5'9", 180 lbs Female: What It Looks Like, BMI, Macros & Workouts

A simple three-day a week lifting routine with a focus on barbell lifts like squat, deadlift, and bench press. Ideal for beginners or intermediates who want to build a great physique and get stronger.

A two-day a week full body lifting routine with a focus on barbell lifts like squat, deadlift, and bench press. Ideal for building a great physique and getting stronger if you can only get to the gym a couple times a week.

Short but intense circuits to get you results in as little time as possible.

Short but intense circuits to get you results in as little time as possible.

An evidence-based routine designed specifically for women by long-time trainer Michael Mathews to "get you toned, lean, and strong as quickly as possible without crash dieting, 'good genetics,' or doing ridiculous amounts of cardio or wasting ridiculous amounts of time in the gym". The routine emphasizes the lower body and gets you result with a focus on the core barbell lifts like squat, bench, and deadlift.

A simple, popular, and proven beginner routine with a focus on full body barbell lifts like bench press, squat, and deadlift. The routine is focused on strength, but it's also suitable for building muscle and/or getting toned assuming you follow your meal plan.

A simple and effective beginner barbell routine that automatically cycles and progresses based on your performance. The focus of the routine is aesthetics, so it will work great for building muscle or losing fat assuming you follow your meal plan, but you'll also get stronger in the process. Designed and popularized by the bodybuilding.com community.