Women's Upper Lower

-Each workout is designed to be challenging. During the first few weeks the intensity (difficulty of the set/amount of weight) will increase. Next few weeks we work on bringing up volume a bit more (number of sets). Last few weeks we will max volume and intensity!

- Some sets will say + set in the description. This means go beyond the given rep prescribed. Do your best and count all the clean reps. Then use this new rep count to recalculate your one rep max on this exercise.


- Rest at least 2min between sets. Especially in the lower body sets because they use more of your muscles and CNS. Each workout should take 60-90min. Not less than an hour.


-Recommend giving a day rest in between 2 back to back days ex: Mon- Lower A, Tues- Upper A, Wed- break, Thurs- Lower B, Friday Upper B, rest, rest.


- Start each exercise with 1-2 warm up sets in which you use the same rep range and form but with a lot lighter weight than the working sets. 

-Rep range explained: the rep range is the amount of reps prescribed per set. 8-10 means you do the sets within the rep range of 8-10. If you can't do the minimum rep requirement on each set the weight is too heavy. Once you pass the top end of the rep range for EACH set you must go up in weight. Especially in the lower body heavy sets. You must keep them heavy. So for example hipthrust 3x6-8, if you get 10,9,9 go up. 

-RPE explained: stay within prescribed RPE (Rate of Perceived Exertion) which is basically saying how hard to push an exercise. If it says RPE 10 it means go all out (you should not be able to do another rep even if you tried your best) RPE 9 means you could maybe have done an extra rep, RPE 8 means 2 reps left in the tank, and so on.

-Tip: any exercise can be swapped for an alternative on the app for example if gym doesn't have machine hip thrust go to swap and change the exercise to the barbell version. Boostcamp can allow you to make this swap permanent for all your other workouts.

- Feel free to swap exercises for similar movements and even play around with the rep ranges, the key is to push yourself. Stick to the number of sets and the RPE is most important.

- Stay consistent and don't take days off. Once you finish the program, rest a full week before running it again with your new one rep maxes and gainz

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Seated Dip (Machine)

Lat Pulldown

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Face Pull

Lateral Raise (Dumbbell)

Treadmill

Upper B

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Cable)

Incline Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Cable Rear Delt Fly

Upper A

Squat (Barbell)

Lateral Lunge (Weighted)

Bulgarian Split Squat (Dumbbell)

Glute Kickback

Leg Raise (Captain's Chair)

Stair Climber

Lower A

Hip Thrust (Machine)

Romanian Deadlift (Barbell)

Goblet Squat

Back Extension (Weighted)

Decline Crunch

Lower B

Deadlift (Barbell)

0 reviews for Women's Upper Lower