12 Week Workout Program to Gain Sexy Muscle and Curves

Curve Appeal – Exercises to Help Add Sexy Curves

Below is a 12 week workout program that progressively builds so you can continue to challenge your body and increase strength. Don’t worry, lifting heavy weights will not cause women to get big and bulky like men because women produce a fraction of the testosterone that men do.

If your goals are to tone up and gain shapely curves, then is the perfect program for you! Over the course of 12 weeks, you will decrease the number of reps you complete and increase the load you lift as you progress and perfect your form. The number of sets per exercise stays the same, but the rep range changes.

12 Week Workout Program to Gain Sexy Muscle and Curves

Weeks 1-4

During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load.

Monday – Upper Body Workout A

  • Bench Press 3 x 8-12
  • Bent Over Row 3 x 8-12
  • Dumbbell Shoulder Press 3 x 8-12
  • Lying Tricep Extension 3 x 8-12
  • Barbell Curl or Dumbbell Curl 3 x 8-12

Tuesday – Lower Body Workout A

  • Squat 3 x 8-12
  • Stiff Leg Deadlift 3 x 8-12
  • Leg Extension 3 x 8-12
  • Leg Curl 3 x 8-12
  • Standing Calf Raise 3 x 8-12
  • Abs
    • Lying Leg Raise 3 x 10-15
    • Swiss Ball Crunch 3 x 10-15

Thursday – Upper Body Workout B

  • Dips 3 x 8-12
  • Pull-Ups 3 x 8-12
  • Dumbbell Side Lateral 3 x 8-12
  • Tricep Cable Pressdowns 3 x 8-12
  • Cable Curl 3 x 8-12

Friday – Lower Body Workout B

  • Deadlifts 3 x 8-12
  • Leg Press 3 x 8-12
  • Lunges 3 x 8-12
  • Seated Calf Raise 3 x 8-12
  • Dumbbell Shrugs (Optional) 3 x 8-12
  • Abs
    • Incline Crunch 3 x 10-15
    • Back Extension 3 x 10-15

Note: Rest Period between each set = 1 Minute

Read on for Weeks 5-8…