Lunge
15 reps, each leg
Seated Leg Curl
Round 1 - 15 reps, Round 2 - 12 reps
Round 3 - 12 reps, Round 4 - 20 repsBent-Knee Hip Raise
15 reps
Leg Curl Into A Leg Raise
20 reps
using stability ballGlute Ham Raise
20 reps
Workout 3: Back/Biceps
Complete 3-4 rounds of each superset or individual exercise, with 1 minute of rest between rounds.
Shoulder Circles
12-15 reps
Triset:
Wide-Grip Lat Pulldown
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 repsPush Press
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 repsSeated Cable Rows
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 reps
Triset:
Incline Bench Pull
12-15 reps
Lying T-Bar Row
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 repsReverse Plate Curls
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 reps
Superset:
Close-Grip Front Lat Pulldown
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 repsHammer Curls
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 reps
Workout 4: Plyometrics/Cardio
Complete 3-4 rounds of this circuit, with 1 minute of rest between rounds.
Box Jump
15 reps
Freehand Jump Squat
15 reps
Jump Lunges
30 reps
Mountain Climbers
50 reps
Burpees
12 reps
Workout 5: Quads/Calves
Complete 3-4 sets of the following circuits or super sets. Rest 1 min between circuits.
Superset:
Barbell Step Ups
12-15 reps, each leg
Leg Extensions
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 reps
Superset:
Hack Squat
Round 1 - 12 reps, Round 2 - 10 reps
Round 3 - 8 reps, Round 4 - 12 repsDumbbell Squat
20 reps
Superset:
Smith Machine Squat
12-15 reps
Dumbbell Lunges
15 reps, each leg
Standing Calf Raises
12-15 reps
Daily Meal Plan
Meal 1:
-
Blueberries or other fruit
1/3 cup
-
Egg whites
4
-
Oatmeal
1/3-1/2 cup
-
Flaxmeal
1 tbsp
Meal 2:
-
Peanut butter
1 tbsp
-
Multi-grain rice cake
1
-
Protein shake
20g
Other Options:
1/2 cup cottage cheese, 1/3 cup fruit
almonds
Meal 3:
-
Chicken
4oz
-
Brown rice
1/3 cup
-
Green veggies, or a small green salad
3/4 cup
Meal 4:
-
Peanut butter
1 tbsp
-
Multi-grain rice cake
1
-
Protein shake
20g
Meal 5:
-
Lean meat (chicken, white fish, turkey, or occasionally red meat
4-5 oz
-
Green vegetables
3/4 cup
-
Sweet potato
2 oz
Note: Make sure to have a protein shake right after your workout!
Recommended Supplements
-
Multivitamin
-
Essential Fatty Acids
Other Options:
Fish Oil -
Glutamine
10 grams, 2 times a day
-
Protein powder
Alright ladies, it's time to show those guys just how tough and beautiful you can be!