GIRLBOSS! - HLM 3x Full Body

Unleash your inner powerhouse with the GIRLBOSS! - HLM 3x Full Body program, a comprehensive 16-week journey designed for strength and endurance. This program features three training days per week, combining heavy, light, and medium intensity workouts to maximize muscle engagement and recovery. You'll tackle a variety of exercises, from barbell squats to machine rows, ensuring a balanced approach that targets all major muscle groups. Get ready to elevate your fitness game and build the confidence to crush your goals!

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.

STICK TO A PROGRAM FOR AT LEAST 6-12 MONTHS!
DONT PROGRAM HOP AND DONT CHANGE EXERCISE SELECTION ALL THE TIME!

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

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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

Romanian Deadlift (Barbell)

Bench Press (Dumbbell)

Squat (Smith Machine)

Lat Pulldown (Close Grip)

Tricep Extension (Cable)

Heavy

Pec Deck (Machine)

Reverse Pec Deck

Leg Extension

Leg Curl

Hip Abductor (Machine)

Standing Calf Raise

Light

Split Squat (Smith Machine)

Chest Supported Row (Machine)

Hip Thrust (Machine)

Seated Overhead Press (Dumbbell)

Bicep Curl (Dumbbell)

Medium

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