Muscle Building Home Workout for Women | PUMPED WORKOUT 4

It’s time for PUMPED 4—the next step in your full-body muscle-building journey! This workout is built around supersets, hitting the 8-12 rep range to sculpt lean muscle and boost strength. Keep the intensity high, challenge yourself, and feel the pump in every move.

#buildmuscle #strengthtrainingforwomen #garagefitnessgirl
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W O R K O U T

Complete the superset (pair of movements) as follows: 30 secs work/15 secs rest *30 seconds rest between supersets

I used a yoga block + a set of 5kg/10 lbs, 7.5kg/16.5 lbs, 10kg/22 lbs, 15kg/32 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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Superset 1
1️⃣Front Squat | 10kg/22 lbs,
1️⃣RDL | 15kg/32 lbs
.
Superset 2
2️⃣Shoulder Press | 7.5kg/16.5 lbs
2️⃣Bicep Curls | 7.5kg/16.5 lbs
.
Superset 3
3️⃣FFE Split lunge (L) side | 7.5kg/16.5 lbs
3️⃣FFE Split lunge (R) side | 7.5kg/16.5 lbs
.
Superset 4
4️⃣Alt Front Raise | 5kg/10 lbs
4️⃣Hammer Curl | 7.5kg/16.5 lbs
.
Superset 5
5️⃣Deadlift March | 10kg/22 lbs,
5️⃣Weighted Wall Sit | 10kg/22 lbs,
.
Superset 6
6️⃣Bridge Floor Press | 10kg/22 lbs,
6️⃣Glute Bridge | 10kg/22 lbs,
.
Abs Finisher
1️⃣Sprinter Situp
2️⃣Flutter Kicks
3️⃣Plank Hip Dips
4️⃣Side V Crunch (L) side
5️⃣Reverse Plank Crunch
6️⃣Side V Crunch (R) side
*Workout Complete 🔥Burn 301 Calories
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P U M P E D: Your Weekly Muscle-Building Workout

Welcome to PUMPED, a strength-focused workout designed to help you build muscle, get stronger, and feel your best—without spending hours in the gym. Each week, a new workout drops, and for best results, you should repeat it 2-3 times throughout the week.

How It Works:

🔹 Focused on Muscle Growth – We’ll train in the hypertrophy rep range (8-12 reps per set) to maximize muscle-building.
🔹 3 Sets Per Exercise – Each move is performed for 30 seconds per set, giving you just the right amount of volume for results.
🔹 Superset Format – Pairing exercises together makes each session efficient and effective—perfect for busy women who want serious results.
🔹 Progressive Overload – We’ll repeat this format and similar movements throughout March so you can focus on lifting heavier or improving form each week—the key to building strength and muscle.

For Best Results:

💪 Stick to the Plan – Repeat each week’s workout 2-3 times to maximize progress.
🚶 Walk Daily – Aim for 30 minutes a day to boost recovery, metabolism, and overall health.
🍗 Prioritize Protein – Protein fuels muscle growth! Make sure you’re eating enough to support strength and recovery.
📊 Track Your Progress – Logging your weights and reps will help you see improvements and keep you motivated.

Strength doesn’t happen by accident—it happens with consistency, effort, and a plan. Let’s get PUMPED and build some muscle! 💪🔥
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🤳S  O C I A L S

Website: https://www.garagefitnessgirl.com
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D I S C L A I M E R
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

Thank You For Following Along
Penny xo