12 Week Workout Program to Gain Sexy Muscle and Curves

Curve Appeal – Exercises to Help Add Sexy Curves

Weeks 5-8

During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load.

Monday – Upper Body Workout A

  • Bench Press 3 x 6-8
  • Bent Over Row 3 x 6-8
  • Dumbbell Shoulder Press 3 x 6-8
  • Lying Tricep Extension 3 x 6-8
  • Barbell Curl or Dumbbell Curl 3 x 6-8

Tuesday – Lower Body Workout A

  • Squat 3 x 6-8
  • Stiff Leg Deadlift 3 x 6-8
  • Leg Extension 3 x 6-8
  • Leg Curl 3 x 6-8
  • Standing Calf Raise 3 x 6-8
  • Abs
    • Lying Leg Raise 3 x 10-15
    • Swiss Ball Crunch 3 x 10-15

Thursday – Upper Body Workout B

  • Dips 3 x 6-8
  • Pull-Ups 3 x 6-8
  • Dumbbell Side Lateral 3 x 6-8
  • Tricep Cable Pressdown 3 x 6-8
  • Cable Curl 3 x 6-8

Friday – Lower Body Workout B

  • Deadlift 3 x 6-8
  • Leg Press 3 x 6-8
  • Lunges 3 x 6-8
  • Seated Calf Raise 3 x 6-8
  • Dumbbell Shrugs (Optional) 3 x 6-8
  • Abs
    • Incline Crunch 3 x 10-15
    • Back Extension 3 x 10-15

Note: Rest Period per set = 1 Minute

Weeks 9-12

During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load.

If you can complete more than 6 reps, then the weight is too light and you should increase the load. This phase of the 12-week program is going to be very challenging and produce accelerated results.

Monday – Upper Body Workout A

  • Bench Press 3 x 4-6
  • Bent Over Row 3 x 4-6
  • Dumbbell Shoulder Press 3 x 4-6
  • Lying Tricep Extension 3 x 4-6
  • Barbell Curl or Dumbbell Curl 3 x 4-6

Thursday – Upper Body Workout B

  • Dips 3 x 4-6
  • Pull-Ups 3 x 4-6
  • Dumbbell Side Lateral 3 x 4-6
  • Tricep Cable Pressdown 3 x 4-6
  • Cable Curl 3 x 4-6

Tuesday – Lower Body Workout A

  • Squat 3 x 4-6
  • Stiff Leg Deadlift 3 x 4-6
  • Leg Extension 3 x 4-6
  • Leg Curl 3 x 4-6
  • Standing Calf Raise 3 x 4-6
  • Abs
    • Lying Leg Raise 3 x 10-15
    • Swiss Ball Crunch 3 x 10-15

Friday – Lower Body Workout B

  • Deadlift 3 x 4-6
  • Leg Press 3 x 4-6
  • Lunges 3 x 4-6
  • Seated Calf Raise 3 x 4-6
  • Dumbbell Shrugs (Optional) 3 x 4-6
  • Abs
    • Incline Crunch 3 x 10-15
    • Back Extension 3 x 10-15

Women (and men!) Should Maintain Strict Form On All Movements

Read on for the most important tips for success!