MUSCLE

FOR

LIFE
WORKOUT ROUTINES
WOMEN
MUSCLE
FOR

LIFE
Women’s Beginner
Strength Training
Workout Routine

www.muscleforlifebook.com
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

PHASE 1

WORKOUT 1 | LOWER BODY A

Bodyweight Squat Warm-up and 3 hard sets of 12–15 reps

Dumbbell Deadlift 3 hard sets of 12–15 reps

Bodyweight Split Squat 3 hard sets of 12–15 reps

Triceps Dip 3 hard sets of 12–15 reps

WORKOUT 2 | UPPER BODY A

Push-up Warm-up and 3 hard sets of 12–15 reps

Lat Pulldown 3 hard sets of 12–15 reps

Machine Chest Press 3 hard sets of 12–15 reps

Bodyweight Row 3 hard sets of 12–15 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

Bodyweight Lunge (In-Place) 3 hard sets of 12–15 reps

Leg Press 3 hard sets of 12–15 reps

Leg Curl (Lying or Seated) 3 hard sets of 12–15 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

DELOAD 1

WORKOUT 1 | DELOAD LOWER BODY A

Bodyweight Squat Warm-up and 2 hard sets of 10 reps

Dumbbell Deadlift 2 hard sets of 10 reps

Bodyweight Split Squat 2 hard sets of 10 reps

Triceps Dip 2 hard sets of 10 reps

WORKOUT 2 | DELOAD UPPER BODY A

Push-up Warm-up and 2 hard sets of 10 reps

Lat Pulldown 2 hard sets of 10 reps

Machine Chest Press 2 hard sets of 10 reps

Bodyweight Row 2 hard sets of 10 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

Bodyweight Lunge (In-Place) 2 hard sets of 10 reps

Leg Press 2 hard sets of 10 reps

Leg Curl (Lying or Seated) 2 hard sets of 10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

PHASE 2

WORKOUT 1 | LOWER BODY A

Bodyweight Lunge (Forward) Warm-up and 3 hard sets of 12–15 reps

Dumbbell Deadlift 3 hard sets of 12–15 reps

Bodyweight Squat 3 hard sets of 12–15 reps

Triceps Dip 3 hard sets of 12–15 reps

WORKOUT 2 | UPPER BODY A

Push-up Warm-up and 3 hard sets of 12–15 reps

One-Arm Dumbbell Row 3 hard sets of 12–15 reps

Machine Shoulder Press 3 hard sets of 12–15 reps

Bodyweight Row 3 hard sets of 12–15 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

Bodyweight Step-up 3 hard sets of 12–15 reps

Leg Extension 3 hard sets of 12–15 reps

Glute Bridge 3 hard sets of 12–15 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

DELOAD 2

WORKOUT 1 | DELOAD LOWER BODY A

Bodyweight Lunge (Forward) Warm-up and 2 hard sets of 10 reps

Dumbbell Deadlift 2 hard sets of 10 reps

Bodyweight Squat 2 hard sets of 10 reps

Triceps Dip 2 hard sets of 10 reps

WORKOUT 2 | DELOAD UPPER BODY A

Push-up Warm-up and 2 hard sets of 10 reps

One-Arm Dumbbell Row 2 hard sets of 10 reps

Machine Shoulder Press 2 hard sets of 10 reps

Bodyweight Row 2 hard sets of 10 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

Bodyweight Step-up 2 hard sets of 10 reps

Leg Extension 2 hard sets of 10 reps

Glute Bridge 2 hard sets of 10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

PHASE 3

WORKOUT 1 | LOWER BODY A

Bodyweight Squat Warm-up and 3 hard sets of 12–15 reps

Dumbbell Deadlift 3 hard sets of 12–15 reps

Bodyweight Split Squat 3 hard sets of 12–15 reps

Triceps Dip 3 hard sets of 12–15 reps

WORKOUT 2 | UPPER BODY A

Push-up Warm-up and 3 hard sets of 12–15 reps

Lat Pulldown 3 hard sets of 12–15 reps

Machine Chest Press 3 hard sets of 12–15 reps

Bodyweight Row 3 hard sets of 12–15 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

Bodyweight Lunge (Reverse) 3 hard sets of 12–15 reps

Leg Press 3 hard sets of 12–15 reps

Leg Curl (Lying or Seated) 3 hard sets of 12–15 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

DELOAD 3

WORKOUT 1 | DELOAD LOWER BODY A

Bodyweight Squat Warm-up and 2 hard sets of 10 reps

Dumbbell Deadlift 2 hard sets of 10 reps

Bodyweight Split Squat 2 hard sets of 10 reps

Triceps Dip 2 hard sets of 10 reps

WORKOUT 2 | DELOAD UPPER BODY A

Push-up Warm-up and 2 hard sets of 10 reps

Lat Pulldown 2 hard sets of 10 reps

Machine Chest Press 2 hard sets of 10 reps

Bodyweight Row 2 hard sets of 10 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

Bodyweight Lunge (Reverse) 2 hard sets of 10 reps

Leg Press 2 hard sets of 10 reps

Leg Curl (Lying or Seated) 2 hard sets of 10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

PHASE 4

WORKOUT 1 | LOWER BODY A

Bodyweight Lunge (In-Place) Warm-up and 3 hard sets of 12–15 reps

Dumbbell Deadlift 3 hard sets of 12–15 reps

Bodyweight Squat 3 hard sets of 12–15 reps

Triceps Dip 3 hard sets of 12–15 reps

WORKOUT 2 | UPPER BODY A

Push-up Warm-up and 3 hard sets of 12–15 reps

One-Arm Dumbbell Row 3 hard sets of 12–15 reps

Machine Shoulder Press 3 hard sets of 12–15 reps

Bodyweight Row 3 hard sets of 12–15 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

Bodyweight Step-up 3 hard sets of 12–15 reps

Leg Extension 3 hard sets of 12–15 reps

Glute Bridge 3 hard sets of 12–15 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

DELOAD 4

WORKOUT 1 | DELOAD LOWER BODY A

Bodyweight Lunge (In-Place) Warm-up and 2 hard sets of 10 reps

Dumbbell Deadlift 2 hard sets of 10 reps

Bodyweight Squat 2 hard sets of 10 reps

Triceps Dip 2 hard sets of 10 reps

WORKOUT 2 | DELOAD UPPER BODY A

Push-up Warm-up and 2 hard sets of 10 reps

One-Arm Dumbbell Row 2 hard sets of 10 reps

Machine Shoulder Press 2 hard sets of 10 reps

Bodyweight Row 2 hard sets of 10 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

Bodyweight Step-up 2 hard sets of 10 reps

Leg Extension 2 hard sets of 10 reps

Glute Bridge 2 hard sets of 10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

PHASE 5

WORKOUT 1 | LOWER BODY A

Bodyweight Squat Warm-up and 3 hard sets of 12–15 reps

Dumbbell Deadlift 3 hard sets of 12–15 reps

Bodyweight Split Squat 3 hard sets of 12–15 reps

Triceps Dip 3 hard sets of 12–15 reps

WORKOUT 2 | UPPER BODY A

Push-up Warm-up and 3 hard sets of 12–15 reps

Lat Pulldown 3 hard sets of 12–15 reps

Machine Chest Press 3 hard sets of 12–15 reps

Bodyweight Row 3 hard sets of 12–15 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

Bodyweight Lunge (Forward) 3 hard sets of 12–15 reps

Leg Press 3 hard sets of 12–15 reps

Leg Curl (Lying or Seated) 3 hard sets of 12–15 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

DELOAD 5

WORKOUT 1 | DELOAD LOWER BODY A

Bodyweight Squat Warm-up and 2 hard sets of 10 reps

Dumbbell Deadlift 2 hard sets of 10 reps

Bodyweight Split Squat 2 hard sets of 10 reps

Triceps Dip 2 hard sets of 10 reps

WORKOUT 2 | DELOAD UPPER BODY A

Push-up Warm-up and 2 hard sets of 10 reps

Lat Pulldown 2 hard sets of 10 reps

Machine Chest Press 2 hard sets of 10 reps

Bodyweight Row 2 hard sets of 10 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

Bodyweight Lunge (Forward) 2 hard sets of 10 reps

Leg Press 2 hard sets of 10 reps

Leg Curl (Lying or Seated) 2 hard sets of 10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

PHASE 6

WORKOUT 1 | LOWER BODY A

Bodyweight Lunge (Reverse) Warm-up and 3 hard sets of 12–15 reps

Dumbbell Deadlift 3 hard sets of 12–15 reps

Bodyweight Squat 3 hard sets of 12–15 reps

Triceps Dip 3 hard sets of 12–15 reps

WORKOUT 2 | UPPER BODY A

Push-up Warm-up and 3 hard sets of 12–15 reps

One-Arm Dumbbell Row 3 hard sets of 12–15 reps

Machine Shoulder Press 3 hard sets of 12–15 reps

Bodyweight Row 3 hard sets of 12–15 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

Bodyweight Step-up 3 hard sets of 12–15 reps

Leg Extension 3 hard sets of 12–15 reps

Glute Bridge 3 hard sets of 12–15 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

DELOAD 6

WORKOUT 1 | DELOAD LOWER BODY A

Bodyweight Lunge (Reverse) Warm-up and 2 hard sets of 10 reps

Dumbbell Deadlift 2 hard sets of 10 reps

Bodyweight Squat 2 hard sets of 10 reps

Triceps Dip 2 hard sets of 10 reps

WORKOUT 2 | DELOAD UPPER BODY A

Push-up Warm-up and 2 hard sets of 10 reps

One-Arm Dumbbell Row 2 hard sets of 10 reps

Machine Shoulder Press 2 hard sets of 10 reps

Bodyweight Row 2 hard sets of 10 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

Bodyweight Step-up 2 hard sets of 10 reps

Leg Extension 2 hard sets of 10 reps

Glute Bridge 2 hard sets of 10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE
FOR

LIFE
Women’s Intermediate
Strength Training
Workout Routine
MUSCLE FOR LIFE Women’s Intermediate Strength Training Workout Routine

PHASE 1

WORKOUT 1 | LOWER BODY A

Trap-Bar Deadlift Warm-up and 3 hard sets of 10–12 reps

Dumbbell Split Squat 3 hard sets of 10–12 reps

Leg Curl (Lying or Seated) 3 hard sets of 10–12 reps

Dumbbell Goblet Squat 3 hard sets of 10–12 reps

WORKOUT 2 | UPPER BODY A

Dumbbell Bench Press Warm-up and 3 hard sets of 10–12 reps

Lat Pulldown 3 hard sets of 10–12 reps

Seated Dumbbell Overhead Press 3 hard sets of 10–12 reps

Seated Cable Row 3 hard sets of 10–12 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 3 hard sets of 10–12 reps

Dumbbell Romanian Deadlift 3 hard sets of 10–12 reps

Leg Press 3 hard sets of 10–12 reps

Leg Curl (Lying or Seated) 3 hard sets of 10–12 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Intermediate Strength Training Workout Routine

DELOAD 1

WORKOUT 1 | DELOAD LOWER BODY A

Trap-Bar Deadlift Warm-up and 2 hard sets of 8 reps

Dumbbell Split Squat 2 hard sets of 8 reps

Leg Curl (Lying or Seated) 2 hard sets of 8 reps

Dumbbell Goblet Squat 2 hard sets of 8 reps

WORKOUT 2 | DELOAD UPPER BODY A

Dumbbell Bench Press Warm-up and 2 hard sets of 8 reps

Lat Pulldown 2 hard sets of 8 reps

Seated Dumbbell Overhead Press 2 hard sets of 8 reps

Seated Cable Row 2 hard sets of 8 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 2 hard sets of 8 reps

Dumbbell Romanian Deadlift 2 hard sets of 8 reps

Leg Press 2 hard sets of 8 reps

Leg Curl (Lying or Seated) 2 hard sets of 8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Intermediate Strength Training Workout Routine

PHASE 2

WORKOUT 1 | LOWER BODY A

Trap-Bar Deadlift Warm-up and 3 hard sets of 10–12 reps

Dumbbell Lunge (Forward) 3 hard sets of 10–12 reps

Dumbbell Romanian Deadlift 3 hard sets of 10–12 reps

Dumbbell Goblet Squat 3 hard sets of 10–12 reps

WORKOUT 2 | UPPER BODY A

Incline Dumbbell Bench Press Warm-up and 3 hard sets of 10–12 reps

One-Arm Dumbbell Row 3 hard sets of 10–12 reps

Dumbbell Bench Press 3 hard sets of 10–12 reps

Seated Cable Row 3 hard sets of 10–12 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Goblet Squat Warm-up and 3 hard sets of 10–12 reps

Dumbbell Deadlift 3 hard sets of 10–12 reps

Leg Extension 3 hard sets of 10–12 reps

Leg Curl (Lying or Seated) 3 hard sets of 10–12 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Intermediate Strength Training Workout Routine

DELOAD 2

WORKOUT 1 | DELOAD LOWER BODY A

Trap-Bar Deadlift Warm-up and 2 hard sets of 8 reps

Dumbbell Lunge (Forward) 2 hard sets of 8 reps

Dumbbell Romanian Deadlift 2 hard sets of 8 reps

Dumbbell Goblet Squat 2 hard sets of 8 reps

WORKOUT 2 | DELOAD UPPER BODY A

Incline Dumbbell Bench Press Warm-up and 2 hard sets of 8 reps

One-Arm Dumbbell Row 2 hard sets of 8 reps

Dumbbell Bench Press 2 hard sets of 8 reps

Seated Cable Row 2 hard sets of 8 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Goblet Squat Warm-up and 2 hard sets of 8 reps

Dumbbell Deadlift 2 hard sets of 8 reps

Leg Extension 2 hard sets of 8 reps

Leg Curl (Lying or Seated) 2 hard sets of 8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Intermediate Strength Training Workout Routine

PHASE 3

WORKOUT 1 | LOWER BODY A

Trap-Bar Deadlift Warm-up and 3 hard sets of 10–12 reps

Dumbbell Goblet Squat 3 hard sets of 10–12 reps

Glute Bridge 3 hard sets of 10–12 reps

Dumbbell Split Squat 3 hard sets of 10–12 reps

WORKOUT 2 | UPPER BODY A

Seated Dumbbell Overhead Press Warm-up and 3 hard sets of 10–12 reps

Seated Cable Row 3 hard sets of 10–12 reps

Incline Dumbbell Bench Press 3 hard sets of 10–12 reps

Lat Pulldown 3 hard sets of 10–12 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 3 hard sets of 10–12 reps

Dumbbell Romanian Deadlift 3 hard sets of 10–12 reps

Leg Press 3 hard sets of 10–12 reps

Leg Curl (Lying or Seated) 3 hard sets of 10–12 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Intermediate Strength Training Workout Routine

DELOAD 3

WORKOUT 1 | DELOAD LOWER BODY A

Trap-Bar Deadlift Warm-up and 2 hard sets of 8 reps

Dumbbell Goblet Squat 2 hard sets of 8 reps

Glute Bridge 2 hard sets of 8 reps

Dumbbell Split Squat 2 hard sets of 8 reps

WORKOUT 2 | DELOAD UPPER BODY A

Seated Dumbbell Overhead Press Warm-up and 2 hard sets of 8 reps

Seated Cable Row 2 hard sets of 8 reps

Incline Dumbbell Bench Press 2 hard sets of 8 reps

Lat Pulldown 2 hard sets of 8 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 2 hard sets of 8 reps

Dumbbell Romanian Deadlift 2 hard sets of 8 reps

Leg Press 2 hard sets of 8 reps

Leg Curl (Lying or Seated) 2 hard sets of 8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Intermediate Strength Training Workout Routine

PHASE 4

WORKOUT 1 | LOWER BODY A

Trap-Bar Deadlift Warm-up and 3 hard sets of 10–12 reps

Dumbbell Split Squat 3 hard sets of 10–12 reps

Leg Curl (Lying or Seated) 3 hard sets of 10–12 reps

Dumbbell Goblet Squat 3 hard sets of 10–12 reps

WORKOUT 2 | UPPER BODY A

Dumbbell Bench Press Warm-up and 3 hard sets of 10–12 reps

Lat Pulldown 3 hard sets of 10–12 reps

Seated Dumbbell Overhead Press 3 hard sets of 10–12 reps

Seated Cable Row 3 hard sets of 10–12 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 3 hard sets of 10–12 reps

Dumbbell Romanian Deadlift 3 hard sets of 10–12 reps

Leg Press 3 hard sets of 10–12 reps

Leg Curl (Lying or Seated) 3 hard sets of 10–12 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Intermediate Strength Training Workout Routine

DELOAD 4

WORKOUT 1 | DELOAD LOWER BODY A

Trap-Bar Deadlift Warm-up and 2 hard sets of 8 reps

Dumbbell Split Squat 2 hard sets of 8 reps

Leg Curl (Lying or Seated) 2 hard sets of 8 reps

Dumbbell Goblet Squat 2 hard sets of 8 reps

WORKOUT 2 | DELOAD UPPER BODY A

Dumbbell Bench Press Warm-up and 2 hard sets of 8 reps

Lat Pulldown 2 hard sets of 8 reps

Seated Dumbbell Overhead Press 2 hard sets of 8 reps

Seated Cable Row 2 hard sets of 8 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 2 hard sets of 8 reps

Dumbbell Romanian Deadlift 2 hard sets of 8 reps

Leg Press 2 hard sets of 8 reps

Leg Curl (Lying or Seated) 2 hard sets of 8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Intermediate Strength Training Workout Routine

PHASE 5

WORKOUT 1 | LOWER BODY A

Trap-Bar Deadlift Warm-up and 3 hard sets of 10–12 reps

Dumbbell Lunge (Forward) 3 hard sets of 10–12 reps

Dumbbell Romanian Deadlift 3 hard sets of 10–12 reps

Dumbbell Goblet Squat 3 hard sets of 10–12 reps

WORKOUT 2 | UPPER BODY A

Incline Dumbbell Bench Press Warm-up and 3 hard sets of 10–12 reps

One-Arm Dumbbell Row 3 hard sets of 10–12 reps

Dumbbell Bench Press 3 hard sets of 10–12 reps

Seated Cable Row 3 hard sets of 10–12 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Goblet Squat Warm-up and 3 hard sets of 10–12 reps

Dumbbell Deadlift 3 hard sets of 10–12 reps

Leg Extension 3 hard sets of 10–12 reps

Leg Curl (Lying or Seated) 3 hard sets of 10–12 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Intermediate Strength Training Workout Routine

DELOAD 5

WORKOUT 1 | DELOAD LOWER BODY A

Trap-Bar Deadlift Warm-up and 2 hard sets of 8 reps

Dumbbell Lunge (Forward) 2 hard sets of 8 reps

Dumbbell Romanian Deadlift 2 hard sets of 8 reps

Dumbbell Goblet Squat 2 hard sets of 8 reps

WORKOUT 2 | DELOAD UPPER BODY A

Incline Dumbbell Bench Press Warm-up and 2 hard sets of 8 reps

One-Arm Dumbbell Row 2 hard sets of 8 reps

Dumbbell Bench Press 2 hard sets of 8 reps

Seated Cable Row 2 hard sets of 8 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Goblet Squat Warm-up and 2 hard sets of 8 reps

Dumbbell Deadlift 2 hard sets of 8 reps

Leg Extension 2 hard sets of 8 reps

Leg Curl (Lying or Seated) 2 hard sets of 8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Intermediate Strength Training Workout Routine

PHASE 6

WORKOUT 1 | LOWER BODY A

Trap-Bar Deadlift Warm-up and 3 hard sets of 10–12 reps

Dumbbell Goblet Squat 3 hard sets of 10–12 reps

Glute Bridge 3 hard sets of 10–12 reps

Dumbbell Split Squat 3 hard sets of 10–12 reps

WORKOUT 2 | UPPER BODY A

Seated Dumbbell Overhead Press Warm-up and 3 hard sets of 10–12 reps

Seated Cable Row 3 hard sets of 10–12 reps

Incline Dumbbell Bench Press 3 hard sets of 10–12 reps

Lat Pulldown 3 hard sets of 10–12 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 3 hard sets of 10–12 reps

Dumbbell Romanian Deadlift 3 hard sets of 10–12 reps

Leg Press 3 hard sets of 10–12 reps

Leg Curl (Lying or Seated) 3 hard sets of 10–12 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Intermediate Strength Training Workout Routine

DELOAD 6

WORKOUT 1 | DELOAD LOWER BODY A

Trap-Bar Deadlift Warm-up and 2 hard sets of 8 reps

Dumbbell Goblet Squat 2 hard sets of 8 reps

Glute Bridge 2 hard sets of 8 reps

Dumbbell Split Squat 2 hard sets of 8 reps

WORKOUT 2 | DELOAD UPPER BODY A

Seated Dumbbell Overhead Press Warm-up and 2 hard sets of 8 reps

Seated Cable Row 2 hard sets of 8 reps

Incline Dumbbell Bench Press 2 hard sets of 8 reps

Lat Pulldown 2 hard sets of 8 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 2 hard sets of 8 reps

Dumbbell Romanian Deadlift 2 hard sets of 8 reps

Leg Press 2 hard sets of 8 reps

Leg Curl (Lying or Seated) 2 hard sets of 8 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE
FOR

LIFE
Women’s Advanced
Strength Training
Workout Routine
MUSCLE FOR LIFE Women’s Advanced Strength Training Workout Routine

PHASE 1

WORKOUT 1 | LOWER BODY A

Barbell Back Squat Warm-up and 3 hard sets of 8–10 reps

Barbell Deadlift 3 hard sets of 8–10 reps

Leg Curl (Lying or Seated) 3 hard sets of 8–10 reps

Dumbbell Lunge (In-Place) 3 hard sets of 8–10 reps

WORKOUT 2 | UPPER BODY A

Barbell Bench Press Warm-up and 3 hard sets of 8–10 reps

Lat Pulldown 3 hard sets of 8–10 reps

Incline Barbell Bench Press 3 hard sets of 8–10 reps

One-Arm Dumbbell Row 3 hard sets of 8–10 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 3 hard sets of 8–10 reps

Barbell Romanian Deadlift 3 hard sets of 8–10 reps

Leg Press 3 hard sets of 8–10 reps

Chest Dip 3 hard sets of 8–10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Advanced Strength Training Workout Routine

DELOAD 1

WORKOUT 1 | DELOAD LOWER BODY A

Barbell Back Squat Warm-up and 2 hard sets of 6 reps

Barbell Deadlift 2 hard sets of 6 reps

Leg Curl (Lying or Seated) 2 hard sets of 6 reps

Dumbbell Lunge (In-Place) 2 hard sets of 6 reps

WORKOUT 2 | DELOAD UPPER BODY A

Barbell Bench Press Warm-up and 2 hard sets of 6 reps

Lat Pulldown 2 hard sets of 6 reps

Incline Barbell Bench Press 2 hard sets of 6 reps

One-Arm Dumbbell Row 2 hard sets of 6 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 2 hard sets of 6 reps

Barbell Romanian Deadlift 2 hard sets of 6 reps

Leg Press 2 hard sets of 6 reps

Chest Dip 2 hard sets of 6 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Advanced Strength Training Workout Routine

PHASE 2

WORKOUT 1 | LOWER BODY A

Barbell Back Squat Warm-up and 3 hard sets of 8–10 reps

Barbell Romanian Deadlift 3 hard sets of 8–10 reps

Leg Extension 3 hard sets of 8–10 reps

Leg Curl (Lying or Seated) 3 hard sets of 8–10 reps

WORKOUT 2 | UPPER BODY A

Barbell Bench Press Warm-up and 3 hard sets of 8–10 reps

Chin-up 3 hard sets of 8–10 reps

Chest Dip 3 hard sets of 8–10 reps

Seated Cable Row 3 hard sets of 8–10 reps

WORKOUT 3 | LOWER BODY B

Barbell Deadlift Warm-up and 3 hard sets of 8–10 reps

Dumbbell Lunge (Forward) 3 hard sets of 8–10 reps

Incline Barbell Bench Press 3 hard sets of 8–10 reps

Leg Press 3 hard sets of 8–10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Advanced Strength Training Workout Routine

DELOAD 2

WORKOUT 1 | DELOAD LOWER BODY A

Barbell Back Squat Warm-up and 2 hard sets of 6 reps

Barbell Romanian Deadlift 2 hard sets of 6 reps

Leg Extension 2 hard sets of 6 reps

Leg Curl (Lying or Seated) 2 hard sets of 6 reps

WORKOUT 2 | DELOAD UPPER BODY A

Barbell Bench Press Warm-up and 2 hard sets of 6 reps

Chin-up 2 hard sets of 6 reps

Chest Dip 2 hard sets of 6 reps

Seated Cable Row 2 hard sets of 6 reps

WORKOUT 3 | DELOAD LOWER BODY B

Barbell Deadlift Warm-up and 2 hard sets of 6 reps

Dumbbell Lunge (Forward) 2 hard sets of 6 reps

Incline Barbell Bench Press 2 hard sets of 6 reps

Leg Press 2 hard sets of 6 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Advanced Strength Training Workout Routine

PHASE 3

WORKOUT 1 | LOWER BODY A

Barbell Back Squat Warm-up and 3 hard sets of 8–10 reps

Barbell Deadlift 3 hard sets of 8–10 reps

Leg Curl (Lying or Seated) 3 hard sets of 8–10 reps

Dumbbell Lunge (In-Place) 3 hard sets of 8–10 reps

WORKOUT 2 | UPPER BODY A

Barbell Bench Press Warm-up and 3 hard sets of 8–10 reps

Pull-up 3 hard sets of 8–10 reps

Incline Barbell Bench Press 3 hard sets of 8–10 reps

One-Arm Dumbbell Row 3 hard sets of 8–10 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 3 hard sets of 8–10 reps

Barbell Romanian Deadlift 3 hard sets of 8–10 reps

Leg Press 3 hard sets of 8–10 reps

Chest Dip 3 hard sets of 8–10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Advanced Strength Training Workout Routine

DELOAD 3

WORKOUT 1 | DELOAD LOWER BODY A

Barbell Back Squat Warm-up and 2 hard sets of 6 reps

Barbell Deadlift 2 hard sets of 6 reps

Leg Curl (Lying or Seated) 2 hard sets of 6 reps

Dumbbell Lunge (In-Place) 2 hard sets of 6 reps

WORKOUT 2 | DELOAD UPPER BODY A

Barbell Bench Press Warm-up and 2 hard sets of 6 reps

Pull-up 2 hard sets of 6 reps

Incline Barbell Bench Press 2 hard sets of 6 reps

One-Arm Dumbbell Row 2 hard sets of 6 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 2 hard sets of 6 reps

Barbell Romanian Deadlift 2 hard sets of 6 reps

Leg Press 2 hard sets of 6 reps

Chest Dip 2 hard sets of 6 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Advanced Strength Training Workout Routine

PHASE 4

WORKOUT 1 | LOWER BODY A

Barbell Back Squat Warm-up and 3 hard sets of 8–10 reps

Barbell Romanian Deadlift 3 hard sets of 8–10 reps

Leg Extension 3 hard sets of 8–10 reps

Leg Curl (Lying or Seated) 3 hard sets of 8–10 reps

WORKOUT 2 | UPPER BODY A

Barbell Bench Press Warm-up and 3 hard sets of 8–10 reps

Lat Pulldown 3 hard sets of 8–10 reps

Chest Dip 3 hard sets of 8–10 reps

Seated Cable Row 3 hard sets of 8–10 reps

WORKOUT 3 | LOWER BODY B

Barbell Deadlift Warm-up and 3 hard sets of 8–10 reps

Dumbbell Lunge (Forward) 3 hard sets of 8–10 reps

Incline Barbell Bench Press 3 hard sets of 8–10 reps

Leg Press 3 hard sets of 8–10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Advanced Strength Training Workout Routine

DELOAD 4

WORKOUT 1 | DELOAD LOWER BODY A

Barbell Back Squat Warm-up and 2 hard sets of 6 reps

Barbell Romanian Deadlift 2 hard sets of 6 reps

Leg Extension 2 hard sets of 6 reps

Leg Curl (Lying or Seated) 2 hard sets of 6 reps

WORKOUT 2 | DELOAD UPPER BODY A

Barbell Bench Press Warm-up and 2 hard sets of 6 reps

Lat Pulldown 2 hard sets of 6 reps

Chest Dip 2 hard sets of 6 reps

Seated Cable Row 2 hard sets of 6 reps

WORKOUT 3 | DELOAD LOWER BODY B

Barbell Deadlift Warm-up and 2 hard sets of 6 reps

Dumbbell Lunge (Forward) 2 hard sets of 6 reps

Incline Barbell Bench Press 2 hard sets of 6 reps

Leg Press 2 hard sets of 6 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Advanced Strength Training Workout Routine

PHASE 5

WORKOUT 1 | LOWER BODY A

Barbell Back Squat Warm-up and 3 hard sets of 8–10 reps

Barbell Deadlift 3 hard sets of 8–10 reps

Leg Curl (Lying or Seated) 3 hard sets of 8–10 reps

Dumbbell Lunge (In-Place) 3 hard sets of 8–10 reps

WORKOUT 2 | UPPER BODY A

Barbell Bench Press Warm-up and 3 hard sets of 8–10 reps

Chin-up 3 hard sets of 8–10 reps

Incline Barbell Bench Press 3 hard sets of 8–10 reps

One-Arm Dumbbell Row 3 hard sets of 8–10 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 3 hard sets of 8–10 reps

Barbell Romanian Deadlift 3 hard sets of 8–10 reps

Leg Press 3 hard sets of 8–10 reps

Chest Dip 3 hard sets of 8–10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Advanced Strength Training Workout Routine

DELOAD 5

WORKOUT 1 | DELOAD LOWER BODY A

Barbell Back Squat Warm-up and 2 hard sets of 6 reps

Barbell Deadlift 2 hard sets of 6 reps

Leg Curl (Lying or Seated) 2 hard sets of 6 reps

Dumbbell Lunge (In-Place) 2 hard sets of 6 reps

WORKOUT 2 | DELOAD UPPER BODY A

Barbell Bench Press Warm-up and 2 hard sets of 6 reps

Chin-up 2 hard sets of 6 reps

Incline Barbell Bench Press 2 hard sets of 6 reps

One-Arm Dumbbell Row 2 hard sets of 6 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Lunge (In-Place) Warm-up and 2 hard sets of 6 reps

Barbell Romanian Deadlift 2 hard sets of 6 reps

Leg Press 2 hard sets of 6 reps

Chest Dip 2 hard sets of 6 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Advanced Strength Training Workout Routine

PHASE 6

WORKOUT 1 | LOWER BODY A

Barbell Back Squat Warm-up and 3 hard sets of 8–10 reps

Barbell Romanian Deadlif 3 hard sets of 8–10 reps

Leg Extension 3 hard sets of 8–10 reps

Leg Curl (Lying or Seated) 3 hard sets of 8–10 reps

WORKOUT 2 | UPPER BODY A

Barbell Bench Press Warm-up and 3 hard sets of 8–10 reps

Pull-up 3 hard sets of 8–10 reps

Chest Dip 3 hard sets of 8–10 reps

Seated Cable Row 3 hard sets of 8–10 reps

WORKOUT 3 | LOWER BODY B

Barbell Deadlift Warm-up and 3 hard sets of 8–10 reps

Dumbbell Lunge (Forward) 3 hard sets of 8–10 reps

Incline Barbell Bench Press 3 hard sets of 8–10 reps

Leg Press 3 hard sets of 8–10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Advanced Strength Training Workout Routine

DELOAD 6

WORKOUT 1 | DELOAD LOWER BODY A

Barbell Back Squat Warm-up and 2 hard sets of 6 reps

Barbell Romanian Deadlift 2 hard sets of 6 reps

Leg Extension 2 hard sets of 6 reps

Leg Curl (Lying or Seated) 2 hard sets of 6 reps

WORKOUT 2 | DELOAD UPPER BODY A

Barbell Bench Press Warm-up and 2 hard sets of 6 reps

Pull-up 2 hard sets of 6 reps

Chest Dip 2 hard sets of 6 reps

Seated Cable Row 2 hard sets of 6 reps

WORKOUT 3 | DELOAD LOWER BODY B

Barbell Deadlift Warm-up and 2 hard sets of 6 reps

Dumbbell Lunge (Forward) 2 hard sets of 6 reps

Incline Barbell Bench Press 2 hard sets of 6 reps

Leg Press 2 hard sets of 6 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.