Recently we explained why women should lift heavy weights and if you read that article then you may have been thinking: “You know, it’d be nice if there was a workout to go along with this…”

We hear you loud and clear, which is why we’ve put together this kinda awesome (can we say that) workout designed to help you sculpt some seriously sexy muscle while you build those sexy curves! Oh, you’ll also get all the many benefits from engaging in resistance training too… so that’s nice.

The great thing is that this workout is home-gym friendly, can use dumbbells or a barbell and mainly uses compound exercises (hit multiple muscles at a time so that you get much more bang for your workout buck) – okay, there are some isolation exercises for the arms because who doesn’t want awesome looking guns?!

If you’re a beginner, get your form as good as you can first, then build up slowly to a challenging weight (while making sure your form stays good) and remember to do at least one warm-up set per muscle group (a warm up set uses a lot lighter weight for about 10 – 15 reps; it doesn’t count as one of your workout sets).

Build Sexy Curves Workout


Your usual full-body warm-up, plus at least one warm-up set per muscle group.


For each exercise do 3 sets of 8 – 12 reps. The weight should be heavy enough that you can’t exceed 12 reps. It should not be so heavy that you can’t reach 8 reps. Rest 60 seconds between sets.

Day 1: Upper Body

Bench Press
Reverse Bent Over Row
Shoulder Press
Bicep Curl

Day 2: Lower Body

Sumo Squat
Stiff-Legged Deadlift
Standing Calf Raise

Day 3: Upper Body

Hammer Curl
Skull Crushers

Day 4: Lower Body

Deep Squat
Reverse Lunge
Standing Calf Raise

Every Day: 15 – 45 minutes cardio.
Every Other Day: Abs!

Cool Down & Stretches

Your usual cool down and stretching.


You can do every exercise with either a barbell or a pair of dumbbells.

You can change rep ranges each month: 4 – 6; 10 – 15; 8 – 12.
If you do, remember that you need to lift light enough that you can hit the lowest rep, yet heavy enough that you can’t exceed the top rep in the range.

Do the exercises with great form and build up to the weight slowly.
Clean eating + resistance training + cardio = great results!

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

Exercise Videos



Upper Body

Lower Body


Upper Body

Lower Body

Enjoyed this workout? Let us know in the comments section below!

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