Tim Sharp, Personal Trainer - Be the best you can be with my Figure Body Training plan
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Here's a comprehensive bodybuilding training and diet plan tailored for a woman aiming for leanness and muscularity. This plan focuses on strength training, cardio, and a balanced diet to maximize results.
Training Plan
**Frequency:** 5-6 days a week **Duration:** 60-90 minutes per session
Week Schedule
**Day 1: Upper Body (Push Focus)** - Warm-up: 10 minutes of light cardio - Barbell Bench Press: 4 sets of 8-10 reps - Dumbbell Shoulder Press: 3 sets of 10-12 reps - Incline Dumbbell Flyes: 3 sets of 10-12 reps - Tricep Dips: 3 sets of 8-10 reps - Lateral Raises: 3 sets of 12-15 reps
**Day 2: Lower Body (Quad Focus)** - Warm-up: 10 minutes of light cardio - Squats: 4 sets of 8-10 reps - Lunges: 3 sets of 10-12 reps per leg - Leg Press: 3 sets of 10-12 reps - Leg Extensions: 3 sets of 12-15 reps - Calf Raises: 4 sets of 12-15 reps
**Day 3: Cardio & Core** - HIIT Cardio (e.g., sprinting, cycling) for 20-30 minutes - Planks: 3 sets of 30-60 seconds - Russian Twists: 3 sets of 15-20 reps - Bicycle Crunches: 3 sets of 15-20 reps
**Day 4: Upper Body (Pull Focus)** - Warm-up: 10 minutes of light cardio - Pull-Ups or Lat Pull-Downs: 4 sets of 8-10 reps - Bent Over Rows: 3 sets of 10-12 reps - Face Pulls: 3 sets of 12-15 reps - Bicep Curls: 3 sets of 10-12 reps - Shrugs: 3 sets of 12-15 reps
**Day 5: Lower Body (Hamstring/Glute Focus)** - Warm-up: 10 minutes of light cardio - Deadlifts (Conventional or Romanian): 4 sets of 8-10 reps - Glute Bridges: 3 sets of 10-12 reps - Hamstring Curls: 3 sets of 10-12 reps - Dumbbell Step-Ups: 3 sets of 10-12 reps per leg - Seated Calf Raises: 4 sets of 12-15 reps
**Day 6: Active Recovery or Cardio** - Light cardio, yoga, or stretching for 30-60 minutes.
Tim Sharp’s Ladies Diet Plan
Daily Caloric Intake: Tailor to your specific needs; generally, aim for a slight caloric deficit (around 200-300 calories below maintenance). #### Macronutrient Breakdown: - Protein: 25-30% (lean meats, fish, eggs, legumes) - Carbohydrates: 40-50% (whole grains, fruits, vegetables) - Fats: 20-25% (healthy fats from avocados, nuts, olive oil)
Sample Daily Meal Plan
**Breakfast:** - Scrambled eggs (3) with spinach and tomatoes - 1 slice of sour-dough toast - 1 small apple or banana
**Snack:** - Greek yogurt with berries and a sprinkle of nuts
**Lunch:** - Grilled chicken salad with mixed greens, cucumbers, cherry tomatoes, and olive oil dressing - Quinoa or brown rice (1/2 cup)
**Snack:** - Carrot sticks or bell pepper slices with hummus
**Dinner:** - Baked salmon or tofu with steamed broccoli and sweet potatoes (1 medium)
**Post-Workout Snack (if needed):** - Protein shake or smoothie with spinach, banana, and protein powder
### Hydration - Aim for at least 2-3 liters of water daily, more on workout days.
### Additional Tips - Monitor progress and adjust caloric intake and workout intensity as needed. - Incorporate rest days as necessary to prevent overtraining. - Consider consulting a fitness professional or nutritionist for personalized guidance.
This plan provides a solid foundation to achieve leanness and muscularity while promoting overall health and fitness.
Call to design your own unique training and diet plan to suit your blood type and metabolic type for maximum results.
Training Plan
**Frequency:** 5-6 days a week **Duration:** 60-90 minutes per session
Week Schedule
**Day 1: Upper Body (Push Focus)** - Warm-up: 10 minutes of light cardio - Barbell Bench Press: 4 sets of 8-10 reps - Dumbbell Shoulder Press: 3 sets of 10-12 reps - Incline Dumbbell Flyes: 3 sets of 10-12 reps - Tricep Dips: 3 sets of 8-10 reps - Lateral Raises: 3 sets of 12-15 reps
**Day 2: Lower Body (Quad Focus)** - Warm-up: 10 minutes of light cardio - Squats: 4 sets of 8-10 reps - Lunges: 3 sets of 10-12 reps per leg - Leg Press: 3 sets of 10-12 reps - Leg Extensions: 3 sets of 12-15 reps - Calf Raises: 4 sets of 12-15 reps
**Day 3: Cardio & Core** - HIIT Cardio (e.g., sprinting, cycling) for 20-30 minutes - Planks: 3 sets of 30-60 seconds - Russian Twists: 3 sets of 15-20 reps - Bicycle Crunches: 3 sets of 15-20 reps
**Day 4: Upper Body (Pull Focus)** - Warm-up: 10 minutes of light cardio - Pull-Ups or Lat Pull-Downs: 4 sets of 8-10 reps - Bent Over Rows: 3 sets of 10-12 reps - Face Pulls: 3 sets of 12-15 reps - Bicep Curls: 3 sets of 10-12 reps - Shrugs: 3 sets of 12-15 reps
**Day 5: Lower Body (Hamstring/Glute Focus)** - Warm-up: 10 minutes of light cardio - Deadlifts (Conventional or Romanian): 4 sets of 8-10 reps - Glute Bridges: 3 sets of 10-12 reps - Hamstring Curls: 3 sets of 10-12 reps - Dumbbell Step-Ups: 3 sets of 10-12 reps per leg - Seated Calf Raises: 4 sets of 12-15 reps
**Day 6: Active Recovery or Cardio** - Light cardio, yoga, or stretching for 30-60 minutes.
Tim Sharp’s Ladies Diet Plan
Daily Caloric Intake: Tailor to your specific needs; generally, aim for a slight caloric deficit (around 200-300 calories below maintenance). #### Macronutrient Breakdown: - Protein: 25-30% (lean meats, fish, eggs, legumes) - Carbohydrates: 40-50% (whole grains, fruits, vegetables) - Fats: 20-25% (healthy fats from avocados, nuts, olive oil)
Sample Daily Meal Plan
**Breakfast:** - Scrambled eggs (3) with spinach and tomatoes - 1 slice of sour-dough toast - 1 small apple or banana
**Snack:** - Greek yogurt with berries and a sprinkle of nuts
**Lunch:** - Grilled chicken salad with mixed greens, cucumbers, cherry tomatoes, and olive oil dressing - Quinoa or brown rice (1/2 cup)
**Snack:** - Carrot sticks or bell pepper slices with hummus
**Dinner:** - Baked salmon or tofu with steamed broccoli and sweet potatoes (1 medium)
**Post-Workout Snack (if needed):** - Protein shake or smoothie with spinach, banana, and protein powder
### Hydration - Aim for at least 2-3 liters of water daily, more on workout days.
### Additional Tips - Monitor progress and adjust caloric intake and workout intensity as needed. - Incorporate rest days as necessary to prevent overtraining. - Consider consulting a fitness professional or nutritionist for personalized guidance.
This plan provides a solid foundation to achieve leanness and muscularity while promoting overall health and fitness.
Call to design your own unique training and diet plan to suit your blood type and metabolic type for maximum results.