Program Description
Second level of the Gym Girlie program.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 08, 2024 07:38
- Last EditedAug 29, 2024 11:28
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6.5
3
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Good Morning
4
10 reps
RPE 6.5
5
Glute Bridge (Barbell)
4
15 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6.5
3
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Good Morning
4
10 reps
RPE 6.5
5
Glute Bridge (Barbell)
4
15 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6.5
3
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Good Morning
4
10 reps
RPE 6.5
5
Glute Bridge (Barbell)
4
15 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
4
20 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6.5
3
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 6.5
RPE 6.5
4
Good Morning
4
10 reps
RPE 6.5
5
Glute Bridge (Barbell)
4
15 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
5
10-12 reps
RPE 6.5
3
Wide Grip Lat Pulldown
5
10-12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 6.5
6A
Lying Leg Raise
3
20 reps
RPE 6.5
6B
Side Plank
1
1 mins
RPE 6.5
7
Jog
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
5
10-12 reps
RPE 6.5
3
Wide Grip Lat Pulldown
5
10-12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 6.5
6A
Lying Leg Raise
3
20 reps
RPE 6.5
6B
Side Plank
1
1 mins
RPE 6.5
7
Jog
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
5
10-12 reps
RPE 6.5
3
Wide Grip Lat Pulldown
5
10-12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 6.5
6A
Lying Leg Raise
3
20 reps
RPE 6.5
6B
Side Plank
1
1 mins
RPE 6.5
7
Jog
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 6.5
2
Single Arm Row (Dumbbell)
5
10-12 reps
RPE 6.5
3
Wide Grip Lat Pulldown
5
10-12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 6.5
6A
Lying Leg Raise
3
20 reps
RPE 6.5
6B
Side Plank
1
1 mins
RPE 6.5
7
Jog
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 6.5
2
Leg Extension
4
10-12 reps
RPE 6.5
3
Step-Up (Weighted)
4
10 reps
RPE 6.5
4
Leg Press
4
10-12 reps
RPE 6.5
5
Walking Lunge (Dumbbell)
3
30 reps
RPE 6.5
6
Jog
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 6.5
2
Leg Extension
4
10-12 reps
RPE 6.5
3
Step-Up (Weighted)
4
10 reps
RPE 6.5
4
Leg Press
4
10-12 reps
RPE 6.5
5
Walking Lunge (Dumbbell)
3
30 reps
RPE 6.5
6
Jog
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 6.5
2
Leg Extension
4
10-12 reps
RPE 6.5
3
Step-Up (Weighted)
4
10 reps
RPE 6.5
4
Leg Press
4
10-12 reps
RPE 6.5
5
Walking Lunge (Dumbbell)
3
30 reps
RPE 6.5
6
Jog
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 6.5
2
Leg Extension
4
10-12 reps
RPE 6.5
3
Step-Up (Weighted)
4
10 reps
RPE 6.5
4
Leg Press
4
10-12 reps
RPE 6.5
5
Walking Lunge (Dumbbell)
3
30 reps
RPE 6.5
6
Jog
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 6.5
4
Incline Bench Neutral
4
10-12 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
7-9 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 6.5
4
Incline Bench Neutral
4
10-12 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
7-9 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 6.5
4
Incline Bench Neutral
4
10-12 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
7-9 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6.5
2
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 6.5
4
Incline Bench Neutral
4
10-12 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
7-9 reps
RPE 6.5
6
Jog
1
20 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 6.5
1B
Lunge (Bodyweight)
4
20 reps
RPE 6.5
1C
Stability Ball Knee Tucks
4
12-20 reps
RPE 6.5
2A
Arm Circle
3
20 reps
RPE 6.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
3A
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 6.5
3B
Kettlebell Swing
4
20 reps
RPE 6.5
4A
Push Up
4
8-12 reps
RPE 6.5
4B
Upright Row (Dumbbell)
4
20 reps
RPE 6.5
5
Jog
1
20 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 6.5
1B
Lunge (Bodyweight)
4
20 reps
RPE 6.5
1C
Stability Ball Knee Tucks
4
12-20 reps
RPE 6.5
2A
Arm Circle
3
20 reps
RPE 6.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
3A
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 6.5
3B
Kettlebell Swing
4
20 reps
RPE 6.5
4A
Push Up
4
8-12 reps
RPE 6.5
4B
Upright Row (Dumbbell)
4
20 reps
RPE 6.5
5
Jog
1
20 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 6.5
1B
Lunge (Bodyweight)
4
20 reps
RPE 6.5
1C
Stability Ball Knee Tucks
4
12-20 reps
RPE 6.5
2A
Arm Circle
3
20 reps
RPE 6.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
3A
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 6.5
3B
Kettlebell Swing
4
20 reps
RPE 6.5
4A
Push Up
4
8-12 reps
RPE 6.5
4B
Upright Row (Dumbbell)
4
20 reps
RPE 6.5
5
Jog
1
20 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 6.5
1B
Lunge (Bodyweight)
4
20 reps
RPE 6.5
1C
Stability Ball Knee Tucks
4
12-20 reps
RPE 6.5
2A
Arm Circle
3
20 reps
RPE 6.5
2B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
3A
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 6.5
3B
Kettlebell Swing
4
20 reps
RPE 6.5
4A
Push Up
4
8-12 reps
RPE 6.5
4B
Upright Row (Dumbbell)
4
20 reps
RPE 6.5
5
Jog
1
20 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Walking Lunge (Dumbbell)4 Sets
20 Reps
@6.5
2
Romanian Deadlift (Barbell)4 Sets
10-12 Reps
@6.5
3
Hamstring Curl1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
4
Good Morning4 Sets
10 Reps
@6.5
5
Glute Bridge (Barbell)4 Sets
15 Reps
@6.5
6
Jog1 Set
20 mins
@7
Day 2
1
Pull-Up (Assisted)4 Sets
10 Reps
@6.5
2
Single Arm Row (Dumbbell)5 Sets
10-12 Reps
@6.5
3
Wide Grip Lat Pulldown5 Sets
10-12 Reps
@6.5
4
Lateral Raise (Dumbbell)4 Sets
10-12 Reps
@6.5
5
Bicep Curl (Dumbbell)4 Sets
12 Reps
@6.5
6A
Lying Leg Raise3 Sets
20 Reps
@6.5
6B
Side Plank1 Set
1 mins
@6.5
7
Jog1 Set
20 mins
@7
Day 3
1
Bulgarian Split Squat (Dumbbell)4 Sets
10-12 Reps
@6.5
2
Leg Extension4 Sets
10-12 Reps
@6.5
3
Step-Up (Weighted)4 Sets
10 Reps
@6.5
4
Leg Press4 Sets
10-12 Reps
@6.5
5
Walking Lunge (Dumbbell)3 Sets
30 Reps
@6.5
6
Jog1 Set
20 mins
@6.5
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
@6.5
2
Chest Fly (Dumbbell)3 Sets
10 Reps
@6.5
3
Dip (Bodyweight)3 Sets
10 Reps
@6.5
4
Incline Bench Neutral4 Sets
10-12 Reps
@6.5
5
Tricep Rope Push Down (Cable)3 Sets
7-9 Reps
@6.5
6
Jog1 Set
20 mins
@7
Day 5
1A
Rear Delt Fly (Dumbbell)4 Sets
10-12 Reps
@6.5
1B
Lunge (Bodyweight)4 Sets
20 Reps
@6.5
1C
Stability Ball Knee Tucks4 Sets
12-20 Reps
@6.5
2A
Arm Circle3 Sets
20 Reps
@6.5
2B
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@6.5
3A
Standing Shoulder Press (Dumbbell)4 Sets
10 Reps
@6.5
3B
Kettlebell Swing4 Sets
20 Reps
@6.5
4A
Push Up4 Sets
8-12 Reps
@6.5
4B
Upright Row (Dumbbell)4 Sets
20 Reps
@6.5
5
Jog1 Set
20 mins
@7