Build Without the Bulk: 6 Week Muscle Building Workout for Women

Build bigger glutes and sculpted shoulders without bulking up. This comprehensive plan also includes a full mobility day to help improve recovery and prevent injury.

Workout Summary

Main Goal

Build Muscle
Workout Type

Split
Training Level

Beginner
Program Duration6 weeks
Days Per Week

7
Time Per Workout90 minutes
Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target GenderFemale
Recommended Supps
Whey Protein
Creatine
Multivitamin
Workout PDFDownload 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.

Lean woman doing leg presses in the gym

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.

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)

Fit female doing barbell hip thrust in the gym

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:

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.

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:

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.