Female Muscle Growth  Top Tips for a Toned Body

We will show you how to get that sculpted body, simple and easy.

Sounds intriguing?

Let’s jump in!

sculpted body lady

It is known that female muscle develops at about the rate of half of what a male would.

This is due to the fact that you simply don’t have the levels of testosterone in your body that’s necessary to produce significant amounts of muscle mass.

Top Tips for Sculpted Body

Follow a good diet plan to give you the nutrients your body needs to grow your muscles.

Lifting progressive heavy weights is a priority to enable good growth.

Allow enough time for your body to recover, don’t exercise every day. But, this isn’t to say you can’t be successful.

With the right program in place, you can see gains of 1-2 pounds of lean muscle per month!

By following this guide and with some hard work and dedication and you will see your gains.

Coming up we will show you step by step our specially developed exercise plan.

But first,

Getting your diet in line is half of the equation for getting results.

The following meal plan is going to help to provide the nutrients your body needs to generate more muscle without adding any unnecessary body fat.

Since we know you want to stay lean while adding some additional curves to your body, this plan will help you accomplish that goal perfectly.

Food plan

Easy to Follow Daily Meal Plan

 

Monday

Breakfast

6 egg whites

Salsa

1 tbsp olive oil

1 banana

1 slice of whole grain bread

Mid-Morning

½ cup Greek Yogurt

1 cup blueberries

2 tbsp flaxseeds

Lunch

6 oz chicken breast

1 small whole wheat tortilla

Sliced veggies

1 tbsp olive oil

salad dressing

1 orange

Mid-Afternoon

1 scoop whey protein powder

1 apple

10 almonds

Dinner

6 oz lean steak

5 spears asparagus

1 small sweet potato

1 tbsp olive oil

1 tbsp lemon juice

Before Bed

½ cup low-fat cottage cheese

1 tbsp natural peanut butter

Tuesday Meal Plan

Breakfast

6 egg whites

Salsa

2 slices whole grain bread

1 tbsp natural peanut butter

1 banana

Mid-Morning

1 can of tuna

Celery and carrot sticks

1 oz cheddar cheese

1 slice whole grain bread

Lunch

6 oz turkey breast

1 cup brown rice

Steamed broccoli

10 almonds

Mid-Afternoon

1 scoop protein powder

2 kiwi fruits

20 pistachios

Dinner

5 oz salmon

2 cups steamed broccoli

1 small potato

Before Bed

½ cup cottage cheese

2 tbsp flaxseeds

Wednesday Meal Plan

Breakfast

1 cup cottage cheese

1 cup blueberries

¾ cup bran cereal

l2 tbsp slivered almonds

Mid-Morning

1 scoop whey protein powder

1 orange

10 almonds

Lunch

1 can of tuna

1 cup brown rice

Salsa

Diced peppers,

carrots and onions

Mid-Afternoon

2 hard-boiled eggs

1 apple

Carrot and celery sticks

Dinner

6 oz codfish

Steamed cauliflower

1 cup cooked quinoa

1 oz cheddar cheese

Before Bed

1 cup Greek Yogurt

2 tbsp flaxseeds

Thursday Meal Plan

Breakfast

3 links turkey sausage

¼ cup oatmeal (raw measurement)

½ grapefruit

Mid-Morning

1 cup cottage cheese

1 banana

1 tbsp peanut butter

Lunch

6 oz chicken breast

1 cup whole wheat pasta

½ cup tomato sauce

Chopped veggies as desired

Mid-Afternoon

1 scoop protein powder

1 apple

20 almonds

Dinner

6 oz steak

2 cups steamed broccoli

1 large sweet potato

1 oz cheddar cheese

Before Bed

1 cup skim milk

1 apple

Friday Meal Plan

Breakfast

1 whole egg

1 cup bran cereal

1 cup milk

10 almonds

1 cup grapes

Mid-Morning

1 cup low-fat yogurt

1 cup raspberries

2 tbsp slivered almonds

Lunch

6 oz chicken breast

1 small whole wheat pita

Lettuce, onions, peppers, mushrooms

1 apple

Mid-Afternoon

1 can of tuna

Salsa

1 cup corn

2 small slices avocado

Dinner

6 oz turkey breast

½ cup brown rice

2 cups mixed greens

1 tbsp Italian salad dressing

Before Bed

1 cup cottage cheese

1 tbsp almond butter

Saturday Meal Plan

Breakfast

6 egg whites

1 orange

Salsa

Chopped vegetables

1 tbsp olive oil

1 slice whole grain bread

Mid-Morning

½ can salmon mixed with 1 tbsp low-fat mayonnaise

Celery sticks

5 whole grain crackers

Lunch

6 slices low-fat deli chicken meat

2 cups mixed greens

1 tbsp Italian salad dressing

2 slices whole grain bread

Mid-Afternoon

1 cup low-fat yogurt

1 cup strawberries

2 tbsp flaxseeds

Dinner

6 oz chicken breast

½ cup brown rice

2 cups steamed broccoli

10 almonds

Before Bed

½ cup Greek yogurt

1 small peach

Sunday Meal Plan

Breakfast

6 egg whites

1 oz low-fat cheddar cheese

2 slices whole grain bread

Diced veggies

Mid-Morning

1 scoop whey protein powder

1 orange

8 cashews

Lunch

1 can tuna mixed with diced onions and fat-free mayonnaise

1 small whole wheat tortilla

1 banana

Mid-Afternoon

1 cup cottage cheese

1 cup canned fruit in light syrup

20 almonds

Dinner

Cheat meal (eat a meal you’re craving but keep serving size in moderation)

Before Bed

1 cup Greek Yogurt

2 tbsp flaxseeds

Female Muscle Growth Exercise Plan

When it comes to developing maximum strength.

Even more so than when it comes to building muscle size.

Heavy weight must be a priority.

We aren’t about to go for lighter weight, higher rep training because this works in direct opposition to your goal.

Which is building muscle right?

Instead, you must aim to lift heavier each and every workout.

The following set-up designed for females will allow you to do just that.

Since you will be lifting so much weight each workout, it’s going to cause a real stress load on the central nervous system.

If you don’t allow yourself enough time to recover from this between sessions, you’re quickly going to wind up overtrained and moving backward rather than forwards.

When training for maximum strength you’ll need more rest than when using a regular muscle building program, so you have to be respectful of your time out of the gym.

That’s why this workout utilizes a 3-day on, 4-off set-up.

This will provide your body with plenty of time out of the gym to rest up, recover, and grow stronger.

Make sure you are feeding yourself well also, as having sufficient calories for recovery support will be vital to making the muscle gains you’re looking for.

With the following workout, you should perform it using a Monday/Wednesday/Friday set-up or a Tuesday/Thursday/Saturday set-up for best results.

Aim to lift the most weight possible for each set you perform while still maintaining proper form.

While training for maximum strength, cardio should also be kept to a minimum as this can hinder progress.

If you are going to do any cardio at all for health’s sake, perform it on the off days at a low intensity for about 20 minutes.

so here’s the female muscle growth exercise workout.

female training muscles

Female Muscle Growth Workout

Exercise Set A

Bench Press

Sets 5

Reps 5

Rest 3 minutes

Squat

Sets 5

Reps 5

Rest 3 minutes

Barbell Row

Sets 5

Reps 5

Rest 3 minutes

Step-Ups

Sets 3

Reps 6

Rest2 minutes

Bicep Curl

Sets 2

Reps 8

Rest 90 seconds

Tricep Extension

Sets 2

Reps 8

Rest 90 seconds

Decline weighted sit-ups

Sets 2

Reps 8

Rest 30 seconds

Exercise Set B

Incline Bench

Sets 5

Reps 5

Rest 3 minutes

Deadlift

Sets 5

Reps 5

Rest 3 minutes

Pull-Down

Sets 5

Reps 5

Rest 3 minutes

Lunge

Sets 3

Reps 6

Rest 3 minutes

Pull-Up

Sets 3

Reps 8

Rest 90 seconds

Upright Row

Sets 3

Reps 8

Rest 90 seconds

Hanging Leg Raises

Sets 2

Reps 8

Rest 30 seconds

Exercise Set C

Bench Press

Sets 5

Reps 5

Rest 3 minutes

Squat

Sets 5

Reps 5

Rest 3 minutes

Horizontal Row

Sets 5

Reps 5

Rest 3 minutes

Leg Extension

Sets 3

Reps 8

Rest 2minutes

Hamstring Curl

Sets 3

Reps 8

Rest 90 seconds

Seated Calf Raise

Sets 2

Reps 8

Rest 90 seconds

Plank Exercise

Sets 1

Reps 8

Rest 30 seconds

Female Muscle Growth Conclusion

If you follow this simple guide designed for females you will find your muscle will grow and you should achieve the toned body that you desire.

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