Advanced Ladies Training Plan

Female Training Plan

Here's a Sharpbodies sample split routine training program for a female bodybuilder:

Day 1: Upper Body

- Warm-up: 5-10 minutes of cardio (e.g. treadmill, elliptical, or stationary bike)

- Dumbbell bench press: 3 sets of 8-12 reps

- Seated cable rows: 3 sets of 8-12 reps

- Dumbbell shoulder press: 3 sets of 8-12 reps

- Lat pulldowns: 3 sets of 8-12 reps

- Bicep curls: 3 sets of 8-12 reps

- Tricep pushdowns: 3 sets of 8-12 reps

- Cool-down: Stretching for 5-10 minutes

Day 2: Lower Body

- Warm-up: 5-10 minutes of cardio

- Barbell squats: 3 sets of 8-12 reps

- Leg press: 3 sets of 8-12 reps

- Romanian deadlifts: 3 sets of 8-12 reps

- Leg curls: 3 sets of 8-12 reps

- Standing calf raises: 3 sets of 15-20 reps

- Cool-down: Stretching for 5-10 minutes

Day 3: Rest or Active Recovery (e.g. yoga, Pilates, or light cardio)

Day 4: Upper Body

- Warm-up: 5-10 minutes of cardio

- Incline dumbbell bench press: 3 sets of 8-12 reps

- One-arm dumbbell rows: 3 sets of 8-12 reps

- Lateral raises: 3 sets of 8-12 reps

- Pull-ups or assisted pull-ups: 3 sets of 8-12 reps

- Hammer curls: 3 sets of 8-12 reps

- Overhead tricep extensions: 3 sets of 8-12 reps

- Cool-down: Stretching for 5-10 minutes

Day 5: Lower Body

- Warm-up: 5-10 minutes of cardio

- Deadlifts: 3 sets of 8-12 reps

- Bulgarian split squats: 3 sets of 8-12 reps per leg

- Leg extensions: 3 sets of 8-12 reps

- Seated calf raises: 3 sets of 15-20 reps

- Cool-down: Stretching for 5-10 minutes

Day 6: Rest or Active Recovery

Day 7: Full Body

- Warm-up: 5-10 minutes of cardio

- Barbell bench press: 3 sets of 8-12 reps

- Bent-over rows: 3 sets of 8-12 reps

- Squats: 3 sets of 8-12 reps

- Romanian deadlifts: 3 sets of 8-12 reps

- Bicep curls: 3 sets of 8-12 reps

- Tricep pushdowns: 3 sets of 8-12 reps

- Cool-down: Stretching for 5-10 minutes

It's important to gradually increase weight and intensity as you progress through the program. Remember to also prioritize rest and recovery, as well as proper nutrition, to support muscle growth and overall health. Additionally, it's recommended to consult with a certified personal trainer to create a personalized training program that meets your individual needs and goals.