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Train Like A Man – Look Like A Goddess!

Train Like A Man – Look Like A Goddess!

Strength and beauty CAN exist in the same body with this manly workout made for women.
by Brandon Johnson, NSCA-CPT Aug 24, 2011

Occasionally you run across that ONE gal - the girl that has the perfect blend of tone, muscle and curves. She's as strong as she is beautiful, and men and women alike fall victim to head turns and double takes.

Some might say she's put together and others might say her body is dangerously good looking, but regardless of your terminology, we all want to know one thing: How does she do it? Perhaps she hits the elliptical like a mad woman. Maybe she does Pilates and yoga all week, or worse, she's just genetically gifted.

I'm going to let you in on a little secret - she lifts weights (even heavy ones).

Hide your lunch money guys, 'cause this girl is tough enough to take it from you.
Hide your lunch money guys, 'cause this girl is
tough enough to take it from you.

That's right! She pumps the iron and gets down, dirty and sweaty just like the guys. Her gym bag has chalk, lifting straps and gloves in it. That woman isn't afraid of weight training! She shouldn't be and neither should you, because women don't bulk up like men do.

In order for muscle to have shape and size, the muscles fibers have to be formed through resistance training that allows the muscle cells, or myofibrils, to grow. This increase in size is called hypertrophy, and it's the key to tone and shape.

So if you want to look like a goddess, it's time to kick the guys off the squat rack, grab some free weights and lift heavy. Here is a 4-week program complete with weight lifting, cardio and a meal plan designed to get you started on your journey to a divine body in no time!

Training Tips

  • Always lift with proper form and control.
  • Mentally focus on contracting the muscles you are using in an exercise for the entire range of motion.
  • Don't be afraid to lift heavy.
  • You should be failing (unable to complete another rep) by the end of your rep range.
  • Keep rest breaks between sets under 60 seconds.
  • Plan your meals.

Your Schedule

You will be lifting weights 4 times per week with 2 lower-body workouts and 2 upper-body workouts. There's also a 5th day where you will be doing a plyometric style workout. Your first two weeks of workouts will be circuit training, but the next two weeks will be a split lifting routine.

Oh and get ready to record your stats, missy.
Oh and get ready to record your stats, missy.

Include abdominal and core training 3 times per week on none consecutive days. Plus, you have cardio to do every single day, so get ready!

Weekly Lifting Schedule:

  • Day 1: Lift/Cardio
  • Day 2: Lift/Cardio
  • Day 3: Cardio only
  • Day 4: Lift/cardio
  • Day 5: Plyo/Cardio
  • Day 6: Lift/Cardio
  • Day 7: Cardio only

Cardio

On this training program, you will be doing cardio twice a day. Typically, you will do 30 minutes in the morning and then 30 minutes after your lifting workouts.

3 times a week you will do the following treadmill incline workout for one of your 30-minute cardio sessions.

Incline Treadmill Workout: 3 Rounds


2 times a week you will do the following 20-minute HIIT (high intensity interval training) circuit followed by 10 minutes of moderate intensity cardio.

HIIT Workout: 2 rounds

Weight Training: Weeks 1-2


Upper Body Workout 1:


Complete 3-4 rounds of the following circuit, with 1 minute of rest between rounds.

Lower Body Workout 1:


Complete 3-4 rounds of each superset, with 1 minute of rest between rounds.

Triset:

Superset:

Superset:

Superset:

Upper Body Circuit 2:


Complete 3-4 rounds of the following circuit, with 1 minute of rest between rounds.

Plyometrics And Cardio


Complete 3-4 rounds of the following circuit, with 1 minute of rest between rounds.

Lower Body Workout 2:


Complete 3-4 rounds of each superset, with 1 minute of rest between rounds.

Superset:

Triset:

Superset:

Weight Training: Weeks 3-4


Workout 1: Shoulders/Triceps


Complete 3-4 rounds of each circuit or superset, with 1 minute of rest between rounds. Remember to make the weight heavier for the 10 and 8-rep sets for each exercise.

Superset:

Workout 2: Glutes/Hamstrings


Complete 3-4 rounds of each superset, with 1 minute of rest between rounds. Remember to make the weight heavier on the 12-rep sets for the necessary exercises.

Workout 3: Back/Biceps


Complete 3-4 rounds of each superset or individual exercise, with 1 minute of rest between rounds.

Triset:

  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    Round 1 - 12 reps, Round 2 - 10 reps
    Round 3 - 8 reps, Round 4 - 12 reps
  • Push Press Push Press

    Push Press

    Round 1 - 12 reps, Round 2 - 10 reps
    Round 3 - 8 reps, Round 4 - 12 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    Round 1 - 12 reps, Round 2 - 10 reps
    Round 3 - 8 reps, Round 4 - 12 reps

Triset:

Superset:

Workout 4: Plyometrics/Cardio


Complete 3-4 rounds of this circuit, with 1 minute of rest between rounds.

Workout 5: Quads/Calves


Complete 3-4 sets of the following circuits or super sets. Rest 1 min between circuits.

Superset:

Superset:

Superset:

Daily Meal Plan


Meal 1:

Note: Make sure to have a protein shake right after your workout!

Recommended Supplements


Alright ladies, it's time to show those guys just how tough and beautiful you can be!

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izarg

Rep Power: 10

  • rep this user
izarg

Great workout and manageable mean plan!

Article Rated:
10
Nov 30, 2011 9:16am | report
deeminus

Rep Power: 10

  • rep this user
deeminus

Wondering..did you do this plan? If so, on weeks 3-4 is workout 1 a circuit ? And is workout 2 supersets or straight sets. Thanks!

Mar 2, 2012 6:34am | report
deeminus

Rep Power: 10

  • rep this user
deeminus

I'm on day 4 of week 1. Can't wait to see the results. Great workoust so far.

Feb 21, 2012 1:28pm | report
Jmsamples

Rep Power: 10

  • rep this user
Jmsamples

Someone should create an app for this workout and other workouts too. one could just get it right from the phone while at the gym and record workout stats on the app too.

Apr 17, 2012 7:59pm | report
ElizR

Rep Power: 10

  • rep this user
ElizR

I am on week #1. Finished LIve Fit last week and thought I'd give this 4 week program a plan. My goal is to follow the diet much more strictly on this program, so I can lean out more! Are you guys counting your post work out protein shake as one of the protein shakes in the meals? It is not really clear on the meal plan, the way I am reading it (above supplments) I am thinking no,but am curious what others are doing. thanks!:) And good luck everyone!

Apr 25, 2012 9:49am | report
katipearl

Rep Power: 10

  • rep this user
katipearl

doing this program right now for a change of pace and let me tell you.......i am one sore kid!

Aug 22, 2012 2:37pm | report
lindseyloo

Rep Power: 10

  • rep this user
lindseyloo

I'm on week 2 day 3 of this workout, and let me just say my booty is sooooore !

Oct 10, 2012 5:01am | report
Showing 1 - 7 of 7 Comments

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