Welcome to our blog! If you're a woman who has made the decision to build muscle and achieve your fitness goals, you've come to the right place. Building muscle isn't just about looking good - it's about getting stronger, healthier and more confident. At Vikingstore, we believe that every athlete can find her own way to realise her own personal goals.
In this article, we present you with a detailed training and nutrition plan that is specifically tailored to the needs of women. Whether you're just starting out or already seeing progress, we're here to support and motivate you! We'll also give you valuable tips on effective supplements to help you maximise your results.
Get ready to overcome your limits and let's dive into the world of muscle building together! Your body is your best training partner - let's work on your strength together!
Training plan for muscle building (6 weeks)
General information
- Training frequency: 4 days per week (z.B. Monday, Wednesday, Friday, Sunday)
- Duration: Each session lasts approx. 60-75 minutes
- Week 1-2: Focus on basics, lighter weights, more repetitions
- Week 3-4: Increasing the weights, fewer repetitions and more intensive exercises
- Week 5-6: Maximum intensity and variation of the exercises
Week 1-2: Basics
Monday: Lower body
- Squats: 3 sets x 12-15 repetitions
- Leg press: 3 sets x 12-15 repetitions
- Lunges3 sets x 10-12 repetitions per leg
- Calf raise: 3 sets x 15-20 repetitions
Wednesday: Upper body
- Bench press: 3 sets x 12-15 repetitions
- Lat pulling: 3 sets x 12-15 repetitions
- Shoulder press: 3 sets x 12-15 repetitions
- Bicep curls: 3 sets x 12-15 repetitions
Friday: Whole body
- Deadlift: 3 sets x 10-12 repetitions
- Pull-ups (or lat pull-ups): 3 sets x 8-10 repetitions
- Planks: 3 sets x 30-60 seconds
- Abdominal press: 3 sets x 12-15 repetitions
Sunday: Cardio and mobility
- 30 minutes of light cardio (z.B. Cycling or jogging)
- 20 minutes of mobility exercises and stretching
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Week 3-4: Increase intensity
Monday: Lower body
- Squats with weights: 4 sets x 8-10 repetitions
- Leg press (heavier): 4 sets x 8-10 repetitions
- Bulgarian Split Squats: 4 sets x 8-10 repetitions per leg
- Calf raise (one leg): 4 sets x 10-15 repetitions
Wednesday: Upper body
- Incline bench press: 4 sets x 8-10 repetitions
- Rowing bent forward: 4 sets x 8-10 repetitions
- Arnold Dumbbell Press: 4 sets x 8-10 repetitions
- Tricep press: 4 sets x 8-10 repetitions
Friday: Whole body
- Deadlift (heavier): 4 sets x 8-10 repetitions
- Dips: 4 sets x 8-10 repetitions
- Russian Twists: 4 sets x 10-12 repetitions per side
- Mountain Climbers: 4 sets x 30 seconds
Sunday: Cardio and mobility
- Interval training: 20 minutes (varying intensity)
- 20 minutes of mobility exercises and stretching
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Week 5-6: Maximum intensity
Here you can vary the exercises, add supersets and maximise the weights.
Nutrition for muscle building
Macronutrients:
Protein: Aim for 2.0 - 3.0 g of protein per kilogramme of body weight. Protein sources such as chicken, fish, beef, eggs, low-fat quark and of course our protein supplements in the Vikingstore are ideal.
Carbohydrates: Focus on complex carbohydrates such as wholemeal products, pulses and oatmeal to ensure you have enough energy for your workout.
Fats: Healthy fats (avocados, nuts, olive oil) should also be part of your diet.
Sample meal plan:
Breakfast: Oatmeal with protein powder, fruit and nuts.
Snack: Greek yoghurt with honey and berries.
Lunch: Chicken breast with quinoa and vegetables.
Snack: Protein shake or a bar.
Dinner: Salmon with sweet potatoes and broccoli.
Snack: Cottage cheese or a handful of almonds.
Supplements
The following supplements could be helpful to support your goals:
Whey protein: Ideal post-workout support for muscle building.
Creatine: For extra power and performance.
BCAA's (branched-chain amino acids): Support muscle building and regeneration.
Omega-3 fatty acids: For a healthy heart and anti-inflammatory benefits.
ZMA (zinc, magnesium, vitamin B): Zinc and vitamin B6 are significantly involved in protein synthesis, which is important for building muscle mass. Magnesium contributes to the normal functioning of the nervous system, muscle function, mental function and the reduction of fatigue.
Conclusion
With this structured training and nutrition plan, you are ideally equipped to achieve your muscle building goals! Remember to listen to your body, get enough sleep and if you have any questions or uncertainties, we at Vikingstore are always here to help. Together we are your training partner on the road to success!
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