Beverly International’s Blueprints for Success Intermediate Gain Muscle and Lose Fat Nutrition and Training Plan for Females

Female Nutrition Plan #1

GOAL: Increase and harden lean muscle, minimize fat, increase energy levels, and improve overall health. Your goal is controlled fat loss while increasing lean muscle.

SUPPLEMENTS: The following supplement schedule is the perfect plan to get your personal fat loss and lean muscle gain program off to a fabulous start.

Supplement Schedule

FitTabs Take 2 FitTabs multi vitamins with breakfast and 2 more with dinner

Lean Out take 2 caps with each meal and shake

Muscularity take 2 capsules with each meal

Glutamine Select mix 1-2 scoops in 8-16 oz water. Sip before or throughout training sessions

Eat 4-5 meals per day spaced 3-4 hours apart. Eat your last meal at least 1-2 hours before going to bed. Your goal will be to have 3 food meals and 1 or 2 protein shakes each day.

Basic Structure:
1 small serving protein
1 serving vegetables (optional)
1 serving complex or fibrous carbohydrate

Sample Meal: Omelet (3 egg whites + 1 whole egg + omelet vegetables), 1/2 cup oatmeal (add cinnamon or strawberries if you like)

Mid-Morning Snack
Protein Drink:
1-2 scoops UMP in water (for flavor and variety you can add 1tbsp almond butter or a couple of frozen strawberries or blueberries)

Basic Structure:
1 medium serving protein
2-3 servings vegetables

Sample Meal: 5oz lean meat (chicken or other lean protein source), 2 cups broccoli or 2 cups green beans; small salad

Mid Afternoon Snack
Protein Drink: Same as mid-morning snack (or you may use Muscle Provider in place of UMP)

Basic Structure:
1 large serving protein
2-3 servings vegetables
1 serving fat (dressing)

Sample Meal: 6oz salmon or very lean meat (chicken breast, fish, turkey breast, lean beef - sirloin, filet, etc.), 1-2 cups low carb vegetables, salad with 1 tbsp vinegar and oil dressing

Weekly Cheat Meal
Choose one meal each week to eat whatever you want


Figure Training Program #1

PRIMARY GOAL: Develop your physique to where you could consider entering a future figure, bikini or fitness competition.

1. Your weight training goal is to improve your muscularity and muscle tone while developing an athletic looking physique.

2. In order to achieve your training goal and be the best “you”, you must show progress in one or more of the following areas each time you work out:

• Amount of resistance or weight used for a particular set.

• Number of reps performed with a particular weight.

• Reduce the amount of rest time between sets.

• Train harder – go for the burn.

• Increase the sets.

• Train more often.

3. Some indispensable do’s and don’ts:

• Keep a workout journal. It can be a spiral notebook or as fancy as you like. Keep track of every training session. Use the “star” method * to track your progress. Every time you use a heavier weight than before on a set, get more reps with a particular weight, or complete a series of sets in less time give yourself a star in your journal. Use proper form.

• Make sure each exercise is working the correct area. Use a full range of motion on every exercise to develop pleasing muscularity and shape.

4. Train with weights 5 times per week. You can adjust the days as necessary but really try to get in 5 training sessions per week. We’ll be focusing on the parts that are especially important for the female physique – legs, back, shoulders, and arms (and of course abs and glutes).

Day 1: Legs (quad emphasis)
Day 2: Back/Delts/Biceps
Day 3: Chest/Triceps
Day 4: Legs (glute emphasis)
Day 5: Back/Delts/Arms

In this program you’ll use one of the oldest and most effective progression schemes, the Double Progressive System. After a warm-up, use the same weight for all sets. Start at the low end of the suggested rep range. Gradually increase the repetitions, usually adding one rep each week until you reach the top number of suggested reps for each set of a particular exercise. Then add weight and start over at the lower end of the rep scheme.

Use AS MUCH WEIGHT AS YOU CAN WITH PERFECT FORM for the target amount of reps. If you can do more reps than the target, add weight. If you can't get at least the lower recommended amount of reps, then lighten the weight slightly. Go pretty quick between sets. You should not rest more than 90 seconds between sets.


Legs (quad emphasis)

Leg Press                                                                                                             3x10-15
Squats 3x8-12
Hack Squat 3x10-15
*do the Hack Squats as One- and One-Half reps. This means go all the way down below parallel with your quads, then come half way up, then all the way back down, and then all the way up. This equals 1 repetition.
Stiff-Legged Deadlift 3x12
Leg Extensions 3x12
Abs 8 sets of 25-50 reps (use any variety of exercises you want)
Back, Delts, Biceps (light day)

One Arm DB Row                                  3x8-10
Seated Cable Row3x8-12 (or do any seated machine row)
DB Lateral Raise3x10 each way (bent-over lateral, side lateral, front raise)
Cable Curl3x8-12
Incline DB Curl3x8-10
Calf Raises6-8 sets of 15 reps on any combination of machines
Chest, Triceps

Incline DB Press4x6-10
Flat Dumbbell Press4x8-12
Pec Deck3x8-12
Triceps Pushdowns4x8-12
Lying Triceps Ext4x10-12
Abs6 sets of 15-25 reps
Legs (glute emphasis)

Romanian Dead Lift 3x10-15 (superset with next exercise)
Wide Leg Press3x10-15
Leg Curl 3x6-8 (superset with next exercise)
Walking Lunge3x12-15 steps with each foot
Leg Extension 3x12 (superset with next exercise)
Smith Machine Squat3x12 non-lock
Calf Raises 6-8 sets of 15 reps on any combination of machines
Back, Delts, Biceps, Triceps

Shoulder Press3x6-10 (superset with next exercise)
Lat Pulldowns3x8-12
Upright Rows3x8-10 (superset with next exercise)
Straight-Arm Pulldowns3x10-12
Bent Over Laterals3x10-12 (superset with next exercise)
Seated Cable Row3x8-12
Barbell or EZ Curl3x6-10 (superset with next exercise)
Close Grip Bench Press3x6-10
Concentration Curl2x10-12
Dips or Triceps Dips2x10-15
Abs8 sets of 25-50 reps (use any variety of machines or exercises you want)

Bonus Exercises:

It is very beneficial for the female interested in developing a pleasing, athletic physique to perform push-ups and chins (assisted or inverted on a Smith Machine) as often as possible. It can be as part of your cardio or at the end of your workout. To progress - just try to go for a greater cumulative number each week. If you do ten push-ups each workout of week one, that’s 50 cumulative reps; next week – beat that total.

The best times to do your cardio are in the mornings, after your weight training or in the evening before bed. 20-30-minute HIIT workouts, 3-5 days per week would be perfect.

Posted in 2020 Collection, Nutrition and Supplement Plans for Women.