logo
Gym Girlie Gainz - Level One
by Rachel W.
18 athletes joined
Program Description
First Level of the Girlie Gainz Program
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 08, 2024 12:07
Last Edited
Jun 12, 2024 12:26
down_app
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
6 Reps
@6
@6
@6
@6.5
@6.5
2
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6
3
Arnold Press
5 Sets
7-9 Reps
@6.5
4
Tricep Pushdown (Cable)
4 Sets
8-10 Reps
@6.5
5
Lateral Raise (Dumbbell)
4 Sets
7-9 Reps
@6.5
6
Walk
1 Set
30 mins
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
2
Walking Lunge
3 Sets
20 Reps
@6.5
3
Leg Extension
5 Sets
7-9 Reps
@6.5
4
Hamstring Curl
3 Sets
7-9 Reps
@6.5
5
Walk
1 Set
30 mins
@7
Day 4
1
Wide Grip Pull-Up
5 Sets
8-12 Reps
@6.5
2
Rear Delt Fly (Dumbbell)
3 Sets
7-9 Reps
@6.5
3
Lat Pulldown
5 Sets
7-9 Reps
@6.5
4
Military Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
5
Seated Row (Cable)
3 Sets
7-9 Reps
@6.5
7A
Stability Ball Knee Tucks
3 Sets
12-15 Reps
@6.5
7B
Stability Ball Roll Out
1 Set
12-15 Reps
@6.5
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
2
Hamstring Curl
3 Sets
7-9 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
5 Sets
14-18 Reps
@6.5
4
Hip Thrust (Barbell)
5 Sets
8-15 Reps
@6.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@6.5
6
Walk
1 Set
30 mins
@7
Day 2
1
Pull-Up (Assisted)
5 Sets
8-12 Reps
@6.5
2
Front Raise
5 Sets
7-9 Reps
@6.5
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@6.5
4
Bicep Curl (Dumbbell)
3 Sets
7-9 Reps
@6.5
5
Walk
1 Set
30 mins
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
6 Reps
@6
@6
@6
@6.5
@6.5
2
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6
3
Arnold Press
5 Sets
7-9 Reps
@6.5
4
Tricep Pushdown (Cable)
4 Sets
8-10 Reps
@6.5
5
Lateral Raise (Dumbbell)
4 Sets
7-9 Reps
@6.5
6
Walk
1 Set
30 mins
@7
Day 2
1
Pull-Up (Assisted)
5 Sets
8-12 Reps
@6.5
2
Front Raise
5 Sets
7-9 Reps
@6.5
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@6.5
4
Bicep Curl (Dumbbell)
3 Sets
7-9 Reps
@6.5
5
Walk
1 Set
30 mins
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
2
Walking Lunge
3 Sets
20 Reps
@6.5
3
Leg Extension
5 Sets
7-9 Reps
@6.5
4
Hamstring Curl
3 Sets
7-9 Reps
@6.5
5
Walk
1 Set
30 mins
@7
Day 4
1
Wide Grip Pull-Up
5 Sets
8-12 Reps
@6.5
2
Rear Delt Fly (Dumbbell)
3 Sets
7-9 Reps
@6.5
3
Lat Pulldown
5 Sets
7-9 Reps
@6.5
4
Military Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
5
Seated Row (Cable)
3 Sets
7-9 Reps
@6.5
7A
Stability Ball Knee Tucks
3 Sets
12-15 Reps
@6.5
7B
Stability Ball Roll Out
1 Set
12-15 Reps
@6.5
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
2
Hamstring Curl
3 Sets
7-9 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
5 Sets
14-18 Reps
@6.5
4
Hip Thrust (Barbell)
5 Sets
8-15 Reps
@6.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@6.5
6
Walk
1 Set
30 mins
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
6 Reps
@6
@6
@6
@6.5
@6.5
2
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6
3
Arnold Press
5 Sets
7-9 Reps
@6.5
4
Tricep Pushdown (Cable)
4 Sets
8-10 Reps
@6.5
5
Lateral Raise (Dumbbell)
4 Sets
7-9 Reps
@6.5
6
Walk
1 Set
30 mins
@7
Day 2
1
Pull-Up (Assisted)
5 Sets
8-12 Reps
@6.5
2
Front Raise
5 Sets
7-9 Reps
@6.5
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@6.5
4
Bicep Curl (Dumbbell)
3 Sets
7-9 Reps
@6.5
5
Walk
1 Set
30 mins
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
2
Walking Lunge
3 Sets
20 Reps
@6.5
3
Leg Extension
5 Sets
7-9 Reps
@6.5
4
Hamstring Curl
3 Sets
7-9 Reps
@6.5
5
Walk
1 Set
30 mins
@7
Day 4
1
Wide Grip Pull-Up
5 Sets
8-12 Reps
@6.5
2
Rear Delt Fly (Dumbbell)
3 Sets
7-9 Reps
@6.5
3
Lat Pulldown
5 Sets
7-9 Reps
@6.5
4
Military Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
5
Seated Row (Cable)
3 Sets
7-9 Reps
@6.5
7A
Stability Ball Knee Tucks
3 Sets
12-15 Reps
@6.5
7B
Stability Ball Roll Out
1 Set
12-15 Reps
@6.5
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
2
Hamstring Curl
3 Sets
7-9 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
5 Sets
14-18 Reps
@6.5
4
Hip Thrust (Barbell)
5 Sets
8-15 Reps
@6.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@6.5
6
Walk
1 Set
30 mins
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
6 Reps
@6
@6
@6
@6.5
@6.5
2
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6
3
Arnold Press
5 Sets
7-9 Reps
@6.5
4
Tricep Pushdown (Cable)
4 Sets
8-10 Reps
@6.5
5
Lateral Raise (Dumbbell)
4 Sets
7-9 Reps
@6.5
6
Walk
1 Set
30 mins
@7
Day 2
1
Pull-Up (Assisted)
5 Sets
8-12 Reps
@6.5
2
Front Raise
5 Sets
7-9 Reps
@6.5
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@6.5
4
Bicep Curl (Dumbbell)
3 Sets
7-9 Reps
@6.5
5
Walk
1 Set
30 mins
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
2
Walking Lunge
3 Sets
20 Reps
@6.5
3
Leg Extension
5 Sets
7-9 Reps
@6.5
4
Hamstring Curl
3 Sets
7-9 Reps
@6.5
5
Walk
1 Set
30 mins
@7
Day 4
1
Wide Grip Pull-Up
5 Sets
8-12 Reps
@6.5
2
Rear Delt Fly (Dumbbell)
3 Sets
7-9 Reps
@6.5
3
Lat Pulldown
5 Sets
7-9 Reps
@6.5
4
Military Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
5
Seated Row (Cable)
3 Sets
7-9 Reps
@6.5
7A
Stability Ball Knee Tucks
3 Sets
12-15 Reps
@6.5
7B
Stability Ball Roll Out
1 Set
12-15 Reps
@6.5
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@6.5
@6.5
@6.5
2
Hamstring Curl
3 Sets
7-9 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
5 Sets
14-18 Reps
@6.5
4
Hip Thrust (Barbell)
5 Sets
8-15 Reps
@6.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@6.5
6
Walk
1 Set
30 mins
@7