In-gym Female 3rd of June to 24th of June

In-gym Female 3rd of June to 24th 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
1Split squat3,4,582212
2RDL3,4,483212
3Step up3,4,48 (e/l)1
4Cable pull through3,4,4121221
5ABulgarian split squat3,3,430sec (e/l)-
5BCalf raise3,3,412 (e/l)1
TUESDAY
1Bench press3,4,582211.5
2Military press3,4,481.5
3Dumbbell row3,4,4101.5
4Push up3,3,4123211
5ADumbbell fly3,3,412221-
5BSkull crusher3,3,4121
WEDNESDAY
1Run13km--
1Row12km--
THURSDAY
1Trapbar deadlift3,4,482
2Dumbbell goblet squat3,4,483211
3ASL hip thrust3,3,412-
3BDumbbell suitcase carry3,3,430sec (e/a)1.5
4AIncline rear-delt fly3,3,412122-
4BIncline curl3,3,412-1
FRIDAY
1Hollow hold3,4,430 sec1
2Plank arm lifts3,4,48 (e/a)1
3Bike3,3,42 min80%1 min
4Push up3,3,4max1.5
5Barbell row3,3,4121221

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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