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Beast Mode - Women (Lower & Upper Body)
Bulking
Advanced
Machine strength
Plan Details
The Beast Mode - Women (Lower & Upper Body) routine by PMSing247 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Workout is for every other day with 8 different workout routines for muscle confusion. Ideal for Monday-Wednesday-Friday routines. Focus is the lower body while not neglecting arms and back.
Routine detail
Day 1
Lower Body Level 1
Est. 34 min
6 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 6 Reps
Barbell Single-Leg Squat
2 Sets x 4 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 2
Back & Thighs Level 1
Est. 25 min
5 exercises
Cable Standing Leg Curl
4 Sets x 6 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Back Extension
2 Sets x 10 Reps
Cable V Bar Pulldown
2 Sets x 8 Reps
Barbell Squat (Wide Stance)
4 Sets x 8 Reps
Day 3
Hips & Arms
Est. 30 min
6 exercises
Cable High Pulley Tricep Extension
2 Sets x 10 Reps
Single-Leg Glute Bridge
4 Sets x 6 Reps
Cable Reverse Curl
2 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 8 Reps
Cable Hip Abduction
4 Sets x 6 Reps
Cable Leg Kickback
4 Sets x 6 Reps
Day 4
Lower Body Level 2
Est. 33 min
5 exercises
Dumbbell Reverse Lunge
4 Sets x 6 Reps
Bodyweight Side Lunge
4 Sets x 6 Reps
Barbell Single-Leg Squat
4 Sets x 6 Reps
Dumbbell Step-Up
4 Sets x 4 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 5
Hips & Booty
Est. 25 min
4 exercises
Bodyweight Lunge
2 Sets x 6 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Barbell Squat (Wide Stance)
6 Sets x 6 Reps
Barbell 1/2 Squat
4 Sets x 6 Reps
Day 6
Arm Day
Est. 28 min
6 exercises
Dumbbell Hammer Curl (Cross Body)
2 Sets x 6 Reps
Dumbbell Tricep Extension
2 Sets x 6 Reps
Dumbbell High Curl
4 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 6 Reps
Cable Reverse Curl
4 Sets x 6 Reps
Cable Reverse Curl
2 Sets x 6 Reps
Day 7
Back & Thighs Level 2
Est. 31 min
4 exercises
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Barbell Decline Bench Lunge
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Hack Squat
4 Sets x 6 Reps
Day 8
Hips & Booty
Est. 25 min
4 exercises
Machine Single-Leg Press
4 Sets x 6 Reps
Single-Leg Glute Bridge
4 Sets x 6 Reps
Barbell Kneeling Squat
4 Sets x 6 Reps
Barbell Bench Squat
4 Sets x 8 Reps
