VM Summer Strength

by Valentina Michelena

Program Description

All around

Program Overview

Level
Intermediate
Goal
Women's, Strength, Muscle
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 05, 2026 03:28
Last Edited
Apr 07, 2026 02:12

Muscle Engagement

Front

Back

MuscleSet

Glutes

21.6%

Hamstrings

17.4%

Quadriceps

10.7%

Triceps

8.2%

Abs

6.2%

Lower Back

5.7%

Front Delts

5.7%

Biceps

4.1%

Abductors

3.4%

Chest

3.3%

Upper Back

3.3%

Lats

3.3%

Middle Delts

2.5%

Forearms

2.5%

Adductors

2.3%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

1

1

4 reps

4 reps

4 reps

4 reps

RPE 7

RPE 8

RPE 8.5

RPE 9

2

Hip Thrust (Barbell)

4

5 reps

RPE 8

3

Romanian Deadlift (Dumbbell)

3

6 reps

RPE 7

4

Bulgarian Split Squat (Dumbbell)

3

6 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1

1

1

4 reps

4 reps

4 reps

4 reps

RPE 7

RPE 8

RPE 8.5

RPE 9

2

Hip Thrust (Barbell)

4

5 reps

RPE 8

3

Romanian Deadlift (Dumbbell)

3

6 reps

RPE 7

4

Bulgarian Split Squat (Dumbbell)

3

6 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1

1

1

4 reps

4 reps

4 reps

4 reps

RPE 7

RPE 8

RPE 8.5

RPE 9

2

Hip Thrust (Barbell)

4

5 reps

RPE 8

3

Romanian Deadlift (Dumbbell)

3

6 reps

RPE 7

4

Bulgarian Split Squat (Dumbbell)

3

6 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1

1

1

4 reps

4 reps

4 reps

4 reps

RPE 7

RPE 8

RPE 8.5

RPE 9

2

Hip Thrust (Barbell)

4

5 reps

RPE 8

3

Romanian Deadlift (Dumbbell)

3

6 reps

RPE 7

4

Bulgarian Split Squat (Dumbbell)

3

6 reps

RPE 8

Day 2

1

Bench Press (Barbell)

2

2

4 reps

4 reps

RPE 7

RPE 8

2

Bent Over Row (Barbell)

4

5 reps

RPE 7

3

Seated Shoulder Press (Dumbbell)

3

6 reps

RPE 7

4

Bicep Curl (Dumbbell)

3

8 reps

RPE 8

5

Skull Crusher (Dumbbell)

3

8 reps

RPE 8

Day 2

1

Bench Press (Barbell)

2

2

4 reps

4 reps

RPE 7

RPE 8

2

Bent Over Row (Barbell)

4

5 reps

RPE 7

3

Seated Shoulder Press (Dumbbell)

3

6 reps

RPE 7

4

Bicep Curl (Dumbbell)

3

8 reps

RPE 8

5

Skull Crusher (Dumbbell)

3

8 reps

RPE 8

Day 2

1

Bench Press (Barbell)

2

2

4 reps

4 reps

RPE 7

RPE 8

2

Bent Over Row (Barbell)

4

5 reps

RPE 7

3

Seated Shoulder Press (Dumbbell)

3

6 reps

RPE 7

4

Bicep Curl (Dumbbell)

3

8 reps

RPE 8

5

Skull Crusher (Dumbbell)

3

8 reps

RPE 8

Day 2

1

Bench Press (Barbell)

2

2

4 reps

4 reps

RPE 7

RPE 8

2

Bent Over Row (Barbell)

4

5 reps

RPE 7

3

Seated Shoulder Press (Dumbbell)

3

6 reps

RPE 7

4

Bicep Curl (Dumbbell)

3

8 reps

RPE 8

5

Skull Crusher (Dumbbell)

3

8 reps

RPE 8

Day 3

1

Hip Thrust (Barbell)

4

10 reps

RPE 7

2

Bulgarian Split Squat (Dumbbell)

3

10 reps

RPE 8

3

Hamstring Curl

3

12 reps

RPE 8

4

Hip Abductor (Machine)

3

15 reps

RPE 9

5

Hip Adductor (Machine)

3

15 reps

RPE 9

Day 3

1

Hip Thrust (Barbell)

4

10 reps

RPE 7

2

Leg Press

3

12 reps

RPE 8

3

Hamstring Curl

3

12 reps

RPE 8

4

Glute Kickback (Cable)

3

12 reps

RPE 8

5

Hip Abductor (Machine)

3

15 reps

RPE 9

Day 3

1

Hip Thrust (Barbell)

4

10 reps

RPE 7

2

Leg Press

3

12 reps

RPE 8

3

Hamstring Curl

3

12 reps

RPE 8

4

Glute Kickback (Cable)

3

12 reps

RPE 8

5

Hip Abductor (Machine)

3

15 reps

RPE 9

Day 3

1

Hip Thrust (Barbell)

4

10 reps

RPE 7

2

Leg Press

3

12 reps

RPE 8

3

Hamstring Curl

3

12 reps

RPE 8

4

Glute Kickback (Cable)

3

12 reps

RPE 8

5

Hip Abductor (Machine)

3

15 reps

RPE 9

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

4 Reps

4 Reps

4 Reps

4 Reps

@7

@8

@8.5

@9

2

Hip Thrust (Barbell)

4 Sets

5 Reps

@8

3

Romanian Deadlift (Dumbbell)

3 Sets

6 Reps

@7

4

Bulgarian Split Squat (Dumbbell)

3 Sets

6 Reps

@8

Day 2

1

Bench Press (Barbell)

2 Sets

2 Sets

4 Reps

4 Reps

@7

@8

2

Bent Over Row (Barbell)

4 Sets

5 Reps

@7

3

Seated Shoulder Press (Dumbbell)

3 Sets

6 Reps

@7

4

Bicep Curl (Dumbbell)

3 Sets

8 Reps

@8

5

Skull Crusher (Dumbbell)

3 Sets

8 Reps

@8

Day 3

1

Hip Thrust (Barbell)

4 Sets

10 Reps

@7

2

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

@8

3

Hamstring Curl

3 Sets

12 Reps

@8

4

Hip Abductor (Machine)

3 Sets

15 Reps

@9

5

Hip Adductor (Machine)

3 Sets

15 Reps

@9