Female Muscle Growth – Top Tips for a Toned Body

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

Does this sound intriguing?

Yes, well ket’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 females simply don’t have the levels of testosterone in their body that’s necessary to produce significant amounts of muscle mass.

Top Tips for Sculpted Toned 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 for females 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, females 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 muscle 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 the female body needs to generate more toned 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


MondayBreakfast6 egg whites, Salsa, 1 tbsp olive oil, 1 banana, 1 slice of whole grain bread
Mid Morning½ cup Greek Yogurt, 1 cup blueberries, 2 tbsp flaxseeds
Lunch6 oz chicken breast, 1 small whole wheat tortilla, Sliced veggies, 1 tbsp olive oil, salad dressing, 1 orange
Mid Afternoon1 scoop whey protein powder, 1 apple, 10 almonds
Dinner6 oz lean steak, 5 spears asparagus, 1 small sweet potato, 1 tbsp olive oil, 1 tbsp lemon juice
Before Bed½ cup low-fat cottage cheese, 1 tbsp natural peanut butter
TuesdayBreakfast6 egg whites, Salsa, 2 slices whole grain bread, 1 tbsp natural peanut butter, 1 banana
Mid Morning1 can of tuna, Celery and carrot sticks, 1 oz cheddar cheese, 1 slice whole grain bread
Lunch6 oz turkey breast, 1 cup brown rice, Steamed broccoli, 10 almonds
Mid Afternoon1 scoop protein powder, 2 kiwi fruits, 20 pistachios
Dinner5 oz salmon, 2 cups steamed broccoli, 1 small potato
Before bed½ cup cottage cheese, 2 tbsp flaxseeds
WednesdayBreakfast1 cup cottage cheese, 1 cup blueberries, ¾ cup bran cereal, l2 tbsp slivered almonds
Mid Morning1 scoop whey protein powder, 1 orange, 10 almonds
Lunch1 can of tuna, 1 cup brown rice, Salsa, Diced peppers, carrots and onions
Mid Afternoon2 hard-boiled eggs, 1 apple, Carrot and celery sticks
Dinner6 oz codfish, Steamed cauliflower, 1 cup cooked quinoa, 1 oz cheddar cheese
Before Bed1 cup Greek Yogurt, 2 tbsp flaxseeds
ThursdayBreakfast3 links turkey sausage, ¼ cup oatmeal (raw measurement), ½ grapefruit
Mid Morning1 cup cottage cheese, 1 banana, 1 tbsp peanut butter
Lunch6 oz chicken breast, 1 cup whole wheat pasta, ½ cup tomato sauce, Chopped veggies as desired
Mid Afternoon1 scoop protein powder, 1 apple, 20 almonds
Dinner6 oz steak, 2 cups steamed broccoli, 1 large sweet potato, 1 oz cheddar cheese
Before Bed1 cup skim milk, 1 apple
FridayBreakfast1 whole egg, 1 cup bran cereal, 1 cup milk, 10 almonds, 1 cup grapes
Mid Morning1 cup low-fat yogurt, 1 cup raspberries, 2 tbsp slivered almonds
Lunch6 oz chicken breast, 1 small whole wheat pita, Lettuce, onions, peppers, mushrooms, 1 apple
Mid Afternoon1 can of tuna, Salsa, 1 cup corn, 2 small slices avocado
Dinner6 oz turkey breast, ½ cup brown rice, 2 cups mixed greens, 1 tbsp Italian salad dressing
Before bed1 cup cottage cheese, 1 tbsp almond butter
SaturdayBreakfast6 egg whites, 1 orange, Salsa, Chopped vegetables, 1 tbsp olive oil, 1 slice whole grain bread
Mid Morning½ can salmon mixed with 1 tbsp low-fat mayonnaise, Celery sticks, 5 whole grain crackers
Lunch6 slices low-fat deli chicken meat, 2 cups mixed greens, 1 tbsp Italian salad dressing, 2 slices whole grain bread
Mid Afternoon1 cup low-fat yogurt, 1 cup strawberries, 2 tbsp flaxseeds
Dinner6 oz chicken breast, ½ cup brown rice, 2 cups steamed broccoli, 10 almonds
Before Bed½ cup Greek yogurt, 1 small peach
SundayBreakfast6 egg whites, 1 oz low-fat cheddar cheese, 2 slices whole grain bread, Diced veggies
Mid Morning1 scoop whey protein powder, 1 orange, 8 cashews
Lunch1 can tuna mixed with diced onions and fat-free mayonnaise, 1 small whole wheat tortilla, 1 banana
Mid Afternoon1 cup cottage cheese, 1 cup canned fruit in light syrup, 20 almonds
DinnerCheat meal (eat a meal you’re craving but keep serving size in moderation)
Before Bed1 cup Greek Yogurt, 2 tbsp flaxseeds


The Female Muscle Growth Exercise Plan

When it comes to developing maximum strength.

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

Heavier weights 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.

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

When training for maximum strength you’ll need more rest than when using a regular exercise 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.

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  feamle muscle growth workout.

female training muscles

Muscle Growth Workout Routine

Workout ARepsSetsRest
Bench Press553 mins
Squat553 mins
Barbell Row553 mins
Sit-up362 mins
Bicep Curl2890 Secs
Triceps Extension2890 Secs
Decline Weighted Sit-up2830 Secs
Workout BRepsSetsRest
Incline Bench553 mins
Deadlift553 mins
Pull-Down553 mins
Lunge363 mins
Pull-up3890 Secs
Upright Row3890 Secs
Hanging Leg Raise2830 Secs
Workout CRepsSetsRest
Bench Press553 mins
Squat553 mins
Horizontal Row553 mins
Leg Extension382 mins
Hamstring Curl3890 Secs
Seated Calf Raise2890 Secs
Plank1830 Secs



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. Give it a try and let us know how you get on.


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