Workout Plan To Gain Weight For Females – Whether you want to build muscle, lose weight, or achieve both at the same time, you need an effective training program.
A well-designed routine allows you to train in an organized manner and helps you reach your fitness goal.
Workout Plan To Gain Weight For Females
However, people follow different training plans depending on their fitness level, goal and personal preference. That’s why I’ve created a 6-day gym workout routine (with PDFs) from muscle building to weight loss.
Free 30 Day Home Workout Plan (pdf + Videos)
You can download whatever you need depending on your purpose. You can make any changes to the program and adapt it to your liking.
These 6-day gym workout plans are primarily for intermediate and advanced lifters who want to build muscle, develop strength, improve cardiovascular health, and accelerate weight loss.
So whether you’re a man or a woman, you can download one of the routines based on your fitness goal.
If you’re a beginner, you can complete the 6 days spread over 2 weeks, or you can stick to this 1-hour weekly gym workout plan I’ve created specifically for beginners.
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The rest between each game should be 1 to 3 minutes. If you are doing HIIT exercises, the intervals should be around 20 to 60 seconds, depending on the type of exercise and your fitness level.
When your training goal is muscle hypertrophy, short intervals of 30-60 seconds can be most effective when combined with moderate intensity workouts.
You can start your first set with a normal weight and then increase the weight in the second and third sets.
When you do 4 sets, aim for 4 reps on the last set of the heaviest weight you can lift or push.
How To Exercise & Diet Correctly For Your Body Type
The main goal of the first three training plans is to gain strength and muscle, while the last one is to lose weight.
It’s best to do some cardio before lifting weights to increase blood flow and prepare your muscles. For example, you can run, do an aerobic workout or lift light weights for five minutes.
What you consume plays a huge role in building muscle or losing weight and this is a great topic to write about. I cannot elaborate on the training plan because it is the main topic of this article.
All I can say is that no matter what weight loss program you choose, you will need to be in a calorie deficit. And to build muscle, you’ll need to feed your muscles enough protein.
Ultimate Workout Routine For Men (tailored For Different Fitness Level)
If you want to know the relationship between muscle building, protein and supplements. You can consult several articles published on the website of the National Institute of Health.
On the first day, you will train the chest, shoulders and triceps; on the second day, you will work on the back, biceps and rear delts; and on the third day, you will strengthen your hamstrings, quads, glutes, calves and core.
For the first three days you will exercise with light weights to increase your lean mass. And you’ll lift heavier weights the last three days to maximize your strength.
When lifting light weights, the rest period will be shorter (1-2 minutes), and when lifting heavy weights, you can rest for 2-5 minutes, depending on the type of exercise you are doing.
Belly Fat Burner Workout For Women
For hypertrophy, lift around 40-60% of your 1RM and for strength, lift above 50-90% of your 1RM.
In the 6-day bro split workout routine, you’ll train each muscle group once a week. For example, chest on day 1, back on day 2, etc.
It is one of the most popular workout routines among the fitness community. I’ve seen a lot of guys doing split workouts in a lot of gyms.
The training is simple and easy to follow and takes less time to complete a session compared to PPL.
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Bro-split may or may not work well. The result depends entirely on how your body responds to a particular training program.
The bro split routine also helped me maintain and improve my strength. However, compared to PPL and full body workout routines, it is less effective.
Therefore, this routine is for those who want a simple training program, especially those who have less than an hour of training.
I also tried this split for three months and got decent results in terms of muscle endurance and muscle tone.
Day Beginner Workout Plan (w/ Youtube Videos)
Since you will be training your whole body six days a week, 30 to 45 minutes a day will be enough.
Exercise plays a key role in a healthy weight loss process. However, weight loss can only be achieved through a calorie deficit diet program.
Exercise doesn’t directly reduce your body fat percentage, but it helps burn more calories, maintain blood sugar levels, improve metabolism, strengthen bones, build lean mass, and improve cardiovascular fitness.
Cox CE. The role of physical activity in weight loss and weight maintenance. The spectrum of diabetes. 2017 Aug;30(3):157-160. doi: 10.2337/ds17-0013. PMID: 28848307; PMCID: PMC5556592.
The Best Workout Routine For Women Who Want To Gain Muscle
So if you want to lose weight safely and effectively, you can exercise at least one hour a day and consume fewer calories than your body needs.
A well-structured routine allows you to train in an organized way and helps you reach your fitness goal.
However, people follow different training plans depending on their fitness level, goal and personal preference. That’s why I’ve shared a 6-day gym workout routine in this article, from muscle building to weight loss.
You can download whatever you need depending on your purpose. You can make any changes to the program and adapt it according to your needs.
Week Workout Plan
If you eat what you need to build muscle and follow your routine consistently, you will surely gain strength and muscle in 3-4 months.
And if you want to lose weight, focus on your calorie deficit, eat low-calorie foods that keep you full longer, try intermittent fasting, use some weight loss supplements, and don’t miss your workouts.
The main purpose of this article was to share a variety of six-day workout routines. I could go into this article more, but I just focused on the training schedule.
I’ve also designed a detailed personalized 12-week training plan for serious fitness enthusiasts who want to break through plateaus to build muscle and build strength.
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I am a certified personal trainer, fitness blogger and nature lover. I am always learning more about exercise science and human anatomy so that I can provide the best information possible. I share scientific, practical, and logical information that will help you achieve your desired fitness goal.
Health Disclaimer: Our content is for informational purposes only and should not replace medical or personal health advice. You should consult a physician or fitness expert before beginning any nutrition, diet, exercise or fitness program. This FREE 30-day home workout plan for women will make you fitter and stronger! From full body HIIT workouts to leg days, arm days and rest and recovery days. Download a free full body workout plan on YouTube with daily guided videos. All you need is a set of dumbbells and 30 minutes a day.
Building muscle doesn’t require a gym membership. Get motivated to work out at home with this FREE 30 day workout challenge!
Each week I’ll guide you through six full-length, real-time workout videos—from lower glute workouts to arm-toning dumbbell, bodyweight, bodyweight, and full-body HIIT workouts.
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This 4-week home workout plan is a great way to get back in shape without the gym. Thirty of the best home workouts to sculpt lean muscle from home! Here we go!
A set of dumbbells. Most daily workouts require a set of dumbbells. Each weight training session will have a recommended dumbbell weight, usually between 8 and 20 pounds. Remember that muscle growth happens with heavy weights.
Mini loop resistance band. You can add a resistance band to your leg exercises to increase the intensity. These are the small loop resistance bands I have (DISCOUNT CODE: NML).
The foam roller is a great way to release muscles after a workout or to use on active recovery days.
Week Workout Plan For Weight Loss
It is between 20-35 minutes per day, 5-6 days a week. You can always take more days off if you need it!
If you are a runner and want to incorporate running into this total body workout plan, I recommend doing three of the strength workouts each week. Choose three full body workouts OR choose:
You want to make sure you’re strength training your major muscle groups three times a week. Add a run on other days or add a course to complete the days if the weather allows. You can also follow our 2-week Strength Training + Running Plan.
Intermediate to advanced, with modifications for all fitness levels. If you’re new to fitness, try one of our 30-day workout plans for beginners.
Fat Loss Gym Workout Plan For Women
If you need to adjust this pregnancy / postpartum plan, changes will be noted next to the daily workouts to make this fitness plan accessible to all fitness levels. If I don’t recommend a pregnancy workout, I’ve linked an alternative pregnancy workout.
Want to learn more about how to adapt this plan for running, cycling, pregnancy or postpartum? Check out our FAQ page.
Note: Before starting a new exercise program, you should consult your doctor or midwife. The information provided with this training challenge is for general information only
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