Every title in the collection comes from Shawn Ray and the BuildWithPros team, built from personal trial and error. Not theory, not trends, not generic advice
Shawn Ray is a 13× Mr. Olympia competitor with 12 consecutive top-five finishes from 1990 to 2001, the 1991 Arnold Classic Champion, and an IFBB Hall of Fame inductee
Shawn Ray competed for nearly two decades at the highest level of professional bodybuilding
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The Bodybuilding Training Blueprint for Women · Audiobook
Regular price€8,95 EUR
Regular priceSale price€8,95 EUR
Chapters
What Forty Years of Bodybuilding Actually Taught Shawn.
Why the habits that survived four decades of training matter more than any single routine.
Women Actually Do Build Serious Muscle.
How to know what your own body can build, and how long that takes.
The Actual Mechanics of Growth.
Which few mechanics decide whether a set builds anything, and which ones are noise.
Progressive Overload, Honestly.
How to keep the demand climbing in the weeks the weight refuses to move.
Building the Physique You Actually Want.
How to aim your weekly work at the shape you want rather than the one you get.
Exercise Selection and Execution.
Knowing when a movement has earned its place and when it is quietly wasting sessions.
Cardio for the Woman Who Trains.
How much conditioning helps a lean phase before it starts costing you muscle.
Recovery, Fatigue, and When More Stops Being Better.
Reading the early signals that training stress has outrun what your body can repair.
Training Around Injuries and Building Resilient Structure.
How to keep training hard while something heals, without losing the ground you gained.
Training During and After Pregnancy.
What changes while you carry, and how to return to loaded lifting with care.
Training Through the Cycle, Perimenopause, and Menopause.
Which adjustments the research supports across the transition, and which ones it does not.
Getting Lean, Protecting Muscle, and What Aggressive Weight Loss Really Costs.
Why a faster cut takes back the muscle you spent seasons building, and how to pace it.
Training for the Long Haul.
How to build a training life that still works in your sixties and beyond.
What you get
1 full MP3 plus chapters in ZIP
Professional narration in English
Plays in any audio app already on your phone, tablet, or computer, no extra app required
Stream the full MP3 or download everything and listen offline
Instant access after checkout, no account needed
Lifetime access, re-download anytime
Licensed for personal use only, not for sharing
How you download and listen
Instant access after checkout. Your audiobook arrives as one full MP3 plus a ZIP containing every chapter as a separate file.
The full MP3 can be streamed or downloaded. The ZIP must be downloaded, archives cannot be streamed.
Download once and the files are yours to keep on any phone, tablet, or computer.
The files play in any audio app already on your device. No extra software is needed.
If you want to keep track of which chapter you are on, a dedicated audiobook player does it better than a music app. It remembers your position between sessions, keeps the chapters in order, and lets you adjust playback speed.
BuildWithPros recommends two free options: BookPlayer on iPhone and iPad, which imports the ZIP directly, and Voice on Android, which reads the extracted folder as one book. No account required in either.
Your link never expires and no account is needed.
On iPhone and iPad Tap the download link and choose Download. The files are saved in the Files app, in the Downloads folder. Tap a ZIP file in Files and it unpacks into a folder with all the chapters. From there, play them directly or import the ZIP into BookPlayer.
On Android Tap the download link and the files are saved in your Downloads folder, which you find in your Files app. Tap the ZIP file and choose Extract to unpack the chapters into a folder. From there, play them directly or open the folder in Voice.
Want extra security? Create a free account with your checkout email, then your files are always available even without the order confirmation.
Need help? Reach out to the BuildWithPros team through the contact page.
Digital products are non-refundable once accessed.
About The Bodybuilding Training Blueprint for Women · Audiobook
The Bodybuilding Training Blueprint for Women is a 13-chapter, 4 hour 25 minute audiobook on bodybuilding training for women, written by Shawn Ray, a 13× Mr. Olympia competitor. Most women who lift seriously spend years collecting exercises from different places without ever learning which order they belong in, and the cost is training blocks that never add up to a physique. This is professional narration, not Shawn Ray's own voice. A recorded introduction plays on this page, so you can hear the subject and how the narration sounds before you buy.
Where female bodybuilding training differs, and where it does not
Female bodybuilding training runs on the same mechanics as any serious training: tension, proximity to failure, and enough weekly work to force a response. A trial that ran pre menopausal and post menopausal women through a structured resistance program for twenty weeks found both groups gained substantial strength. What shifts with age is the volume the muscle needs to answer, not the method. Listen to the opening chapters on your commute, then count the hard sets you actually completed last week.
What female bodybuilding workouts owe to the rep range
Female bodybuilding workouts get built from five to twenty reps per working set. Below five, load makes fatigue and technical breakdown the limiting factor before the muscle accumulates enough stimulus. Above twenty, grip and breathing quit before the fibers do. Shawn Ray runs four exercises per body part and four sets per exercise in the eight to twelve rep range, and most working sets stop with one to three reps still in reserve.
Why one body part stalls while the rest keeps moving
Glute development answers to ten to twenty hard sets a week, spread across two or three sessions. Quads take six to fifteen, the back ten to sixteen split between vertical and horizontal pulling, and the side and rear deltoids six to twelve. Sets that fall outside those ranges are the usual reason a body part stalls while the rest of the physique keeps moving. Every twelve weeks the numbers get redistributed toward whatever is lagging.
What cardio buys a woman who lifts hard
Two to four moderate sessions a week of twenty to forty minutes each usually supports a fat loss phase. Keep them off the same day as the heaviest lower body work. The public health guideline of one hundred fifty minutes a week is a separate target, aimed at cardiovascular health rather than at a physique. Chapter seven keeps the two apart.
Who this audiobook is not written for
A woman who wants a written workout plan with exercises laid out week by week will get more from a program than from this. The audiobook does not cover exercise demonstrations, and it hands over ranges and reasoning instead. That is why it holds up when the gym, the schedule or the body changes, because the reasoning travels and a fixed plan does not.
Two other titles sit either side of this one. The Bodybuilding Nutrition Blueprint for Women covers the fueling behind the same training, and Shawn Ray on Competing covers what changes once you decide to step on stage. The audiobook is instant access after checkout, delivered as one full MP3 plus chapters in ZIP. The download link is emailed immediately, with lifetime access so you can re-download whenever you need it.
Disclaimer. This audiobook is provided for educational purposes only and is not medical or healthcare advice. It is not intended to diagnose, treat, cure, or prevent any condition or injury. Consult a qualified physician before starting any new training program, and consult your own clinician about training during pregnancy, after birth, or with a medical condition. Individual results vary. Full terms in the BuildWithPros Disclaimer.
Listen to it once, then fix the weekly set count on the body part that has stopped moving.
Frequently asked questions
Straight answers about this product
Thirteen chapters on how a woman who trains seriously should structure her lifting: rep ranges, proximity to failure, weekly hard sets per body part, exercise choice, conditioning, fatigue, and the life phases that change the answer. A professional reader narrates it rather than Shawn himself.
No. They are two separate works. The nutrition edition covers calories, protein, macros and fueling across the phases. Among fitness books for women this one sits on the training side: how hard a set has to be, and how much weekly work each muscle needs.
No. It is not a female bodybuilding workout plan with the exercises filled in. It gives the ranges and the reasoning for choosing inside them, so you can build a female bodybuilding training plan yourself and rebuild it when your week changes. Shawn Ray does not walk through movements on screen in any BuildWithPros title.
Glutes want ten to twenty hard sets in a week, placed over two or three separate days. Quads sit at six to fifteen. The back wants ten to sixteen, divided evenly between pulling from overhead and pulling toward you. Side and rear delts take six to twelve.
Most working sets finish with one to three reps in reserve, meaning the last two or three reps were genuinely difficult. True failure is saved for the last set of an exercise rather than used on everything.
Twelve weeks is the minimum honest window. Real hypertrophy adaptations take roughly that long to become visible, which is why quitting at four weeks tells you nothing about whether the approach suited your body.
A twenty week study put women on both sides of the transition through the same structured resistance program, and strength climbed substantially in both groups. Its authors concluded that women past the transition likely need more than six to eight sets per muscle weekly to match the growth response.
Two to four sessions weekly at twenty to forty minutes each is usually plenty for a woman who already lifts hard, scheduled away from her heaviest leg day. The separate public health target of one hundred fifty minutes weekly is about cardiovascular health, not physique.
One chapter does. It covers what changes across pregnancy, why the standard postpartum clearance appointment is a starting point rather than a finish line, and why seeing a pelvic floor physical therapist before returning to loaded lifting matters.
Yes. The chapters on weekly set targets, exercise rotation, fatigue management and weak point prioritization are aimed at a lifter who already trains hard and wants the structure behind the work rather than an introduction to the gym.
A professional narrator, not Shawn Ray. You can hear the recorded introduction on this page before you decide. It runs 4 hours 25 minutes across thirteen chapters, and it is the audiobook edition rather than a weight training for women book you read on paper.
Digital products are non-refundable under EU consumer law once accessed. If delivery fails, contact BuildWithPros support and the audiobook will be resent within 24 hours.
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