GIRLBOSS! - HLM 3x Full Body

A program for girls to get into the gym and achieve an aesthetic body.
It is structured with the Heavy Light Medium system to maximise useful volume and frequency, minimise joint fatigue and optimise hypertrophy. 

RULES:
Rest periods on the Heavy and Medium days are 2-3mins.
Light day rest periods are 1-1.5mins.

In order for a fullbody program to work variety is essential.
So we vary the exercises, the reps and also the rest periods.

Heavy days = Heavy Compounds, Low Reps, Long Rest
Light Days= Isolations (for joint health and recovery), High Reps, Short Rest
Medium Days = Medium Compounds (hypertrophy focused and more joint friendly than the ones on the H day), Medium Reps, Medium Rest.

If you change things around the whole system falls apart.

Workouts are on Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.

Phase 2 of this program for the Intermediate level is out:
INTERMEDIATE GIRLBOSS! HLM 3x Fullbody

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Squat (Barbell)

Bench Press (Dumbbell)

Romanian Deadlift (Barbell)

Lat Pulldown (Close Grip)

Tricep Extension (Cable)

Heavy

Chest Fly (Cable)

Face Pull

Leg Extension

Leg Curl

Hip Abductor (Machine)

Standing Calf Raise

Light

Split Squat (Smith Machine)

Dumbbell Row

Hip Thrust (Machine)

Seated Overhead Press (Dumbbell)

Bicep Curl (Dumbbell)

Medium

1 reviews for GIRLBOSS! - HLM 3x Full Body