Molly 2.0

by Harry M.

1 athletes joined

Program Description

I’m

Program Overview

Level
Intermediate
Goal
Athletics, Strength, Women's
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Mar 31, 2026 06:22
Last Edited
Mar 31, 2026 07:11

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

15.1%

Glutes

12.2%

Hamstrings

11.3%

Front Delts

9.2%

Triceps

7.6%

Abs

7.1%

Upper Back

7.1%

Lats

5%

Chest

5%

Forearms

4.2%

Middle Delts

2.5%

Biceps

2.5%

Lower Back

2.5%

Adductors

2.5%

Stretching

2.5%

Full Body

1.7%

Other

1.7%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1A

Turkish Get Up

2

3 reps

-

1B

Med Ball Slam

2

8 reps

-

1C

Dead Hang

2

AMRAP

-

2A

Overhead Press (Barbell)

3

5-8 reps

-

2B

Pull-Up (Bodyweight)

3

AMRAP

-

3A

Pull-Up (Assisted)

3

5-8 reps

-

3B

Dip (Assisted)

3

5-8 reps

-

4

Farmer's Walk (Weighted)

3

1 mins

-

5

Push Up

3

AMRAP

-

Day 2

1A

Box Jump

2

5 reps

-

1B

Horse Pose Stretch

2

5 reps

-

2

Deadlift (Barbell)

3

3-5 reps

-

3

Romanian Deadlift (Barbell)

3

8-12 reps

-

4

Zercher Squat (Barbell)

3

5-8 reps

-

5

Glute Machine

3

8-12 reps

-

6

Bulgarian Split Squat (Dumbbell)

3

8-12 reps

-

7

Walking Lunge (Dumbbell)

3

5-8 reps

-

Day 3

1A

Pigeon Stretch

3

12 reps

-

1B

Couch Stretch

3

1 mins

-

1C

Calf Stretch

3

1 mins

-

1D

Butterfly Pose

3

1 mins

-

Day 1

1A

Turkish Get Up

2 Sets

3 Reps

-

1B

Med Ball Slam

2 Sets

8 Reps

-

1C

Dead Hang

2 Sets

AMRAP

-

2A

Overhead Press (Barbell)

3 Sets

5-8 Reps

-

2B

Pull-Up (Bodyweight)

3 Sets

AMRAP

-

3A

Pull-Up (Assisted)

3 Sets

5-8 Reps

-

3B

Dip (Assisted)

3 Sets

5-8 Reps

-

4

Farmer's Walk (Weighted)

3 Sets

1 mins

-

5

Push Up

3 Sets

AMRAP

-

Day 2

1A

Box Jump

2 Sets

5 Reps

-

1B

Horse Pose Stretch

2 Sets

5 Reps

-

2

Deadlift (Barbell)

3 Sets

3-5 Reps

-

3

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

-

4

Zercher Squat (Barbell)

3 Sets

5-8 Reps

-

5

Glute Machine

3 Sets

8-12 Reps

-

6

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

-

7

Walking Lunge (Dumbbell)

3 Sets

5-8 Reps

-

Day 3

1A

Pigeon Stretch

3 Sets

12 Reps

-

1B

Couch Stretch

3 Sets

1 mins

-

1C

Calf Stretch

3 Sets

1 mins

-

1D

Butterfly Pose

3 Sets

1 mins

-