Get Strong: Your 4 week Training Program

So you might have read this month in a little publication called Women’s Health that I had a brush with Orthorexia. While my weight has completely regained and I maintain a healthy lifestyle (with much more balance), my muscle tone has somewhat diminished. Oh poops. So I’ve been on a mission to get it back, get strong and master my first unassisted pull-up #goals.

Who better to ask than my good friend, who just so happens to be a bikini competitor? She knows everything there is to know about gaining muscle. So if you’re looking to tone up, add a little definition or even some mass, try this simple workout for 4 weeks. I’ve done it an seen amazing results, and wanted to share it with you, too.

Remember girls, its pretty impossible to ‘bulk up’ like a guy due to our lack of testosterone, so don’t panic this will make you look like Arnie!


It goes a little something like this:

Three workouts, to be performed twice a week (on rotation). DAY 7 is REST DAY! Very important to recuperate and let your muscled rest so you can come back fighting stronger the next week.

Each session should take between 40 – 45 minutes.

Split between a focus on chest + back, shoulders + arms, and legs. Do each set 4 times, then move onto the next.

Chest + Back {Day 1 + 4}

Push ups x 5

Lat pull down x 6

Repeat 4 times


30 degree chest press x 6

Bent over 1 arm row x 6 on each arm

Repeat 4 times


Seated row x 6

Lying pull-overs with bar x 6

Repeat 4 times


Shoulders + Arms {Day 2 + 5}

Standing shoulder press x 6

Standing bicep curl x 6

Repeat 4 times


60 degree lateral raise x 6

Tricep dips x 10

Repeat 4 times


Rope pull-down x 6

Seated Hammer Curl x 10

Repeat 4 times


Legs (Day 3 + 6}

Heavy half-squat x 6

Standing leg curl x 6

Repeat 4 times


Leg extension x 6

Romanian Deadlift x 8

Repeat 4 times


Lunges with dumbbell x 10 each leg

Leg press x 6

Repeat 4 times


If you’re not familiar with the moves, check out this site to get proper direction – just type it into the search box.

In terms of actual weights, I use between 6kg and 10kg, depending on the movement. Remember to push yourself – you should feel fatigue on the 6th rep, but don’t go damaging anything! If you can’t manage 6 reps, drop to the next weight down.


Enjoy strong sistas,

the fit foodie

About Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also writes for national health magazines, has launched a range of Protein Ball Mixes: Fit Mixes, and is the author of Love Move Eat (Bauer Media, 2017).

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Posted under: Workout, move, muscle, strong

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