GIRLBOSS! - HLM 3x Full Body

Program Description

A beginner / novice program for girls to get into the gym and achieve an aesthetic body. It is structured with the Heavy Light Medium system to maximise useful volume and frequency, minimise joint fatigue and optimise hypertrophy. RULES: Rest periods on the Heavy and Medium days are 2-3mins. Light day rest periods are 1-1.5mins. 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. Track your lifts (weight and reps for each set) using this app or the notepad on your phone and apply progressive overload. Workouts are on Monday, Wednesday and Friday or Tuesday, Thursday and Saturday. Phase 2 and 3 of this program for the Intermediate and Advanced level is out: INTERMEDIATE GIRLBOSS! HLM 3x Fullbody ADVANCED GIRLBOSS! HLM 3x Fullbody

Program Overview