BUILD SHAPE PLAN

YOU DON’T GET THE ASS YOU WANT BY SITTING ON IT…

Introduction
Your Workout Plan
Diet & Supplements

Introduction

Welcome to the Build Shape Plan for women. This plan will guide you towards adding weight and shape to your physique. It aims to significantly boost weight gaining and improve overall health. Over the course of this plan, you will learn what exercises to do, what to eat and what supplements to take to get the perfect shape. Follow our plan accordingly and you will begin to see yourself gaining weight in just over a week.

3 Month Plan

All plans generated by Workout Planner are intended to be followed for 3 months to see desirable results, however you will notice changes in your physique during the process of this plan; generally a little after a week.

Your Workout Plan

In order to properly build shape, one can't just eat their way there unless they simply wish to gain fat. Most individuals who are on the thinner side prefer to  build shape with a healthy mixture of muscle and fat, so if you're here to do that, you are in the right place. 

Preface

If you're new to bodybuilding, don't get too discouraged if you can't complete all the exercises at first. You're body will adapt over the next coming weeks to allow you to lift heavier weights and recover faster from training.

Rest Period

Rest for 30 - 60 seconds in between sets, this gives your muscles ample time to recover. You can rest for 60 seconds after each exercise.

Note

To learn about reps, sets and weight progression please refer to this page.

Monday - Cardio

Exercises 
Reps
Sets
Exercise Demo
Target Body Part
Star Jumps
20
4
Cardio, Legs, Arms
Light Jogging
5 mins
1
Legs, Butt, Cardio
Skipping Rope
25
2
Cardio, Legs
Elliptical Machine
5 mins
1
Legs, Arms, Cardio

Tuesday - Legs + Abs

Exercises

Reps

Sets

Exercise Demo

Target Body Part

Squats
10
3
Legs, Butt, Abs
Reverse Lunges
10
3
Legs
Standing Crunch-less Ab Workout
20
4
Abs
Bicycle Crunches
20
4
Abs

Wednesday - Rest Day

Thursday - Arms + Back

Exercise

Reps

Sets

Exercise Demo

Target Body Part

Push Ups
5
4
Arms, Back, Core
Lateral Raises
15
4
Shoulders, Back
Dumbbell Curls
10
3
Arms, 
Barbell Rows
10
3
Arms, Back 

Friday - Body + Booty

Exercise

Reps

Sets

Exercise Demo

Target Body Part

Squats
 10
Legs, Core
Reverse Lunges 
10 
 3
Legs, Core 
Plank 
1 min 
 3
Legs, Core, Arms 
Jump Squats 
10 
 3
Legs, Core, Arms 
 

Your Diet & Supplements

We've taken the hassle out of making your first weeks meal plan. For the next week, just replace the meals below with something else you like that roughly matches the carb, protein, fat and calorie content below.

Try to eat every two hours as this will keep your bodies metabolism anabolic. We can think of metabolism in two ways: catabolism and anabolismCatabolism is essentially when your body is starved of nutrients and eats itself, while anabolism is when your body is sufficiently nourished and builds itself.

You want your body to stay anabolic otherwise it will basically eat itself, so keep eating roughly every 2 hours.

Tips

  1. Add an extra 200 calories to your meals every day for optimum results
  2. Use My Fitness Pal to find meals with similar nutritional value, its free!
  3. Visit the forum for Questions & Answers

Supplements

Take Vegie Vite to supplement your weight gain. Vegie Vite works well for individuals with fast metabolisms and slim frames who are looking to gain size without sacrificing wholesome nutrients. With a unique combination of essential proteins, calories, vitamins and minerals, Vegie Vite will help you put on the weight you need without spending too much on other unnecessary supplements.


Your Meal Plan

Remember to replace the meals below after a week to keep your taste palate happy.

Monday

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: 4 Weet-Bix, 1 Banana, 1 Cup Strawberries
 70
 9
 1
 373
Morning Tea: Vegemite and Cheese Sandwich
 34
7
8
268
Lunch: Whole Grain Sandwich, with 3 Slices of Ham, 2 Slices of Cheese, 1/2 Tomato, 1/4 Avocado, 1 Lettuce Leaf and 2tbsp of Mayonnaise
45
37
38
643
Afternoon Tea: 2 Small Cans of Tuna
 0
70
2
294
Dinner: 200g Chicken Schnitzel with Garlic Mashed Potato (2 potatoes)
67
36
46
826.
 
Supplements: Take Vegie Vite with breakfast, lunch and dinner.

 

Tuesday 

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: 4 Pancakes with 1/2 Cup of Strawberries, 1 Banana, Maple Syrup and 1 Cup of Milo
 91
10
6
475
Morning Tea: Fruit Salad with 1 Apple, 1/2 Banana, 1/2 Cup of Strawberries, and 1/2 Cup of Grapes
45
1
0
190
Lunch: Pasta and Meatballs
17
25
23
468
Afternoon Tea: 2 Vegemite and Cheese Toasted Sandwiches
64
37
26
634
Dinner: 3 Crumbed Lamb Cutlets with 1/4 Cup Peas, 1 Carrot, 1/4 Broccoli, 1/4 Cup Cauliflower and 1/4 Cup Corn Kernels
 20
4
50
704.

Supplements: Take Vegie Vite with breakfast, lunch and dinner.

Note: Wednesday is rest day. We recommend eating natural/greek yoghurt with LSA mix. Munch on plenty of nuts and seeds throughout the day. Drink plenty of fluids and eat fruit and berries. An omelette with diced bacon and cheese for dinner.

Thursday

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: 3tbsp Greek Yoghurt combined with 1 Kiwi Fruit and 1 Banana
56
1
5
255
Morning Tea: 4 Waffles with Maple Syrup
54
6
16
420
Lunch: 1 Small Can of Tuna in 1.5 Servings of Pasta
63
80
3
594
Afternoon Tea: 4 Chicken Shish Kebabs
8
71
6
384
Dinner: 150g Beef Stroganoff with 1/2 cup Mushrooms, 2 Garlic Cloves and  1/2 Onion and 1 1/2 Cup of Rice
81
54
24
749.

Supplements: Take Vegie Vite with breakfast, lunch and dinner.

Friday

Meal
Carbs(g)
Protein(g)
Fat(g)
Calories
Breakfast: 4 Slices of Wholegrain Toast with Butter and Honey
84
3
1
336
Morning Tea: 2 Large Choc-Chip Muffins
46
7
27
448
Lunch: Fish and Chips (takeaway)
30
11
7
230
Afternoon Tea: 4 Chicken Teriyaki Sushi Rolls
126
40
10
684
Dinner: T-Bone Steak, Mashed Potato and Steamed Vegetables
71
40
12
557

Supplements: Take Vegie Vite with breakfast, lunch and dinner with breakfast, lunch and dinner.

Sat & Sun

Just pig out! Think of these two days as cheat days! You deserve it.

 

YOUR WORKOUT PLAN IS READY!
Congratulations! Your workout plan is ready. Click outside of this box to close the window. Remember to consult with a doctor before beginning new diets or exercises.