THE JCD FITNESS

MUSCLE-BUILDING GUIDE FOR WOMEN

TRAINING PROGRAM

If you have any questions, email me on the contact page.

 Disclaimer!
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The information presented herein is in no way intended as medical advice or to serve as a
substitute for medical counseling. The information should be used in conjunction with the
guidance and care of your physician.!
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Consult your physician before beginning this program as you would with any exercise and
nutrition program. If you choose not to obtain the consent of your physician and/or work with
your physician throughout the course of this muscle gain program you are agreeing to accept
full responsibility for your actions.!
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By beginning this muscle gain program you recognize that despite all precautions on the part of
J C Deen LLC dba JCDFitness, there are risks of injury or illness that can occur because of your
use of the aforementioned information, and you expressly assume such risks and waive,
relinquish and release any claim that you may have against J C Deen LLC dba JCDFitness, or
its respective affiliates as a result of any future physical injury or illness incurred in connection
with, or as a result of, the use or misuse of this program.!
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Don’t be dumb. Only exercise and follow dietary advice with extreme caution. I am not a doctor
or nutritionist. I am an educated trainer, and coach.!
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Image credit: Greg Westfall // slightly blurred by me.!
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If you have any questions, email me on the contact page.

Workout A // Full Body with glute focus — Monday!
Movement Sets x Reps Intensity Rest

1. BB Hip thrust or glute bridge 3x5-8! Heavy 2-3m

2a. Reverse goblet lunges 3x8-10/side Supertset 0-30s

2b. Push-ups* 3x8-10 — 0-30s

3a. Single leg glute bridges 3x10-12 Supertset 0-30s

3b. Cable rows 3x30-60s — 0-30s

4. 3-point plank 3x40-60s Body weight 1m

*choose any modified variation that allows you to hit the rep ranges.!
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Workout B // Full Body with upper body focus — Wednesday!
Movement Sets x Reps Intensity Rest

1. Low incline DB press* 3x8-10 Heavy 2m

2. Single arm DB row 3x8-10 Heavy 2m

3a. BW hyperextension 3x10-12 Superset 0-30s

3b. BW lunges 3x12-15 —! 0-30s

4a. DB lateral raises 3x12-15 Superset 0-30s

4b. DB bicep curls 3x12-15 — 0-30s

4c. BW tricep dips 3x12-15 — 0-30s

5. Face pulls** 3x12-15 Moderate 30s

Notes:!
*You’re free to use a barbell, but I highly discourage it if you have access to dumbbells.!
**Aim for a weight that is challenging, but also allows you to squeeze the upper back/shoulder
blades. You’re not trying to set records with this movement.!
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If you have any questions, email me on the contact page.
Workout C // Full Body with quad/hamstring focus — Friday!
Movement Sets x Reps Intensity Rest

1. BB Squat 3x5-8 Heavy 2-3m

2. Weighted hyperextension 4x8-10 Moderate 0-30s

3a. Lying leg curl 3x15-20 Superset 0-30s

3b. Modified push-ups* 3x10-12 —! 0-30s

4a. DB walking lunges 3x5/side Superset 0-30s

4b. Lat pulldown 3x12-20 —! 0-30s

5. Hanging leg raises 3x12-15 Body weight 30s

*Any variation is fine - just hit the rep range.!

Training Instructions and Key:!

BB = barbell!
DB = dumbbell!
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Supersets !
In the intensity column, you’ll see ‘Superset’ and next to the exercise name, you see a number
followed by a letter (ie: 3a.).!
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This is basically indicating you’ll be performing these movements back-to-back until you
complete all sets and reps.!
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Here’s an example:!
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3a. DB bench press 3x8-10 Superset 0-30s

3b. Inverted rows! 3x12-15 —! 0-30s

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There are 3 sets of the DB bench press and 3 sets of the Inverted rows.!
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You’ll perform them as follows:!
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Set 1: Bench press (rest 0-30s)!
Set 1: Inverted row (rest 0-30s)!
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Set 2: Bench press (rest 0-30s)!
Set 2: Inverted row (rest 0-30s)!
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Set 3: Bench press (rest 0-30s)!
Set 3: Inverted row (rest 0-30s)!

If you have any questions, email me on the contact page.

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Rest periods: ‘0-30s’ simply means I want you take at minimum 0 seconds, and at maximum 30
seconds rest between each movement.!
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Once you’re done, you’ll take a 1-2 minute break before performing the next series of
movements.!
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When it reads ‘1m’ it means to rest 1 minute in between sets.!
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Intensity Matters!
Heavy = start with your estimated 8-rep max and get as many reps possible while leaving one
rep shy of failure on the first set. reduce weight by 10% for the 2nd and third set: !
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Example:!
Workout A1, BB squat, 8-rep-max: 25lbs!
Set 1: 125 x 8 reps (knowing that you'd fail on the 9th rep)!
Set 2: 110 x 7 reps, reduced weight by 10% (12lbs)!
Set 3: 110 x 5 reps, reduced weight by 10% (22lbs)!
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Notice: the weights used above are arbitrary. Only use what you know you’re capable of. The
goal is to be within the rep range. If you’re able to get more than 8 reps on your first set, make
note, and start with more weight the next time you perform the movement. If you can only get
between 5 and 8 reps, you’re using an appropriate weight. If you can’t get more than 5, you
started too heavy.!
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Moderate = Pick a weight you’re comfortable using in the rep range given. If you find you’re
unable to get at least the minimum number of reps within the range (aka 8, in 8-12), then you’re
starting too heavy. There are no percentage reductions with these movements.!
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Body weight = you’re only using your body weight for these movements.!
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Progression!
Keep a logbook and record every single training session. I personally like Fitocracy or
weightlifting.com’s app. I also tend to use a pen and paper most of the time.!
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Aim to add 1-3% to your lifts every or every other session. I prefer you start small, and make
tiny increments over time.!
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For example. 1% of 125 pounds is 1.25. Obviously, there are rarely any 1 pound plates, so you
will likely have to opt for the 2.5 pound plates. If you have micro loading plates, wonderful, but
don’t worry about it if you do not. The idea is to slowly add weight over time. There is no rush.!
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Focus on making sure your form is good for you, and that the movement feels good and
smooth. No bouncing or cheating. Focus on feeling the contractions of your muscles, and aim
for the ‘pump’ on your moderate intensity movements.!
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If you have any questions, email me on the contact page.
// About JC Deen!
Since 2010, JC has been working privately with clients,
helping them break through physique plateaus to build a
reflection they're proud of — all without resorting to
neurotic, stress-inducing and restrictive approaches.!
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In August 2012, JC released LGN365 — a 16 week body
recomposition program in his attempt to equip others with
the knowledge needed to improve their physique on their
terms.

And in 2013, JC began to explore the deep impact of psychology and behavioral
conditioning on weight gain, weight loss and rebound dieting.

For personalized training and coaching, get in touch with me HERE .

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If you have any questions, email me on the contact page.