- Blueprints for Success
- Training for Figure and Fitness
- Training Programs for Mass and Power
- Training Programs for Maximum Muscular Development
- Intermediate Training Program #1 (Complete Development of All Muscle Groups)
- Intermediate Training Program #2 (Muscle Size Building)
- Intermediate Training Program #3 (Back to the Basics for Maximum Muscle Size)
- Intermediate Training Program #4 (Continuous Quality Improvement for the Natural Athlete)
- Contest Training Programs
- Specific Bodypart Training

Probably the biggest error we see is that women who are trying to buff their physique are concerned about overtraining. They are under the mistaken impression that since the other “serious” guys in the gym train each bodypart just once a week that they should also follow this method for best results. Not true! A woman who is trying to get the lean, muscular look of a fitness/figure competitor should train at least five times per week – even better is six time per week - each muscle group twice.
The other major area where you can go wrong is using the proper intensity. Finding the correct training intensity is relatively easy, to start use the heaviest workout poundages that allow you to complete the stated rep range in good form. If you are to do three sets of 10-15 reps, that means use a weight heavy enough that you can do no more than 15 reps on your first set and can do at least ten reps on the third set. Add weight whenever you can do the top number of reps in the range for all sets, in good form. It’s really that simple. You should rest sixty to ninety seconds between sets.
Here is an ideal workout to achieve a hard, lean physique.
MONDAY-THURSDAY
Exercise | Sets | Reps |
---|---|---|
Crunches | 3 | 20-30 |
Leg Raises | 3 | 20-30 |
Twisting Crunches on Cable Machine | 3 | 20-30 |
DB Row | 4 | 8-10 |
Pulldowns | 3 | 10-12 |
Pullover | 3 | 10-12 |
DB Shrug | 3 | 10-15 |
Hyperextension | 3 | 10-15 |
Incline DB Curl | 3 | 10-12 |
Concentration Curl | 3 | 10-12 |
Calf Raise | 4 | 10-15 |
Calf Press | 4 | 15-20 |
TUESDAY-FRIDAY
Exercise | Sets | Reps |
---|---|---|
Crunches | 3 | 20-30 |
Leg Raises | 3 | 20-30 |
Twisting Crunches on Cable Machine | 3 | 20-30 |
Incline DB Press | 4 | 8-10 |
Flat Flyes | 4 | 10-12 |
Pec Deck | 4 | 10-12 |
Shoulder Press | 4 | 8-10 |
Side Laterals | 3 | 10-12 |
DB Shoulder Press | 3 | 8-10 |
Triceps Extension | 4 | 10-12 |
Triceps Pushdown | 3 | 10-12 |
WEDNESDAY-SATURDAY
Exercise | Sets | Reps |
---|---|---|
Crunches | 3 | 20-30 |
Leg Raises | 3 | 20-30 |
Twisting Crunches on Cable Machine | 3 | 20-30 |
Squat | 4 | 10-15 |
Leg Press | 3 | 10-15 |
Leg Extension | 4 | 10-15 |
Leg Curl | 4 | 10-15 |
Seated Calf Raise | 4 | 10-15 |
Calf Raise | 4 | 15-20 |