T Nation

Best Damn Workout Figure Competitor

Hello Christian, my wife is preparing for a Figure Competition, and after some changes we give a try to the BDW program. We didn´t expect such great results, as she is skinny and she never trained with some of the tools and frequency listed in the program.

The issues we are struggling is avoid direct chest movements, and she feels legs and glutes need more work for the development.

Could you help us on how to structure the training for a female and touch the target muscles? (shoulders, lats, glutes and legs)


As for the legs part, you’re training legs every day, I don’t see why they would need more work. Perhaps you might not be giving 100% effort on the heavy set? You really need to imagine you’re going beyond your limits on that last set, every time.