MUSCLE & STRENGTH’S 30 DAY WORKOUT PLAN FOR WOMEN

Looking for the best place to start working towards a leaner, solid, and stronger body? This thorough workout routine is specifically designed to get you there!

Workout Summary

• Main Goal: Build Muscle
  
• Workout Type: Full Body
  
• Training Level: Beginner
  
• Program Duration: 4 weeks
  
• Days Per Week: 6
  
• Time Per Workout: 45-60 minutes
  
• Equipment Required: Barbell, Bodyweight, Dumbbells, Other
  
• Target Gender: Female
  
• Recommended Supps: Whey Protein, BCAAs (intra-workout), Fish Oil, Women's Multivitamin, Protein Bar (optional snack)

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Rest day or active rest - any recreational activity of your choice.

Day 8

Day 9

Day 10: +Weight, -Reps

 

Day 11

Day 12: +Weight, -Reps

Day 13

Day 14

Rest day or active rest - any recreational activity of your choice.

Day 15

Day 16

Day 17

30 Mins Interval Session: sprints, bike, or other favorite mode:

• 2 Mins Warm-Up
• 5 Intervals of 30 Secs of High Intensity and 2 Mins of Low Intensity
• 3 Mins Cool-Down

Day 18: +Weight, -Reps

Day 19: +Weight, -Reps

Day 20

30 Mins Interval Session: sprints, bike, or other favorite mode:

• 2 Mins Warm-Up
• 5 Intervals of 30 Secs of High Intensity and 2 Mins of Low Intensity
• 3 Mins Cool-Down

Day 21

Rest day or active rest - any recreational activity of your choice.

Day 22

Day 23

Day 24

23 Mins Interval Session: sprints, bike, or other favorite mode:

• 2 Mins Warm-Up
• 12 Intervals of 30 Secs of High Intensity and 1 Min of Low Intensity
• 3 Mins Cool-Down

Day 25: +Weight, -Reps

Day 26: +Weight, -Reps

Day 27

23 Mins Interval Session: sprints, bike, or other favorite mode:

• 2 Mins Warm-Up

• 12 Intervals of 30 Secs of High Intensity and 1 Min of Low Intensity

• 3 Mins Cool-Down

Day 28

Rest day or active rest - any recreational activity of your choice.

Day 29

23 Mins Interval Session: sprints, bike, or other favorite mode:

• 2 Mins Warm-Up

• 12 Intervals of 30 Secs of High Intensity and 1 Min of Low Intensity

• 3 Mins Cool-Down

Day 30: Active Rest Day or Lightweight-Only Workout.