In-gym Female 24th of June to 15th of July

In-gym Female 24th of June to 15th of July

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
1Chest press3,4,4122111
2ASeated DB shoulder press3,4,415-
2BSingle arm row3,3,415 (e/a)1
3ADumbbell front raise3,3,415-
3BDumbbell lateral raise3,3,415
3CHammer curl3,4,4201
TUESDAY
1Squat3,4,4102111
2AHamstring curl3,4,410-
2BSingle leg half squat3,3,48 (e/l)1
3Single-leg leg press3,3,415 (e/l)1
4ALateral lunge3,3,410 (e/l)1
4BSeated calf raise3,3,4201
WEDNESDAY
1SkippingAMAP1 minute1
2Bodyweight squat-20-
3Push up-Max-
4Rower-500m-
5Plank-1 minute-
THURSDAY
1APush press3,4,4102
1BInverted row3,4,4121.5
2ALat pulldown3,3,412122-
2BLateral raise3,3,4151
3ATriceps extension3,3,412-
3BDumbbell curl3,3,4151
FRIDAY
1ARDL3,4,410-
1BLeg extension3,4,4121221
2ASplit squat3,3,410 (e/l)-
2BAb rollout3,3,481.5
3ACalf raise3,3,415122-
3BRussian twist3,3,415 (e/s)-1
4Bike110 minutes-

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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