Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week7
- Time Per Workout90 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
The goal of this program is to add size and build muscle in the lower body, especially the glutes, as well as the shoulders in the upper body. Every major muscle group will get some focus, though.
You can expect to build up the glutes and shoulders, still target the rest of the body effectively, and improve mobility so you can both look better and be better.
These workouts are not short, though. It should take you around 90 minutes to complete, but it will be worth it when you start noticing the changes.
About the Program
Exercises that call for 8-12 rep ranges will allow you to hit the sweet spot for hypertrophy (muscle growth) while maintaining the ability to lift heavy enough for strength gains, accumulate a good volume of work, and avoid excessive fatigue. Progressive overload for these specific exercises will be key for maximum muscle growth, so don’t be afraid to lift heavy.
When you see exercises in the 8-12 rep range, you should push yourself to be challenged, and you'll want to get to failure on the last set. Start with moderate reps for 12 reps, add weight to get to 10 reps for the second set, and then go with the heaviest weight for the final set of 8 reps. If you can get 10 or more on the last set, then go heavier the next time you perform that exercise.
The 10-15 rep range offers its own unique set of benefits, positioning itself as a middle ground between moderate hypertrophy-focused training (like 8-12 reps) and endurance training (15+ reps).
Aesthetically, this rep range will allow you to achieve that "toned" look as it primarily focuses on building muscular endurance by performing a moderate weight for a higher number of repetitions which can give the appearance of sculpted muscles without significant bulk gain.
The 10-15 rep range is a great range for experienced lifters looking to increase muscle size without focusing heavily on maximal strength or pure endurance. For this rep range, you are not training until failure.
Before you start, take photos of yourself now to compare them to those you should take at the end. Regardless of what a scale says, pictures don’t lie. If you see the improvement in the photos, you know you achieved results you can be proud of.
Training Schedule
You will alternate lower body and upper body days in this program. That allows one area to recover while the other is being trained. The full-body workout will not be as intense, and the mobility workout is as much for recovery as it is for training. These are designed to be low-intensity sessions.
The recommended schedule for this program is below. If you need a full day off for rest, you can skip the mobility day. Although it is strongly recommended to complete that day for added recovery.
- Day 1 – Lower Body
- Day 2 - Upper Body
- Day 3 - Lower Body
- Day 4 – Upper Body
- Day 5 – Lower Body
- Day 6 – Full Body*
- Day 7 – Mobility Workout*
* Program Adjustment: If you need to take a day off, do so as needed. You can also combine Days 6 and 7 into one session if you want a scheduled day off every week.
Recommended: Mobility 101: The Basics of Mobility (Plus a 15-minute Daily Mobility Routine)
The Workouts
The routines below show working sets only. Make sure you warm up on your own before starting the work sets. This can include light cardio with stretching and a set or two of each exercise with only light weights or body weight.
You will do the same workouts for all six weeks. Consistent programming allows you to monitor your progress more easily. You can track your workouts and make notes as you improve. This can transfer to better results by the end.
If you see an exercise that calls for one side to be worked, then the rep ranges are for each side. For example, you would do three sets of 8-12 reps for each leg on Bulgarian Split Squats (six individual sets total).
Rest for 60-90 seconds between work sets.
If you prefer to do cardio, then go with a stepmill or treadmill with an incline position to burn calories and target the glutes even more. You can also do a machine like a SkiErg or battle ropes to burn calories while working the shoulders.
Related: The Best 15-Minute Warm-Ups
Build Without the Bulk: 6 Week Muscle Building Workout for Women
Days 1, 3, 5: Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Sumo Deadlift | 3 | 12, 10, 8 |
| Bulgarian Split Squats | 3 | 12, 10, 8 (each leg) |
| Barbell Hip Thrust | 3 | 12, 10, 8 |
| Glute Cable Kickback | 3 | 12, 10, 8 (each leg) |
| Leg Press | 3 | 12, 10, 8 |
| Seated Leg Curl | 3 | 12, 10, 8 |
| A1. Hip Abduction Machine | 3 | 12, 10, 8 |
| A2. Hip Adduction Machine | 3 | 12, 10, 8 |
| Seated Calf Raise | 3 | 12, 10, 8 |
Days 2, 4: Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| Seated Dumbbell Press | 3 | 15, 12, 10 |
| Seated Lateral Raise | 3 | 15, 12, 10 |
| Reverse Pec-Deck | 3 | 15, 12, 10 |
| Seated Row | 3 | 15, 12, 10 |
| Lat Pull Down | 3 | 15, 12, 10 |
| Incline Dumbbell Bench Press | 3 | 15, 12, 10 |
| Cable Crossover | 3 | 15, 12, 10 |
| Preacher Curl | 2 | 15 |
| Triceps Push Down | 2 | 15 |
Day 6: Full Body
| Exercise | Sets | Reps |
|---|---|---|
| Sumo Squat | 2 | 12, 10 |
| Romanian Deadlift | 2 | 12, 10 |
| Walking Lunge | 2 | 12, 10 (each leg) |
| Lying Leg Raise | 2 | 12, 10 |
| Weighted Crunch | 2 | 12, 10 |
| Dumbbell Pullover | 2 | 12, 10 |
| Upright Row | 2 | 12, 10 |
| Dumbbell Bench Press | 2 | 12, 10 |
| Cable Curl | 2 | 15 |
| Overhead Triceps Extension | 2 | 15 |
Day 7: Mobility/Recovery
| Exercise | Sets | Reps |
|---|---|---|
| World's Greatest Stretch | 2 | 30 sec |
| Squat to Stand | 2 | 30 sec |
| Hip Circles | 2 | 15 (each side) |
| Leg Swings | 2 | 15 (each leg) |
| Prone Quad Stretch | 2 | 30 sec (each leg) |
| Superman | 2 | 30 sec |
| 90/90 Hip Crossover | 2 | 5-10 (each side) |
| Arm Circles (Clockwise) | 2 | 30 sec |
| Arm Circles (Counter Clockwise) | 2 | 30 sec |
| Push Up | 2 | 10-12 |
| Dead Bug | 2 | 30 sec |
| Plank | 2 | 60-90 sec |
| Side Plank | 2 | 60-90 sec (each side) |
FAQ
Can I substitute an exercise for another?
If you can’t do an exercise for a medical reason or train at home with limited equipment, check out our Exercises section, where you can find many exercises that could serve as replacements.
For additional guides on possible alternatives, refer to the articles below:
- Upper Body Alternatives to Your Favorite Gym Machines
- Lower Body Alternatives to Your Favorite Gym Machines
Can I cut out sets because I don’t have enough time?
If you need to cut a set out of an exercise or two because of time constraints, you can do so but don’t skip any exercises. Make sure you perform them all on the schedule for that day because they each have a purpose for you.
Can I use this to lose body fat?
The key to body fat loss is calories out > calories in. To achieve true fat loss, you need to be in a calorie deficit. That said, this workout can be a tool to support your fat loss journey, but the main contributing factor will be nutrition.
Related: How To Build A Fat Loss Meal Plan: A Step-by-Step Guide
Can beginners do this program?
This plan is not recommended for beginners. We suggest finding a program with less intensity, and then completing that before taking on a program like this.
Here are a few beginner-friendly programs to consider:
- Muscle & Strength’s 12 Week Women’s Workout Program
- The Best Full Body Workout Routine for Women
- 8 Week Beginner Fat Loss Workout for Women
- 10 Week Upper/Lower Workout Program for Women
Can I use this plan for longer than six weeks?
You sure can. Take it on as long as you are still seeing results. Please know that when you are ready to make a change based on your new goals, we have many options for you to switch to here at M&S.
Should I do cardio on this program?
Cardio can be beneficial, even for building muscle. Two or three sessions of 20 minutes a week would be beneficial, but I suggest doing it after training or at a different time of the day. Zone 2 cardio would be a solid choice so you aren’t pushing yourself any harder than you already will be on this plan.
42 Comments
I love your withouts deigned for women, especially intermediate and advanced. I’ve been following MS for a year now snd am starting my 5 program, I just finished a 2 week de-load. I’m almost 61 and feel amazing! It’s taking awhile for my glutes to get stronger but I’m getting there!
This was so great to read, Beth! So glad you like the workouts, and I'm in awe of how you are training hard in your 60's. Thank you so much for reading M&S!
I finished the 8 week advanced muscle building for women. I ran it 10 weeks. I need an advanced routine. This is listed as beginners. Have a suggestion?
We have several options here, Christina. Check out the link below.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Does it matter if you do each day as a circuit (as in each exercise once x however many sets) or is it better to do each exercise 2 or 3 times before moving on to the next one?
Hi AW, they were designed to be done one at a time. I didn't want to create a circuit because many gyms aren't laid out to support circuits. That said, if you can do it as a circuit, then go for it. It will be tough, though.
Hi Roger, a Google search brought me to your page and I'm pleasantly surprised. This program looks great. For the sake of time savings, could some of the exercises be done in a superset? Thanks and I'm looking forward to starting!
Hi KD, glad you're here! Thanks for reading M&S. Yes, for time sake, supersets can be done. Just keep in mind the pace and take longer rests if needed. Supersets can take a toll before you know it. If you go with this, I hope you will let us know how it helps you!
I am a mother and a working woman, and I cannot go to the gym six days a week. How can I modify this program to suit training four days a week? (Note that on the fifth day, I do core/ab workouts at home.)
Can i do
Lower
Upper
Rest
Lower
Full body?
Hi Mila, that would be a decent schedule to go with. You could then do upper body twice the next week to maintain balance if you liked. Don't feel obligated to follow that advice if either upper body is a strong point or you really need to work on lower body.
I completed this workout near the end of 2025 and followed it up with the M&S 2 week de-load. I'm on to a new M&S program this week and I have to say, this particular training program delivers as promised re: "Build without Bulk"! I am definitely, noticeably stronger now and this is shining through. The program was definitely a challenge - in all the good ways! Thank you for this M&S.
We love to read it, Susan. Congrats on the progress you made, and thank you so much for reading M&S! We are so glad you're here.
I will be starting to train for a half marathon in February. Would this program be a good idea before I start the cut/aggressive running schedule?
Also. I don’t see many back exercises with this plan. Is there any you recommend adding?
Hi Haley, this would be a great choice to use before you ramp up the running schedule.
There are limited back exercises, but that is because you are training upper body twice a week (Days 2 and 4), plus you have pullovers on day 6. So, while there is less volume per workout, that is three times a week you would do some form of back training. You could add some form of row, like a T-Bar Row, to the full body day if you like.
Hi, what if i wanted the “bulk”? How would I change this workout?
Hi Lz, the nutrition is going to be more important than the training. So, make sure you are eating for it first.
As for the workouts, you can lower the reps, increase rest time between sets, and I would also suggest skipping Day 6 so you have more time for recovery. I hope this helps!
Does lower body says have glute supersets?
Hello there. The A1 and A2 are in fact, a superset. Most gyms have these two exercises within the same machine, or as two machines that are close together. The superset here can both help target the glutes in a more intense manner and save time in the gym. If you would like to separate them into individual exercises, you can certainly do that as well.
Hi Roger!!
I'm almost done with this program. What program can you recommend after this? Thanks.
Hi Sonia, I hope this one has served you well. You can find a new program based on your goals at the link below.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hey,
Thanks for this detailed workout plan. I loved it. How can I do these exercises at home if I have got 2 sets of dumbbells, one set of 2.5kg and one set of 5kg DB?
Hi Amna, you would need to go to our Exercises section and find dumbbell exercises you can do to replace the machine options listed. If weight feels too light, then slow the reps down to make it more challenging until you can buy heavier weights.
Howdy Roger, I'm glad I found your program, it looks doable. However,I don't know where to start? I'm 63 years old, I'm 50 to 60 lbs. overweight for my height, mostly around my waist and stomach. I was a ballet dancer most of my life, but now I'm overweight and older. I joined the local gym back in Feb, of this year. But I feel lost, I don't know which machines to use first. My nutrition is on point,I like intermittent fasting on the rest days, is this a good idea? I do have groin pains and my right knee is a bit weak, but I can still do all the exercises except lunges, at least not yet, maybe when I get stronger.
Could you please be so kind and point me in the right direction as to what program(s) to start with first? I'm eager to start, my daughter is getting married in Nov. of this year and I would like to be able to wear a nice dress.
Thank you!
Hi Dee, pleasure to e-meet you!
When I worked with clients, I made it a point to keep it as simple as possible starting out with the goal of simply getting consistent with training. That is why a plan like this would be such an asset. You don't have to stress or worry, just follow the plan. If your nutrition is good, that is a great start, and I am not against IF on rest days.
For the exercises you can't do, just skip them. You can work on them as you get stronger. For now, simply take this workout with you to the gym and do them one at a time. As you continue to train and eat healthy, you should start seeing results within a couple of weeks.
Also, if you have questions along the way, check back in here. This is literally part of my job, so you will not be a burden here. Thanks for reading M&S!
Hi!
If I want more of a toned look vs bulking, can I complete this program? I love the plan. It is doable & seems like I’ll enjoy it. However, I want to make sure I will get a more toned and sculpted look. Should I do 15 reps with the same amount of weight each rep?
Jewelz
Hi Jewelz, thanks for reading M&S.
You should see the results you are looking for on this. Your goal is one of the reasons this program was created. Don't be afraid to push yourself. As long as you are not eating a crazy amount of calories, you should not get bulky.
Can we change the order of the exercises. For example in the Upper Body Workout, can I perform all the exercises where I can use the bench first then move on to machines/cable?
Seated DB press, seated lateral raise, incline DB bench press then proceed to Reverse pec-deck, lat pull down, etc.?
Hi Marj, as long as the first exercise remains first in the routine, you can do the rest in the order that is best suited for the gym you are in.
Let us know how it works, and thanks for reading M&S!
Hello Roger,
I have just finished this 12 week program and really like it.
https://www.muscleandstrength.com/sites/default/files/workouts/sculpteds...
Should I continue training with this 6 week program? “Build Without the Bulk: 6 Week Muscle Building Workout for Women“
If so, What do you recommend me to do before starting a new 6 week training? Any break time before starting new program? Can I do 3 days On - 1 day off - 4 days on (but still keep 6-7 days training)? Thank you for the advise.
Hi LoAnn, I hope you found our programs to help and appreciate you being here!
I think this one is a good followup. If you feel ready, go for it. If not, take a week to deload before going all in on this one. I think 3 on and 1 off would be best.
Hope this helps!
How should I know how much weight to be lifting for the sets?
Hi Allison, the exercises with changing reps (ex, 12, 10, 8) you can increase weight as reps decrease. The set of 8 can be taken to failure. Weights with no rep change can be the same for all sets.
What if we do want the bulk?
Then eat more.
Hi Roger,
This is such a great workout routine. Thank you so much for sharing it! I will definitely incorporate it into my training. I've been looking for something like this for a long time. A huge thank you!
Anastasia
I am so happy you like it, Anastasia! Please keep me posted on how you do, and come on back if you have questions along the way.
Thanks for reading M&S!
Hi Roger,
I’m on day 46 of my 75 Hard and needed a change for my workouts, this has been amazing and I really feel the burn haha! Thanks for this routine.
Hi Ruthie, 75 Hard is intense, and congrats for making it this far. Rooting for you to finish, and I'm honored to be a small part of that journey. Keep me posted!
Hi Roger
I was searching for workout schedules and came across this website with amazing training plans. I downloaded it and wanted to thank you in advance. Thank you very much!
Hi there! That means the world to us, and everyone at M&S hopes you see great results with whichever workouts you choose. Come on back if you have questions or want to share your success with us.
All your exercises are performed at the gym using all the equipment, but I have a small home gym. Could you create alternative exercises that can be done at home using just dumbbells and a kettlebell, but still provide the same effects?
Anna
Hi, Anna. I would suggest going to our Exercises section and find movements for each muscle group that you can do based on the equipment you have. We do also have several workouts here on M&S that focus on just dumbbells, and you could add your kettlebell in with those as well.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...