MUSQLE MASS BUILDER WORKOUT (female, endomorph, intermediate)

The recommended Musqle.com bodybuilding endomorph training plan for intermediate female trainee - bulking up phase

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  1. Abs, Back, Triceps

    1. 1. Abdominals

      Decline Oblique Crunch

        • 4 sets x 20 reps (each side)

      Sit-Up

        • 4 sets x 1 rep (as many reps as possible)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 20 reps (each side)

    3. 3. Laterals

      Underhand Cable Pulldown

        • 1 warmup set x 20 reps (light weight)
        • 5 sets x 12 reps

    4. 4. Middle Back

      Bent Over Barbell Row

        • 5 sets x 12 reps

    5. 5. Lower Back

      Barbell Deadlift

        • 4 sets x 20 reps

    6. 6. Triceps

      Bench Dips

        • 1 warmup set x 20 reps (light weight)
        • 5 sets x 12 reps

      Close-Grip Barbell Bench Press

        • 5 sets x 12 reps

  2. Rest Day

  3. Shoulders, Quadriceps, Hamstrings, Glutes, Calves

    1. 1. Shoulders (Deltoids)

      Seated Barbell Military Press

        • 1 warmup set x 20 reps (light weight)
        • 4 sets x 12 reps

      Standing Dumbbell Upright Row

        • 4 sets x 15 reps

      Reverse Machine Flyes

        • 4 sets x 15 reps

    2. 2. Quadriceps

      Dumbbell Squat

        • 1 warmup set x 30 reps (body weight only)
        • 1 set x 20 reps
        • 4 sets x 15 reps

      Barbell Lunge

        • 4 sets x 15 reps

    3. 3. Hamstrings

      Standing Leg Curl

        • 1 warmup set x 30 reps (light weight)
        • 4 sets x 15 reps

      Seated Leg Curl

        • 4 sets x 15 reps

    4. 4. Glutes

      Butt Lift (Bridge)

        • 4 sets x 1 rep (as many reps as possible)

      Barbell Glute Bridge

        • 3 sets x 25 reps

    5. 5. Calves

      Standing Barbell Calf Raises

        • 1 warmup set x 30 reps (body weight only)
        • 4 sets x 15 reps

      Donkey Calf Raises

        • 4 sets x 15 reps

  4. Rest Day

  5. Abs, Chest, Biceps

    1. 1. Abdominals

      Decline Oblique Crunch

        • 4 sets x 20 reps (each side)

      Sit-Up

        • 4 sets x 1 rep (as many reps as possible)

    2. 2. Oblique Abdominal Muscles

      Side Extensions

        • 4 sets x 20 reps (each side)

    3. 3. Chest (Pectoralis)

      Incline Dumbbell Press

        • 1 warmup set x 20 reps (light weight)
        • 5 sets x 12 reps

      Dips - Chest Version

        • 4 sets x 15 reps

      Bent-Arm Dumbbell Pullover

        • 3 sets x 15 reps

    4. 4. Biceps

      EZ-Bar Curl

        • 1 warmup set x 20 reps (light weight)
        • 5 sets x 12 reps

      Incline Hammer Curls

        • 4 sets x 15 reps

  6. Rest Day

  7. Rest Day