Home » In-gym Female 22nd of April to 13th of May In-gym Female 22nd of April to 13th of May April 23, 2019April 19, 2019 by Andrew We’re now doing things a little bit differently. The ‘plans’ section will have a new 3-week training plan uploaded every 3 weeks for each plan type. 2 recipes will be uploaded each week just as before, these will be uploaded as a ‘nutrition plan’. These will be uploaded each week. We wanted to streamline things, so we separated the meal plans and training plans into their own sections. Try and hit all 5 of the sessions! Tap on the exercise name to see an illustration and description! You can also log your weight, sets and reps by tapping on the green + that appears in the bottom right after tapping on an exercise. Scroll to the very bottom of this page for detailed instructions. #ExerciseSetsRepsTempoRest MONDAY1Squat3,4,5832122RDL3,4,4842123AStep up3,4,410 (e/l)--3BSingle leg glute bridge3,4,410 (e/l)12214ACalf raise3,3,48133-4BPlank3,3,460 sec-1TUESDAY1ABench press3,4,58321-1BBarbell row3,4,41012222AIncline press3,4,412311-2BLat pulldown3,4,41212313ADumbbell front raise3,3,410122-3BCable pull apart3,3,4121321WEDNESDAY1ABox jump3,4,55--1BSide plank3,4,520s (e/s)-12Run2,3,31km23Rower2,2,31km-24Bike13km-2THURSDAY1Deadlift3,4,4811312Pull ups3,4,4612223ABarbell hip thrust3,3,410133-3BBarbell shrug3,3,4121321.54ADumbbell goblet squat3,3,48331-4BFarmers carry3,3,450m-1FRIDAY1Run13km--2ABodyweight squat2,2,315321-2BRussian twist2,2,330--2CBodyweight lunge2,2,312 (e/s)321-2DPlank2,2,360s--2EStep up2,2,315 (e/l)-2 How to read the program? Sessions 1-5 should be completed in order across the week. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”. In the “Sets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block. In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the ‘up’, ‘pause’ and ‘down’ stages of the exercise. The pause will always be at the highest tension point of the exercise. You can also tap on the name of exercises to view more information and see an example of how they are performed. ‘W’ at the top of the plan means warm up.