Advanced GIRLBOSS! HLM 3X Full Body

The continuation of the Intermediate Girlboss program.

RULES:
You need to be at least Late Intermediate to run this program.
!! ONLY RUN THIS PROGRAM WHEN THE INTERMEDIATE PROGRAM STOPS WORKING AND:
a) you have tried bulking up and still don't progressively overload
b) you have tried upping your protein intake and still do not progressively overload.

Rest periods on the Heavy and Medium days are 2-3mins, supersets are mandatory pretty much.
Light day rest periods are 1-1.5mins and supersets are NOT mandatory as the rest periods make it shorter.

This program is designed with the female body in mind. It is structured with the Heavy Light Medium system to maximise useful volume and frequency, minimise joint fatigue and optimise hypertrophy. 

In order for a fullbody program to work variety is essential.
So we vary the exercises, the reps and also the rest periods.

Heavy days = Heavy Compounds, Low Reps, Long Rest
Light Days= Isolations (for joint health and recovery), High Reps, Short Rest
Medium Days = Medium Compounds (hypertrophy focused and more joint friendly than the ones on the H day), Medium Reps, Medium Rest.

If you change things around the whole system falls apart.
It's a brutally effective system to sculpt your dream body.

It's a constant work in progress.
Any feedback is more than welcome!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

HEAVY

LIGHT

MEDIUM

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