Program Description
Welcome to your personalized 4-week muscle-building journey! This program is designed specifically for you, an intermediate female athlete looking to enhance your strength and sculpt your body with a focus on glutes, core, and chest. With a balanced approach of medium volume workouts, you'll challenge your muscles five days a week in the comfort of your garage gym, ensuring you maximize your results without overwhelming your body. By the end of this program, you’ll not only see noticeable improvements in your physique but also feel empowered and confident in your strength. Let’s get started on building the body you desire!
Program Overview
- LevelIntermediate, Advanced
- GoalBuild Muscle, Powerlifting, Bodybuilding, Muscle & Sculpting, Powerbuilding, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedJul 05, 2025 05:34
- Last EditedAug 03, 2025 03:24
Summary
Transform your strength training routine with this 4-week Personalized Strength Training Program, designed for dedicated lifters looking to build muscle and enhance overall strength. With 5 focused sessions each week, you'll tackle a variety of exercises targeting both upper and lower body, including Bulgarian Split Squats, Bench Press, and Romanian Deadlifts, all tailored to your fitness level. This program is perfect for those with garage gym setups, ensuring you have the tools needed to push your limits. Get ready to see real results as you commit to this structured and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.1%
Abs
14.2%
Hamstrings
12.3%
Quadriceps
12.2%
Upper Back
7.8%
Chest
7.1%
Lower Back
6.6%
Lats
6.6%
Triceps
4.3%
Front Delts
3.8%
Biceps
2.9%
Adductors
1.7%
Other
0.8%
Olympic
0.5%
