In-gym Female 13th of May to 3rd of June

In-gym Female 13th of May to 3rd of June

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.

#
Exercise
Sets
Reps
Tempo
Rest
MONDAY
1Bulgarian split squat3,4,562212
2Hamstring raise3,4,4121322
3Front squat3,4,48221-
4Single leg half squat3,4,410 (e/l)-1
5ACalf raise3,3,415122-
5BRussian twist3,3,430-1
TUESDAY
1Incline press3,4,5122212
2Seated cable row3,4,4121332
3APush up3,4,4Max331-
3BIncline dumbbell row3,4,4101221
4ASeated DB shoulder press3,3,415112-
4BFace pull3,3,4151221
WEDNESDAY
1AWeighted box jump3,4,53--
1BPlank3,4,530s-1
2Run5,6,7100m90%30s
3Rower3,4,5500m-1
4Bike2,3,430sMax2
THURSDAY
1Leg press3,4,4101252
2Hyperextension3,4,415-1
3AHamstring curl3,3,412122-
3BDumbbell row3,3,412 (e/a)1321.5
4AT-bar row3,3,410122-
4BSeated calf raise3,3,420-1
FRIDAY
1Run1,2,22km-2
2ACrab walk3,4,515m (e/w)--
2BSide plank3,4,520s (e/s)--
2CSumo squat (bodyweight)3,4,515--
2DPush press3,4,512--
2EHammer curl3,4,512-2

How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”.
  3. 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.
  4. In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’.
  5. 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.
  6. You can also tap on the name of exercises to view more information and see an example of how they are performed.
  7. ‘W’ at the top of the plan means warm up.

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