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Faster Leaner Stronger Phase 2
by Katrina Little
2 athletes joined
Program Description
This program was made by Mike Mathews as a lifting program for women to become lean via weight lifting. This is phase 2. Increase weight via progressive overload. 8-10 reps and increase weight once you hit 10 reps.
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
30 minutes
Created
May 31, 2024 08:18
Last Edited
Jun 02, 2024 03:02
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Lunge (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Step-Up (Weighted)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Rear Delt Row
3 Sets
10 Reps
@9
3
Arnold Press
3 Sets
10 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Lunge (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Step-Up (Weighted)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Rear Delt Row
3 Sets
10 Reps
@9
3
Arnold Press
3 Sets
10 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Lunge (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Step-Up (Weighted)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Rear Delt Row
3 Sets
10 Reps
@9
3
Arnold Press
3 Sets
10 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Lunge (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Step-Up (Weighted)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Rear Delt Row
3 Sets
10 Reps
@9
3
Arnold Press
3 Sets
10 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Lunge (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Step-Up (Weighted)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Rear Delt Row
3 Sets
10 Reps
@9
3
Arnold Press
3 Sets
10 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Lunge (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Step-Up (Weighted)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Rear Delt Row
3 Sets
10 Reps
@9
3
Arnold Press
3 Sets
10 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Lunge (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Step-Up (Weighted)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Rear Delt Row
3 Sets
10 Reps
@9
3
Arnold Press
3 Sets
10 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Lunge (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Step-Up (Weighted)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Rear Delt Row
3 Sets
10 Reps
@9
3
Arnold Press
3 Sets
10 Reps
@9
4
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@9
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
5
Hammer Curl
3 Sets
10 Reps
@9