Best Training Split for Building Muscle

How Can Women Build Muscles?

When it comes to working out, there are many people who want to work on their physique. Most of these people happen to be men. However, you will find that women are also starting to become interested in this too, as they realize the benefits that come along with being fit and healthy. One thing you have probably noticed about most women is how they hate being bulky because if they go down this route, it is much harder for them to lose weight than compared to a male counterpart. The good news is that even though bulking up can be difficult for female bodybuilders, it does not mean that all hope is lost.

Many workouts are designed specifically for women so they do not have any trouble building lean muscle mass without any excess bulk. If you are wondering what the best workout split for females would look like, it will involve working out three times a week with each day dedicated to certain muscle groups. The number of sets and reps you do on each specific exercise may vary depending on your current level of fitness or where you are at in terms of your overall strength goals, but here is an example of what your weekly training schedule may look like:

Monday – Workout 1

  • Legs
  • Chest/Triceps

Tuesday – Workout 2

  • Back/Biceps/Abs
  • Shoulders/Calves

Thursday – Workout 3

  • Hamstrings/Glutes/Quadriceps
  • Chest/Triceps
  • Back/Biceps

Friday – Rest Day

This type of workout schedule will not take up too much time and it allows for a rest day in between two days that you train the same muscle group. You may find that you want to add in an additional leg day if squats and lunges are your favorite exercises, but the important thing is to listen to your body and go from there. It can take a while to build lean muscles so make sure you give yourself enough time before you switch up your training schedule again. To help maximize the benefits of this particular workout split, women should try exercising in a fasted state first thing when they wake up like right after they get out of bed and drink a glass of water. Doing so will allow your body to use fat for energy instead of carbohydrates, which is what you eat throughout the rest of the day. Once you get over the initial difficult period where your body adjusts, it should become easier for you to lose weight and tone up at the same time.

Put these tips into action and see how quickly you can get better results without having any issues with bulking up or getting bulky muscles that are hard to maintain.

The benefits of this workout split are numerous and include:

1) Enhances muscle tone.

2) Increases overall body strength.

3) Works out all the major muscles in the body so you do not have to work them in isolation in a gym setting.

4) Allows for a rest day in between two days that you train the same muscle group so your body can recover properly each time you exercise.

The Most Effective Way to Gain Muscle (Hypertrophy Explained)

Courtesy of Stefi Cohen
Ruby Taylor

Ruby is a professional fitness coach and a motivational person, who worked for some of the U.K's best Gyms, and helped many women to reach their fitness and health goals throughout her career. Ruby is committed to sharing all her knowledge to help you get the fitness results you dream of.

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