Women’s Program for Getting Toned and Fit – Not ‘Jacked’

Women’s Program for Getting Toned and Fit – Not ‘Jacked’


Specified goals in this program:

Gluteus Maximus and Medius work, quadriceps, hamstrings, abdominal muscle (abs) growth, fat loss + toning up your arms, and what type of cardio to do.


Day one: Legs

Squats: 5 sets 5 reps@ a comfortable weight, RPE 5-7 (rate of perceived exertion) (gets your booty strong and developed)


Straight leg deadlifts 3 sets of ten


Hip thrusters: 3 sets of twenty (for hips booty, squeeze your ass at top of rep, pause and control the eccentric/ negative portion of movement


Leg extensions 3 sets fifteen reps’ light weight

Hamstring curls:  3 sets of ten reps


Day two: Arms

Shoulders: seated dumbbell press RPE6 5 sets ten

Bicep curls w dumbbells RPE 5 3 sets ten

Shoulder sider laterals light weight 3 sets of ten

Tricep rope cable pushdowns 3 sets 10 RPE 7 lightweight

Bicep hammer curls 3×10




Day 3: Cardio

Walk on an incline treadmill on an incline of 5-10 with lower mph for 10-20 mins (slow time pace if needed)

Then jogging on the treadmill for 20 minutes or the Elliptical

Rowing machine: 3 sets of 1 full minute


Day 4: Back

Lat pulldowns 3×10

Pullups 3×8

Chin-ups 3×10

Seated Cable Row 3×10

Two hand rotational Lat pulldowns 3×10 (Hits your lover lats and the supination hits your biceps’)

Trapezius Shrugs 3×10

About the Author

Thomas Roel, 24 years old. -RPS 165lbs /USAPL 74kg Competitive Powerlifter, Recreational weightlifter and recreational bodybuilder. - Glen Cove, New York, 11542 / Formerly Tampa, Florida, 33606 - Warehouse in Nicholson, Pennsylvania. - MaxinoutNBlackinout LLC - @maxinoutandblackinout on instagram - Maxinout N Blackinout = Facebook - Portledge High School 15' - Former Student at Long Island University Post - Formerly Student at the University of Tampa: Human Performance - Mental Health activist amongst peers. - Music and writing. https://soundcloud.com/thomas-roel/favorite-song

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