A bulking workout for women who want to build muscle fast:  The words ‘women’ and ‘bulking’ aren’t generally placed together in the world of women’s fitness, but here at Lipstick Lifters we like to do things differently.  For that reason, not only do we have your bulking workout at the end of this article, you will also find that we have an entire catalogue of workout plans for women. But first and foremost, this article has been created to help you learn more about bulking.  To tell the truth, we want you to be able to put your own bulking workout plans together, so let’s explore the fundamentals of a bulking workout plan for women.  

When a bulking workout plan is needed

It should be noted that your bulking phase should always come before your cutting phase.  This is because the primary purpose of your bulking workout should be to build as much lean muscle as possible.  Unlike your cutting phase whereby your primary focus is to cut as much fat as possible, in order to reveal all of the lean muscle built during your bulk.  The two processes are opposites, hence why they are approached separately. 

During your bulking phase you should not be too concerned for fat loss.  At the same time, you should in fact be fueling your bulking workout plan with a calorie surplus.  

What a bulking workout for women looks like

It is no secret here that bulking and cutting for women isn’t too dissimilar to bulking and cutting for men.  The differences between the genders is generally, (though not always), a difference in which muscles we want to grow.  With that in mind; you should first make sure that your bulking workout plan fits your own objectives.

Before you go any further, you need to decide which muscles you want to ‘bulk’.  From there, you can start to put your bulking workout plan together.  

For the most part, the exercises that make up your bulking workout plan aren’t too dissimilar to those that make up a standard weightlifting plan.  The difference comes in the way that you work the plan you intend to bulk with.  Also see; Bodybuilding Exercises For Women.

Most importantly during your bulking phase, you need to up the intensity of your lifts.  Whichever bulking workout plan you use, it will require you to lift hard and heavy.  Also keep in mind that the fastest way to bulk is to prioritise your compound exercises.


You can’t bulk and starve at the same time.  Therefore, in addition to your performance, your bulking workout requires you to consume quality calorie dense foods.  This is so that you can perform at your best.  If you’re unsure how many calories you need; use the weight gain calories provided by our macro calculator as a guide to get you started on your bulking workout.


Reps/sets and rest

Here is potentially the most crucial part of any bulking workout plan.  As we have already said, a bulking workout for women is not too dissimilar to a bulking workout plan for men.  Consequently, for maximum benefit, you should expect to pull some funny faces and there are also additional bonus gains for ladies who grunt! 

As a guide; during your bulking phase you should generally perform somewhere between 4-6 sets of 3-8 reps.  Your sets should be loaded to the point that you start to struggle with the weight towards the end of the set.  Between your loaded sessions you should also work in some mid weight sessions for balance. 

Obviously when lifting hard and heavy your muscles will need sufficient rest between workouts.  Rest is especially important for recovery and growth, so don’t skip the rest phase.  Judge your rest requirements on how you feel.  Trust what your body is telling you and if you feel exhausted, take a break.  Leave your ego behind, it’s not worth it.  In addition to affecting your performance, overtraining can also result in an injury which could see you out of the gym for far more than a couple of days. 

Our bulking workout for women

As mentioned above, your bulking workout should target the muscles you want to bulk.  Below you will find general bulking plan to get you started; begin by performing 5 heavy sets of 8 reps of each exercise.   

The exact order doesn't necessarily need to be followed, but you should train your biggest challenge first.  Also, while you shouldn't take too long of a rest between sets, you should ensure that you are getting sufficient rest in order to perform the next heavy set fully. 

Day 1

Barbell Back Squat

Barbell lunge

Leg press

Hip thrusts or Glute bridges (barbell)

Calf raises (machine)

Day 2


Lat pulldown

T-bar rows

Bench press

Dumbbell chest flye

Day 3

Pull up (assisted if necessary)

Triceps dips 

Rack pulls

Lateral raises

Dumbbell shoulder press

As a final note; no matter what bulking plan you work with, you should adjust your plan as well as your reps/sets according to your progression.  Keep reading reliable resources so that you can make more informed decisions and remember that consistent effort will pay off. 

Don't forget to check out our entire catalogue of workout plans for women.