A one-size-fits-all training program doesn't exist—and if it did, it wouldn't work. Forget that everyone has a different bodytype and needs to train accordingly; every woman has different goals, too.

What's yours? Is it to be more athletic so you can perform better and have the appealing physique of an athlete? Or to add a bit more muscle to a frail figure for better shape and greater size? Or maybe you want to drop bodyfat to fit into the pair of jeans or dress you used to wear when you were significantly leaner.



Whatever it is, we have the program for you—one each for getting more athletic, getting more muscular and getting leaner. The choice is yours.

Get Athletic Program By Jim Stoppani, PhD

Getting more athletic is all about developing pure power, as well as core stability, which will help you to better harness that power so that you're faster and more agile, regardless of the sport you're participating in. Shown here are a few of the exercises that work to effectively develop these qualities for almost any sport.

Developing power requires light weight (30%-50% of the weight you can normally do for one rep) done for low reps—three to eight, depending on the exercise. This targets the fast-twitch muscle fibers, the ones responsible for power, speed, strength and even muscle size.

To be athletic also requires conditioning (a.k.a. muscle endurance) so that you don't hit the proverbial wall when playing your sport. To do this means you'll also need to do high-rep sets.

The Get Athletic workout accomplishes this by way of both straight sets and supersets of up to 30 reps. For cardio, on training days, the workout incorporates Tabata intervals, a highly intense method of improving conditioning and ramping up fat burning.

Try this total-body Get Athletic workout three days a week for a few weeks to see how it works for you, or incorporate some of the exercises into your regular routine.

Get-Athletic Training Split

  • Monday: Workout + Tabata cardio
  • Tuesday: HIIT cardio
  • Wednesday: Workout + Tabata cardio
  • Thursday: HIIT cardio
  • Friday: Workout + Tabata
  • Saturday: HIIT cardio
  • Sunday: Rest 
Get Athletic Workout
1
Box Jump (Multiple Response)
From drop.
3 sets, 5-8 reps (Stand on the edge of a box or bench knee height or higher. Drop off the end of the box (or bench) to land in a squat position and immediately spring out of the squat to jump as high as you can. After landing on the floor, step back up onto the box and repeat.)
+ 9 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tabata Workout
Tabata How-To: A complete set of Tabata intervals consists of 20 seconds of intense exercise alternated with 10 seconds of rest. This cycle is repeated eight times, continuously, for a total of 4 minutes. Rest 1-2 minutes between each exercise.
1
Treadmill running
Sprints.
8 sets, 20 sec (10 sec rest)
+ 3 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Get Muscular Program By Jim Stoppani, PhD

Getting more muscular isn't easy—but if it's your goal, you'd be wise to follow the rules that science has found to be best for encouraging muscle growth. A few rules in particular include exercise selection, muscle group pairings and intensity techniques used.



For exercise selection, you want to include both multijoint and isolation movements. Multijoint exercises allow you to use more weight, which places more overload on the muscles and helps to increase muscle growth.

Isolation exercises can help place more focus on a particular muscle, which also enhances muscle growth. Generally speaking, you should include both types of exercises for each muscle group, doing multijoint exercises first in the workout when you're strongest.

How you pair muscle groups can also effect muscle growth. Research shows that the more muscle you train, the higher your growth hormone levels go. Hence, training just biceps and triceps alone is not a good way to boost GH. So you should always pair up smaller muscle groups with larger ones.

To grow muscle you also need to take most of your sets to muscle failure. You also should take at least one set per exercise beyond failure with techniques such as drop sets or rest-pause. These techniques have been found to better boost GH levels as compared to stopping at initial muscle failure.

Intensity Booster

Drop sets and the rest-pause technique are two intensity techniques that can help you push past failure.

For drop sets, complete a set for the required number of reps, then lower the weight by 20 percent; train to muscle failure, then lower the weight by another 20 percent. Train to muscle failure again to complete one drop set.

To perform the rest-pause technique, train until you can't complete another rep. Rack the weight, or place it on your chest or knees.



Rest for 20 seconds, then perform as many additional reps as you can before reaching muscle failure.

Get-Muscular Training Split

  • Monday: Legs, calves
  • Tuesday: Chest, triceps, abs
  • Wednesday: Rest
  • Thursday: Back, biceps
  • Friday: Shoulders, abs
  • Saturday: Rest
  • Sunday: Rest 

Get Muscular Workout

Monday: Legs, Calves
1
Barbell Squat
3 sets, 8-12 reps (Stand erect holding a bar across your upper traps with your feet about shoulder-width apart, knees slightly bent and your toes turned out slightly. Keeping your head neutral, abs tight and torso erect, bend at the knees and hips to slowly lower your body as if sitting down in a chair. When your legs reach 90-degree angles, forcefully drive up through your heels, extending your hips and knees, to the standing position.)
+ 7 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday: Chest, Triceps, Abs
1
Barbell Incline Bench Press Medium-Grip
3 sets, 8-12 reps
+ 6 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Thursday: Back, Biceps
1
One-Arm Dumbbell Row
3 sets, 8-12 reps (Use a weight that's about 50% of what you can do for one rep; perform the positive portion of the rep as fast and as explosive as possible.)
+ 7 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Friday: Shoulders, Abs
1
Seated dumbbell shoulder press
3 sets, 8-12 reps
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Abs Workout
Abs training (Tuesday and Friday) can be performed as a circuit, or with 30-60 seconds rest between exercises.
1
Hanging leg raise
3 sets, 15-25 reps
+ 3 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Get Lean Program By Nicole Wilkins

Achieving an ultra-lean figure—not just losing weight, but losing bodyfat, and lots of it—requires an aggressive training plan. It takes high-intensity workouts and big, bang-for-your-buck exercises that hit large muscle groups to burn tons of calories and stimulate the metabolism. Passive workouts where your mind wanders off to other matters while you go through the motions won't cut it. You need to get after it in the gym.

These workouts—one upper-body circuit rotating with one lower-body circuit, plus cardio—accomplish everything a fat-burning training plan needs to.

The exercises are primarily compound moves and the pace is nonstop, except between circuits when the body is dying for a break.

Getting lean is also about diversifying your training with both lifting and cardio, not choosing one or the other.

In this plan, you'll be doing HIIT twice a week to force your body to burn bodyfat while also incorporating steady-state cardio to maximize calorie burning. This, combined with the lifting circuits, will give you a harder, leaner physique in no time.

In the upper-body circuit, exercises alternate mostly between pushing and pulling moves to allow all muscles to recover as much as possible during the circuit.



Get-Lean Training Split

  • Monday: Upper-body circuit, HIIT cardio
  • Tuesday: Lower-body circuit, steady-state cardio
  • Wednesday: Rest
  • Thursday: Upper-body circuit, HIIT cardio
  • Friday: Lower-body circuit, steady-state cardio
  • Saturday/Sunday: HIIT cardio, steady-state cardio

Get Lean Workout

For each of the circuits below:

  • Complete 15-20 reps for all exercises.
  • Perform one set of each exercise consecutively without rest; that's one circuit.
  • Rest 1-2 minutes between circuits.
  • Complete 4 circuits total.
Monday/Thursday: Upper-body Circuit
1
Circuit
4 rounds
Arnold press
4 sets, 15-20 reps
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Tuesday/Friday: Lower-body Circuit
1
Circuit
4 rounds
Wall squat
With exercise ball and dumbbells.
4 sets, 15-20 reps
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Ab Circuit 1
1
Circuit
Exercise Ball Pull-In
4 sets, 15-20 reps
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Ab Circuit 2
1
Circuit
Reverse crunch
4 sets, 15-20 reps
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

About the Author

Muscle & Fitness

Muscle & Fitness

Muscle & Fitness magazine was founded by Joe Weider in 1935, and its content focuses on fitness and bodybuilding.

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