Of all the divisions a woman can compete in at a bodybuilding competition, Women’s Physique is the one that has the most comprehensive requirements for overall physique development and balance. This means that this workout plan is not only a great match for that division, but also for ANYONE – man or woman – looking for a plan that will help with overall development and balance. You can read my recent write-up on the WPD division here to learn more about the aesthetics most desired by judges in Women’s Physique.
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Note: this is an advanced split and not designed for the faint of heart!
While I don’t recommend this workout split for beginners due to some of the advanced techniques and combinations it contains, it is a great split for aspiring competitors or those with a show or 3 under their belt who are looking to improve their development overall. It can even be used to accentuate some body parts over others with a little creative application of some of the blocks inside.
This workout plan is available in both Standard and Pro editions. The workouts are the same in both versions, but the Pro edition includes communication and video feedback from me for your first week through the program, to ensure you’re doing things correctly, safely, and with maximum efficiency and intensity. The Pro edition requires the use of WhatsApp (free messaging app) for video transmission, data rates may apply on your phone bill if not connected to wifi during transmission.
Workouts in this split include:
- Chest & Back Supersets
- No Butts About It
- Arms: Bust the Tape
- Legs: Turned up to 11
- Back Plus
- Shoulders on Fire: More Reps!
- Abs & Calves
Note: all workout programs include detailed instructions including number of sets, rep targets/ranges, rest periods, and specific instructions on things to focus on or pay attention to during certain movements. All workouts also include full video playlists where I demonstrate each move and narrate the key elements to think about.