Strong bitch program

by Arnav S.

1 athletes joined

Program Description

To become a strong bitch

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Athletics, Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
70 minutes
Created
Jun 06, 2025 04:51
Last Edited
Jun 06, 2025 05:05

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Bench Press (Barbell)

3

1

5 reps

10 reps

-

-

2

Bent Over Row (Barbell)

3

6-8 reps

-

3

Incline Bench Press (Dumbbell)

3

8-12 reps

-

4

Underhand Lat Pulldown

3

8-12 reps

-

5

Seated Shoulder Press (Dumbbell)

3

8-12 reps

-

6

Light Jog

2

2

5 mins

5 mins

RPE 6

RPE 9

Day 1

1

Bench Press (Barbell)

3

1

3 reps

8 reps

-

-

2

Bent Over Row (Barbell)

3

6-8 reps

-

3

Incline Bench Press (Dumbbell)

3

8-12 reps

-

4

Underhand Lat Pulldown

3

8-12 reps

-

5

Seated Shoulder Press (Dumbbell)

3

8-12 reps

-

6

Light Jog

2

2

5 mins

5 mins

RPE 6

RPE 9

Day 1

1

Bench Press (Barbell)

3

1

1 reps

6 reps

-

-

2

Bent Over Row (Barbell)

3

6-8 reps

-

3

Incline Bench Press (Dumbbell)

3

8-12 reps

-

4

Underhand Lat Pulldown

3

8-12 reps

-

5

Seated Shoulder Press (Dumbbell)

3

8-12 reps

-

6

Light Jog

2

2

5 mins

5 mins

RPE 6

RPE 9

Day 2

1

Lateral Raise (Dumbbell)

3

8-12 reps

-

2

Sumo Deadlift (Barbell)

3

5 reps

-

3

Leg Press

3

8-12 reps

-

4

Bicep Curl (Barbell)

3

8-12 reps

-

5

Skull Crusher (Barbell)

3

8-12 reps

-

Day 2

1

Lateral Raise (Dumbbell)

3

8-12 reps

-

2

Sumo Deadlift (Barbell)

3

3 reps

-

3

Leg Press

3

8-12 reps

-

4

Bicep Curl (Barbell)

3

8-12 reps

-

5

Skull Crusher (Barbell)

3

8-12 reps

-

Day 2

1

Lateral Raise (Dumbbell)

3

8-12 reps

-

2

Sumo Deadlift (Barbell)

3

1 reps

-

3

Leg Press

3

8-12 reps

-

4

Bicep Curl (Barbell)

3

8-12 reps

-

5

Skull Crusher (Barbell)

3

8-12 reps

-

Day 3

1

Military Press (Barbell)

3

1

5 reps

10 reps

-

-

2

Lat Pulldown

3

6-8 reps

-

3

Incline Bench Press (Barbell)

3

8-12 reps

-

4

Cable Low Row

3

8-12 reps

-

5

Bench Press (Dumbbell)

3

8-12 reps

-

6

Light Jog

2

2

5 mins

5 mins

RPE 6

RPE 9

Day 3

1

Military Press (Barbell)

3

1

3 reps

8 reps

-

-

2

Lat Pulldown

3

6-8 reps

-

3

Incline Bench Press (Barbell)

3

8-12 reps

-

4

Cable Low Row

3

8-12 reps

-

5

Bench Press (Dumbbell)

3

8-12 reps

-

6

Light Jog

2

2

5 mins

5 mins

RPE 6

RPE 9

Day 3

1

Military Press (Barbell)

3

1

1 reps

6 reps

-

-

2

Lat Pulldown

3

6-8 reps

-

3

Incline Bench Press (Barbell)

3

8-12 reps

-

4

Cable Low Row

3

8-12 reps

-

5

Bench Press (Dumbbell)

3

8-12 reps

-

6

Light Jog

2

2

5 mins

5 mins

RPE 6

RPE 9

Day 4

1

Lateral Raise (Dumbbell)

3

8-12 reps

-

2

Squat (Barbell)

3

1

5 reps

10 reps

-

-

3

Romanian Deadlift (Barbell)

3

8-12 reps

-

4

Overhead Tricep Extension (Cable)

3

8-12 reps

-

5

Incline Curl (Dumbbell)

3

8-12 reps

-

Day 4

1

Lateral Raise (Dumbbell)

3

8-12 reps

-

2

Squat (Barbell)

3

1

3 reps

8 reps

-

-

3

Romanian Deadlift (Barbell)

3

8-12 reps

-

4

Overhead Tricep Extension (Cable)

3

8-12 reps

-

5

Incline Curl (Dumbbell)

3

8-12 reps

-

Day 4

1

Lateral Raise (Dumbbell)

3

8-12 reps

-

2

Squat (Barbell)

3

1

1 reps

6 reps

-

-

3

Romanian Deadlift (Barbell)

3

8-12 reps

-

4

Overhead Tricep Extension (Cable)

3

8-12 reps

-

5

Incline Curl (Dumbbell)

3

8-12 reps

-

Day 2

1

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

-

2

Sumo Deadlift (Barbell)

3 Sets

5 Reps

-

3

Leg Press

3 Sets

8-12 Reps

-

4

Bicep Curl (Barbell)

3 Sets

8-12 Reps

-

5

Skull Crusher (Barbell)

3 Sets

8-12 Reps

-

Day 4

1

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

-

2

Squat (Barbell)

3 Sets

1 Set

5 Reps

10 Reps

-

-

3

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

-

4

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

-

5

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

-

Day 1

1

Bench Press (Barbell)

3 Sets

1 Set

5 Reps

10 Reps

-

-

2

Bent Over Row (Barbell)

3 Sets

6-8 Reps

-

3

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

-

4

Underhand Lat Pulldown

3 Sets

8-12 Reps

-

5

Seated Shoulder Press (Dumbbell)

3 Sets

8-12 Reps

-

6

Light Jog

2 Sets

2 Sets

5 mins

5 mins

@6

@9

Day 3

1

Military Press (Barbell)

3 Sets

1 Set

5 Reps

10 Reps

-

-

2

Lat Pulldown

3 Sets

6-8 Reps

-

3

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

-

4

Cable Low Row

3 Sets

8-12 Reps

-

5

Bench Press (Dumbbell)

3 Sets

8-12 Reps

-

6

Light Jog

2 Sets

2 Sets

5 mins

5 mins

@6

@9