FEMALE FULL BODY

Program Description

Program designed to be easy to follow with just 2 different sessions: workout A and workout B. Meant to be performed 3 times per week. - Week 1: A, B, A - Week 2: B, A, B - Repeat. OR do every other day, that would mean you workout 3.5 times per week. But it’s not necessary to be strict on this. Just alternate between A and B. If you have 2 sessions one week and 4 the next it doesn’t matter in the long run. Just don’t stop. Full body program, meaning push/pull/legs-exercises each day. It has a lower body focus. Feel free to add more upper body exercises. Optional: add abs at the end of each workout. Warm up before each workout with 5-10 minutes with LIGHT cardio. Choose whatever you feel like, this could be rower, elliptical, bike, assault bike, incline treadmill, light jogging etc… Before each exercise: perform it with lower weight, increasing until you are at your working weight. Most of the exercises are programmed at RPE 8. Meaning you should have around 2 reps in reserve. To make this easier to follow, just go until you feel the movement slow down. That should put you at around RPE 8. The progression scheme is double progression. Meaning progress happens by increasing the reps until you hit the top rep range on each set. Then you increase the weight by the smallest increment. Machine: Go one stack heavier. Dumbbell: Pick the next dumbbell. Barbell: Add 2,5kg or 5 Pounds. EXAMPLE: Romanian deadlift 1 - 50kg, reps 9,8,8 2 - 50kg, reps 10,9,8 3 - 50kg, reps 11,10,10 4 - 50kg, reps 12,11,11 5 - 50kg, reps 12,12,12 (Increase weight by 2,5kg) 6 - increase weight to 52,5 and try to get 12 reps again.

Program Overview