Bodybuilding Female/Men : Two 6-week lifting programs

Female Bodybuilding 6-Week Lifting Program:

Weeks 1-3 (Foundation Building):

    1 - Monday (Upper Body):
        Bench Press: 3 sets of 10 reps
        Rows: 3 sets of 12 reps
        Overhead Press: 3 sets of 10 reps

    2 - Wednesday (Lower Body):
        Squats: 4 sets of 8 reps
        Deadlifts: 3 sets of 10 reps
        Lunges: 3 sets of 12 reps

    3 - Friday (Full Body):
        Pull-Ups: 3 sets to failure
        Dumbbell Shoulder Press: 3 sets of 12 reps
        Romanian Deadlifts: 3 sets of 10 reps

Weeks 4-6 (Intensification):

    1 - Monday (Upper Body):
        Incline Bench Press: 4 sets of 8 reps
        Bent Over Rows: 4 sets of 10 reps
        Arnold Press: 3 sets of 12 reps

    2 - Wednesday (Lower Body):
        Front Squats: 4 sets of 10 reps
        Sumo Deadlifts: 3 sets of 8 reps
        Step-Ups: 3 sets of 12 reps

    3 - Friday (Full Body):
        Chin-Ups: 3 sets to failure
        Lateral Raises: 3 sets of 12 reps
        Glute Bridges: 4 sets of 10 reps.

Male Bodybuilding 6-Week Lifting Program:

Weeks 1-3 (Foundation Building):

    1 - Monday (Chest and Triceps):
        Barbell Bench Press: 4 sets of 10 reps
        Tricep Dips: 3 sets of 12 reps
        Push-Ups: 3 sets to failure

    2 - Wednesday (Back and Biceps):
        Deadlifts: 4 sets of 8 reps
        Pull-Ups: 3 sets to failure
        Barbell Curls: 3 sets of 12 reps

    3 - Friday (Legs and Shoulders):
        Squats: 4 sets of 10 reps
        Military Press: 3 sets of 10 reps
        Leg Press: 3 sets of 12 reps

Weeks 4-6 (Intensification):

    1 - Monday (Chest and Triceps):
        Incline Bench Press: 4 sets of 8 reps
        Tricep Kickbacks: 3 sets of 12 reps
        Diamond Push-Ups: 3 sets to failure

    2 - Wednesday (Back and Biceps):
        Romanian Deadlifts: 4 sets of 10 reps
        Hammer Curls: 3 sets of 12 reps
        Lat Pulldowns: 3 sets of 10 reps

    3 - Friday (Legs and Shoulders):
        Front Squats: 4 sets of 10 reps
        Seated Dumbbell Press: 3 sets of 10 reps
        Calf Raises: 3 sets of 12 reps

These programs focus on progressive overload and variety, ensuring both men and women experience balanced muscle development over the 6-week period. Adjust weights based on individual fitness levels and always prioritize proper form to prevent injuries.