Girl Gym Body

by Mayka Bergeron Kramer

1 athletes joined

Program Description

It's for people who want to have the body of their dreams.

Program Overview

Level
Beginner, Novice
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Feb 03, 2025 04:16
Last Edited
Feb 03, 2025 05:02

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Dumbbell Row

3

10 reps

-

2

Romanian Deadlift (Dumbbell)

3

8 reps

-

3

Lateral Raise (Dumbbell)

3

9 reps

-

4

Leg Press

3

10 reps

-

Day 1

1

Leg Press

3

10 reps

-

2

Concentration Curl

3

9 reps

-

3

Goblet Squat

3

10 reps

-

4

Bench Press (Dumbbell)

3

9 reps

-

Day 1

1

Leg Press

3

10 reps

-

2

Dumbbell Row

3

10 reps

-

3

Romanian Deadlift (Dumbbell)

3

10 reps

-

4

Hammer Curl

3

10 reps

-

Day 1

1

Wrist Curls

3

10 reps

-

2

Standing Calf Raise

3

10 reps

-

3

Dumbbell Row

3

10 reps

-

4

Romanian Deadlift (Dumbbell)

3

10 reps

-

5

Incline Bench Press (Dumbbell)

3

10 reps

-

Day 2

1

Goblet Squat

3

9 reps

-

2

Shrug (Dumbbell)

3

10 reps

-

3

Seated Dumbbell Curl

3

8 reps

-

4

Leg Press

3

10 reps

-

5

Side Bend (Dumbbell)

3

9 reps

-

Day 2

1

Front Raise

3

10 reps

-

2

Romanian Deadlift (Dumbbell)

3

10 reps

-

3

Bicep Curl (Dumbbell)

3

8 reps

-

4

Leg Press

3

10 reps

-

Day 2

1

Goblet Squat

3

10 reps

-

2

Wrist Curls

3

10 reps

-

3

Side Bend (Dumbbell)

3

10 reps

-

4

Romanian Deadlift (Dumbbell)

3

10 reps

-

5

Dumbbell Row

3

10 reps

-

Day 2

1

Hammer Curl

3

10 reps

-

2

Goblet Squat

3

10 reps

-

3

Concentration Curl

3

10 reps

-

4

Leg Press

3

10 reps

-

Day 3

1

Incline Bench Press (Dumbbell)

3

8 reps

-

2

Romanian Deadlift (Dumbbell)

3

10 reps

-

3

Dumbbell Row

3

10 reps

-

4

Lateral Raise (Dumbbell)

3

9 reps

-

Day 3

1

Pec Fly (Dumbbell)

3

8 reps

-

2

Standing Calf Raise

3

8 reps

-

3

Front Raise

3

10 reps

-

4

Romanian Deadlift (Dumbbell)

3

10 reps

-

5

Lateral Raise (Dumbbell)

3

9 reps

-

Day 3

1

Standing Calf Raise

3

10 reps

-

2

Concentration Curl

3

10 reps

-

3

Goblet Squat

3

10 reps

-

4

Snatch (Kettlebell)

3

8 reps

-

Day 3

1

Romanian Deadlift (Dumbbell)

3

10 reps

-

2

Lateral Raise (Dumbbell)

3

10 reps

-

3

Goblet Squat

3

10 reps

-

4

Seated Overhead Press (Dumbbell)

3

10 reps

-

Day 2

1

Goblet Squat

3 Sets

9 Reps

-

2

Shrug (Dumbbell)

3 Sets

10 Reps

-

3

Seated Dumbbell Curl

3 Sets

8 Reps

-

4

Leg Press

3 Sets

10 Reps

-

5

Side Bend (Dumbbell)

3 Sets

9 Reps

-

Day 3

1

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

-

2

Romanian Deadlift (Dumbbell)

3 Sets

10 Reps

-

3

Dumbbell Row

3 Sets

10 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

9 Reps

-

Day 1

1

Dumbbell Row

3 Sets

10 Reps

-

2

Romanian Deadlift (Dumbbell)

3 Sets

8 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

9 Reps

-

4

Leg Press

3 Sets

10 Reps

-