Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration12 weeks
- Days Per Week5
- Time Per Workout30-90 minutes
- Equipment RequiredBarbell, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
This program can be used as a competition prep program, or for anyone looking to get in shape. I started this when I was 12 weeks out from NPC nationals.
I am running the same program exactly as is until I am 6 weeks out, then at 6 weeks I will change about 50 percent of the rep ranges over to 4 sets of 12.
On the fifth training day, I use it as an auto regulation day. I go into the gym and just train whatever I feel like, no set reps/sets. Some weeks I may start with squats or deadlifts for my compound movement, or I will start with clean and overhead press, and go from there. I even like experimenting with different machines or movements. I train about 45 minutes- 1 hour on this day.
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Day 1: Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| 1. Arnold Press | 5 | 8 |
| 2. Smith Machine Shoulder Press | 5 | 8 |
| 3. Strict Overhead Press | 5 | 8, 5, 3, 5, Failure |
| 4. Single Arm Lateral Machine Raise | 5 | 8 |
| 5. Partial Lateral Raise | 3 | Failure |
On the first exercise, Arnold press, I use a standard 40 second rest time between sets.
On the Smith machine loading shoulder press, your rest time is the time it takes to load another 10 on each side. This is more like a giant set of 40 on shoulder press, yet you have about a 10-15 second rest between each set.
On the strict barbell press, I load the bar at 55 percent of my one rep max, and perform 8 reps. On the second set I add a 10 to each side and perform 5 reps. On the third set, I add 5 lbs to each side and perform 3 reps. The fourth set I reduce the weight by 10 pounds total and perform 5 reps. On the fifth set I strip the bar down to my 55 percent of my one rep max (this exercise starting weight) and go until failure.
The rest time between each set is about 1-2 minutes. Between the 3rd, 4th, and 5th set I might even take 3 minutes between sets.
On the single arm lateral machine raise this is a continuous alternating lateral raise until you complete a total of 80 reps (40 on each side).
Day 2: Back
| Exercise | Sets | Reps |
|---|---|---|
| 1. Lat Pull Down | 5 | 8 |
| 2. Hammer Strength High Row Machine | 5 | 8 |
| 3. Underhand Barbell Row | 5 | 8 |
| 4. Rear Delt Fly Machine | 5 | 8 |
| 5. Lying Dumbbell Pullover | 2 | 50 |
Standard 40-60 seconds rest between all sets.
Day 3: Legs
| Exercise | Sets | Reps |
|---|---|---|
| 1. Box Squats | 3 | 12 |
| 2. Deadlifts | 3 | 12 |
| 3. Reverse Hack Squat | 3 | 12 |
| 4a. Goblet Squat | 5 | 8 |
| 4b. Squat Jumps | 5 | 8 |
| 5. Glute Bridges | 2 | Failure |
Focus on clenching your glutes at the top of each movement, other than the squat jumps of course. I suggest a 2-3 minute rest between sets on squats and deadlifts.
Day 4: Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1. EZ Bar Curls | 5 | 8 |
| 2. Alternating Dumbbell Curls | 5 | 8 |
| 3. Straight Bar Tricep Pressdown | 5 | 8 |
| 4. Tricep Cable Overhead Extension | 5 | 8 |
| 5a. Rope Tricep Pressdown | 3 | 8 |
| 5b. 5 Second Isometric Bicep Contractions | 3 | 8 |
I suggest a 40 second rest between sets except on last exercise which is meant to completely exhaust the muscle, no rest. For bicep contractions, I typically use a resistance band and hold the biceps in a completely contracted position for 5 seconds.
Day 5: Autoregulation
As mentioned, on day 5 I just go to the gym and freestyle. This is a good opportunity to add in some chest exercises based on your individual needs/goals, or you can focus on other lagging muscle groups. Just be sure to get in there and put in the work!
If you have any questions about this day or the rest of the workout, please ask!
70 Comments
To confirm, for day one exercise three we are to do 5 sets and for each one last step is to failure?
Correct, Crystal. If you run this program, please let us know how it serves you. Thank you for reading M&S!
Thanks. I’ll circle back in 12 weeks lol
Is there an alternative exercise/recommended sets I can replace this with? My left shoulder just can’t do it.
Hi, Crystal. Are you dealing with an injury or preexisting issue with that shoulder? Also, what specifically are you having trouble with, a particular exercise or the entire program? That would help me make a better recommendation.
No existing issues I think it’s just a lot on my shoulders. It’s just that one exercise. The rest of the program I’m doing fine with.
Understood, in that case, I would suggest skipping it completely. I'd rather you train less and keep the shoulders as healthy as possible.
Thank you.
Hi! This plan looks awesome!
I’m 5’8” female, and 126lbs with slight muscle that I’m hoping to grow larger.
Would cardio “eat” my muscle away? I’m wondering if I did HIIT, if it would build muscle or take away what lil ones I have.
I am going to try the above plan and am asking if I should add HIIT (or would it eat muscle since I’m not carrying extra weight)?
Hi Jax, doing HIIT or not is up to you, but you don't need to be concerned with it eating muscle away. If your nutrition is as it should be, you will maintain or build upon your muscle.
Keep us posted on your progress. Thanks for reading M&S!
This program looks great! Will I see faster results if I train each upper body group twice a week instead of just once a week? Thank you!
Hi Jenifer, that is hard to say. If you were a complete beginner, then possibly, but we recommend following the plan as written.
Thanks for reading M&S!
Hey! This program looks awesome! Do you do cardio at all? Fasted, HIIT, LISS? Thanks :)
Hi Cass, you can and it's up to you what you prefer. I would suggest alternating HIIT and LISS to keep it interesting.
Awesome thanks!!! This is perfect for after my classes! :)
If my Gym doesn't have a Hammer Strength High Row Machine, What alternative Exercise can I do to work the same Muscle Group?
Any rowing machine would work as a substitution. You could also go with a T-Bar Row or dumbbell row.
Hope this helps!
How many month s I need to repeat this ...or follow same for ever
Hello Sweta, after 12 weeks, you can change to a new program.
I want to do your fat loss stuff but I don’t like downloading things to my computer or phone. Can you send the info in a way it does not need to be downloaded?
You can screenshot it on your phone if you like. What we have here is the best we can do.
Do you just repeat the same routine every week I only see five days of exercisess
Correct! Same workouts every week.
Hi. I am looking to lose some fat and gain muscle at the same time. Should I be adding some HIIT/cardio? Where would this fit in? I also do you yoga for the mental benefits and flexibility. How can I keep that in the routine without overdoing it all.
I would focus on losing the fat first and revealing the muscle you have already, Sarah. Most people have more muscle than they realize, but they just can't see it yet. HIIT is a good idea, and I would suggest it for after weight training workouts. As for the yoga, do it whenever you like. That flexibility will matter as you get older and the mental benefits speak for themselves.
Thanks for reading M&S!
Hi, I am considering this program but my main goal is to build some muscle definition and a little bulk especially in my upper body ... is this the best one to use? Thank you for all the free programs you provide.
Hi, Molly. As long as your nutrition supports muscle building, then you can use this program. If you run it, let us know how it goes. Thanks for reading M&S!
I’m considering this for my next programme but have read across some articles and workouts that state for optimum results you need to train each muscle group twice in a week. Is there truth to that or should I try and repeat select days instead of resting for 2? How have people found this programme and results?
Hey Sam, I suggest running this one as is for at least a few weeks. Some athletes may benefit from training twice a week, but many people can see results from one, especially people that are new to training.
Are the exercises to be done as complete all 5 sets and move on or do 1, 2 , and 3 and start back at the top?? Thank you!!!
Perform all five sets, then move on to the next exercise.
Just starting this program and have a question. Shoulder day sounds like you complete all sets per exercise before moving to the next. For the other days, are they mean to be done almost like a circuit but with rest (apart from where there are super sets, then no rest)? Or are those days also meant to be completed by doing all sets per exercise before moving to next exercise? Thank you!
Actually, the other exercises on the other days are to be performed as standard sets as well. If you take it on, we wish you best of luck, Tanya. Let us know how you do.
Sorry. I just reread and understand the “alternate” under “rest.”
“I am running the same program exactly as is until I am 6 weeks out, then at 6 weeks I will change about 50 percent of the rep ranges over to 4 sets of 12.”
Can you tell me what exercises are those specifically?
It doesn’t seem like it but does the “a” and “b” specify a superset?
Under “rest” what does “alternate” mean?
Sorry for all the questions. I just want to make sure I am doing everything right.
Hope to hear from you soon.
Hello, Steffanie. Thanks for reading M&S!
You get to pick the exercises you want to change the sets to. The goal is for you to determine which movements are best for you.
A & B does specify a superset. You're correct.
I saw your other comment about rest and alternate.
Hope this helps!
Thank you for the workout. What meal plan should we follow?
Hi, Zoe. Sign up for the Fat Loss course that is suggested in the article to get more information about nutrition for a program like this.
Along with the workout plan, what diet plan should I follow? Do you have an article on diet to compliment this workout plan?
Hey Sarah,
Check out the following articles. :) Let us know if you have any more questions. Happy to help!
Expert Fat Loss Guide: Learn To Lose Fat With Diet & Training
https://www.muscleandstrength.com/expert-guides/fat-loss
Shredded! A Complete Guide To Getting to 10% Body Fat
https://www.muscleandstrength.com/articles/10-percent-bodyfat
Once you nail the nutrition piece, we have a few different diet guides you might want to check out:
https://www.muscleandstrength.com/diet-plans. This will help you determine the type of diet you will want to follow based on your lifestyle preferences.
Hi there posting here again, I need some advice! I'm not officially entered into any Bikini competition yet, but I am trying to reduce about 10 pounds on my own and start prepping before i hire a coach. My question is: I'm doing a split that goes such as: Shoulders, glutes, back/biceps, shoulders, glutes, and back - now every time i hit the gym i find myself doing a variation of different exercises for that group of muscles and it's never entirely consistent because there is so much variety i love to do for shoulders and glutes. I basically do a light weight high rep and then a heavy weight light rep variation through out the week but i freestyle on the exercises with keeping some basic/classic movements in there. As long as i'm targeting the intended muscle group is it ok that i'm doing variation every week or do i have to stick to the exact exercises to see best results?
What's your diet?
I just started this workout. It’s a 5 day schedule. Are the 6th and 7th day rest days or do you just start over at day 1? Thank you
Hey Ang - yes, day 6 and 7 are rest days.
Trying to find some base content here as something to start following before i pay a coach to start competing, but i see there is no chest movements here. Don't Bikini competitors need to work chest too? Any feedback helps. Thanks for sharing this.
Hey yasmine - while working chest is important for a balanced physique, it is not typically an area of focus for bikini. Day 5 of this program is left open for you to do what you want. You can add in chest exercises there.
What does failure mean? (I’m sorry if I sound real dumb)
Hey Angela - failure means you physically can't complete another rep.
As many as you can do until you can no longer do anymore reps . Officially it gave you sets but until failure for reps .
When and how often should I be doing cardio? Thanks!