Build Shape Regime For Women Generated.


Your Workout Plan
Diet & Supplements


Welcome to the Build Shape regime 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 transform in as little as 1 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. 


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.


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

Monday - Cardio

Exercises RepsSetsExercise DemoTarget Body Part
Star Jumps204VideoCardio, Legs, Arms
Light Jogging5 mins1VideoLegs, Butt, Cardio
Skipping Rope252VideoCardio, Legs
Elliptical Machine5 mins1VideoLegs, Arms, Cardio

Tuesday - Legs + Abs




Exercise Demo

Target Body Part

Squats103VideoLegs, Butt, Abs
Reverse Lunges103VideoLegs
Standing Crunch-less Ab Workout204VideoAbs
Bicycle Crunches204VideoAbs

Wednesday - Rest Day

Thursday - Arms + Back




Exercise Demo

Target Body Part

Push Ups54VideoArms, Back, Core
Lateral Raises154VideoShoulders, Back
Dumbbell Curls103VideoArms, 
Barbell Rows103VideoArms, Back 

Friday - Body + Booty




Exercise Demo

Target Body Part

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


  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


Take Bulk Extreme from Musashi to gain weight faster without eating more. Bulk Extreme is best for individuals with fast metabolisms and slim frames who are looking to gain size with proper nutrients. With a unique combination of essential proteins, calories, vitamins and minerals, Bulk Extreme will 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.


Breakfast: 4 Weet-Bix, 1 Banana, 1 Cup Strawberries 70 9 1 373
Morning Tea: Vegemite and Cheese Sandwich 3478268
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 Mayonnaise45 3738643
Afternoon Tea: 2 Small Cans of Tuna 0702294
Dinner: 200g Chicken Schnitzel with Garlic Mashed Potato (2 potatoes)67 3646826.
Supplements: Take Bulk Extreme from Musashi with breakfast, lunch and dinner



Breakfast: 4 Pancakes with 1/2 Cup of Strawberries, 1 Banana, Maple Syrup and 1 Cup of Milo 91106475
Morning Tea: Fruit Salad with 1 Apple, 1/2 Banana, 1/2 Cup of Strawberries, and 1/2 Cup of Grapes45 10190
Lunch: Pasta and Meatballs172523468
Afternoon Tea: 2 Vegemite and Cheese Toasted Sandwiches643726634
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 20450704.

Supplements: Take Bulk Extreme from Musashi 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.


Breakfast: 3tbsp Greek Yoghurt combined with 1 Kiwi Fruit and 1 Banana 5615255
Morning Tea: 4 Waffles with Maple Syrup54616420
Lunch: 1 Small Can of Tuna in 1.5 Servings of Pasta63803594
Afternoon Tea: 4 Chicken Shish Kebabs 8716384
Dinner: 150g Beef Stroganoff with 1/2 cup Mushrooms, 2 Garlic Cloves and  1/2 Onion and 1 1/2 Cup of Rice815424749.

Supplements: Take Bulk Extreme from Musashi with breakfast, lunch and dinner


Breakfast: 4 Slices of Wholegrain Toast with Butter and Honey 84 31336
Morning Tea: 2 Large Choc-Chip Muffins46727448
Lunch: Fish and Chips (takeaway)30117230
Afternoon Tea: 4 Chicken Teriyaki Sushi Rolls1264010684
Dinner: T-Bone Steak, Mashed Potato and Steamed Vegetables71 4012557

Supplements: Take Bulk Extreme from Musashi with breakfast, lunch and dinner

Sat & Sun

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


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.