6 Week Female-Only Body Shaping Plan

This 6 week female-only body shaping plan is designed to give women hardgainers the best quality workout in order to gain the “essential” curves associated with a fantastic, athletic female body – a primary characteristic of the Fitness Model look.

Ladies, you are advised to do this weight training routine 3 times a week, and in between you are advised to do a 30-40 minute cardio session. Nutrition wise, you are advised to eat protein and fats in every meal, and it’s recommended you eat 4 to 5 times a day (roughly every 4 hours).

Combo #1

These are Supersets, which means you are to do each set one after the other with no rest until you’ve done all 3 exercises.

Aim for 8 to 20 reps per set. Use a weight that is challenging enough but still allows you to do each rep in perfect form.

  • BOSU Ball PushUp (or a PushUp Variation that you find challenging)
  • Horizontal PushUps or Row Variation
  • Step Ups (Do one leg at a time)

Then you rest for 1-2 minutes and do the superset again.

Aim for 3 to 4 supersets.

Combo #2:

  • Chin Ups
  • Alternating DB Standing Shoulder Press
  • DFB Sumo Squats

Combo #3

  • DB Incline Bicep Curls (on Bench)
  • Tricep Bench Dips
  • Single Leg Deadlifts

Combo#4:

  • Incline Reverse Leg Raises
  • Decline SitUps
  • Sit Ups with Bent Raised Legs


Clément Yeung

Founder & Fitness Nerd

Founder of Muscle4Hardgainers. Loves to experiment and teach others the best ways to reach their physical goals.

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