Program Description
To be awesome, snatched, and strong. To improve mental health. To feel like a girl boss. To feel hot girl. To be healthy. To be serving and toned when in Texas. To be slaying on vacation. “I WANT TO LOOK AND FEEL THE BEST I HAVE IN THIS CHAPTERS PREPARE BITCHES”
Program Overview
- LevelBeginner
- GoalPowerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 28, 2024 04:41
- Last EditedAug 26, 2024 08:28
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
3 reps
RPE 7
2
Chest Press (Machine)
1
3
4 reps
8 reps
RPE 6
RPE 8
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
4
Arnold Press
3
8 reps
RPE 7.5
5
Lat Pulldown
3
8 reps
RPE 7
6
Plank
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 7
2
Push Up
3
3 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Single Arm High Row (Cable)
3
8 reps
RPE 7
6
Arnold Press
3
8 reps
RPE 7.5
7
Plank
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 7
2
Push Up
3
3 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Single Arm High Row (Cable)
3
8 reps
RPE 7
6
Arnold Press
3
8 reps
RPE 7.5
7
Plank
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 7
2
Push Up
3
3 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Single Arm High Row (Cable)
3
8 reps
RPE 7
6
Arnold Press
3
8 reps
RPE 7.5
7
Plank
2
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
2
Hip Thrust (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
KAS Glute Bridge Hold
3
0.5 mins
RPE 10
4
Squat (Smith Machine)
3
8 reps
RPE 8
5
Split Squat (Smith Machine)
3
8 reps
RPE 8
6
Single Leg Press
3
8 reps
RPE 8
7
Leg Press
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
2
Hip Thrust (Barbell)
4
10 reps
3
KAS Glute Bridge Hold
3
0.5 mins
4
Squat (Smith Machine)
4
8 reps
5
Split Squat (Smith Machine)
3
8 reps
6
Single Leg Press
3
8 reps
7
Leg Press
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
2
Hip Thrust (Barbell)
4
10 reps
3
KAS Glute Bridge Hold
3
0.5 mins
4
Squat (Smith Machine)
4
8 reps
5
Split Squat (Smith Machine)
3
8 reps
6
Single Leg Press
3
8 reps
7
Leg Press
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
2
Hip Thrust (Barbell)
4
10 reps
3
KAS Glute Bridge Hold
3
0.5 mins
4
Squat (Smith Machine)
4
8 reps
5
Split Squat (Smith Machine)
3
8 reps
6
Single Leg Press
3
8 reps
7
Leg Press
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Decline Crunch
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
Bicep Curl (Dumbbell)
1
3
Lateral Raise (Dumbbell)
1
4
Incline Curl (Dumbbell)
1
5
Tricep Rope Push Down (Cable)
1
6
Decline Crunch
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
Bicep Curl (Dumbbell)
1
3
Lateral Raise (Dumbbell)
1
4
Incline Curl (Dumbbell)
1
5
Tricep Rope Push Down (Cable)
1
6
Decline Crunch
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
2
Bicep Curl (Dumbbell)
1
3
Lateral Raise (Dumbbell)
1
4
Incline Curl (Dumbbell)
1
5
Tricep Rope Push Down (Cable)
1
6
Decline Crunch
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 6
5
Walking Lunge
3
6 reps
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 10
7
Stretching
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
3
Glute Kickback (Cable)
3
15 reps
RPE 6
4
Leg Curl
3
8 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 6
6
Hip Abductor (Machine)
3
25 reps
7
Walking Lunge
2
6 reps
8
Hamstring Stretch with Rotation
3
4 reps
9
World's Greatest Stretch
3
4 reps
10
Cat Cow Stretch
3
4 reps
11
Stretching
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
3
Glute Kickback (Cable)
3
15 reps
RPE 6
4
Leg Curl
3
8 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 6
6
Hip Abductor (Machine)
3
25 reps
7
Walking Lunge
2
6 reps
8
Hamstring Stretch with Rotation
3
4 reps
9
World's Greatest Stretch
3
4 reps
10
Cat Cow Stretch
3
4 reps
11
Stretching
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
3
Glute Kickback (Cable)
3
15 reps
RPE 6
4
Leg Curl
3
8 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 6
6
Hip Abductor (Machine)
3
25 reps
7
Walking Lunge
2
6 reps
8
Hamstring Stretch with Rotation
3
4 reps
9
World's Greatest Stretch
3
4 reps
10
Cat Cow Stretch
3
4 reps
11
Stretching
1
3 mins
RPE 6
Week 1
1 / 4 Weeks
Day 2
1
World's Greatest Stretch2 Sets
10 Reps
2
Hip Thrust (Barbell)1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
KAS Glute Bridge Hold3 Sets
0.5 mins
@10
4
Squat (Smith Machine)3 Sets
8 Reps
@8
5
Split Squat (Smith Machine)3 Sets
8 Reps
@8
6
Single Leg Press3 Sets
8 Reps
@8
7
Leg Press3 Sets
8 Reps
@8
Day 1
1
Push Up3 Sets
3 Reps
@7
2
Chest Press (Machine)1 Set
3 Sets
4 Reps
8 Reps
@6
@8
3
Bicep Curl (Dumbbell)3 Sets
8 Reps
@8
4
Arnold Press3 Sets
8 Reps
@7.5
5
Lat Pulldown3 Sets
8 Reps
@7
6
Plank2 Sets
1 mins
Day 3
1
Seated Row (Cable)3 Sets
8 Reps
@8
2
Bicep Curl (Dumbbell)1 Set
2 Sets
8 Reps
8 Reps
@6
@8
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
@7
4
Tricep Rope Push Down (Cable)3 Sets
8 Reps
@8
5
Decline Crunch2 Sets
AMRAP
Day 4
1
Hip Thrust (Barbell)1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@10
2
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
@6
3
Leg Curl3 Sets
8 Reps
@7
4
Leg Extension3 Sets
8 Reps
@6
5
Walking Lunge3 Sets
6 Reps
@7
6
Hip Abductor (Machine)2 Sets
AMRAP
@10
7
Stretching1 Set
5 mins
@6