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Gym Girlie Gainz - Level Two
by Rachel W.
4 athletes joined
Program Description
Second level of the Gym Girlie program.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 08, 2024 07:38
Last Edited
Jun 04, 2024 12:47
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Week 1
1 / 4 Weeks
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
20 Reps
@6.5
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@6.5
3
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
4
Good Morning
4 Sets
10 Reps
@6.5
5
Glute Bridge (Barbell)
4 Sets
15 Reps
@6.5
6
Jog
1 Set
20 mins
@7
Day 2
1
Pull-Up (Assisted)
4 Sets
10 Reps
@6.5
2
Single Arm Row (Dumbbell)
5 Sets
10-12 Reps
@6.5
3
Wide Grip Lat Pulldown
5 Sets
10-12 Reps
@6.5
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@6.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@6.5
6A
Lying Leg Raise
3 Sets
20 Reps
@6.5
6B
Side Plank
1 Set
1 mins
@6.5
7
Jog
1 Set
20 mins
@7
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
@6.5
2
Leg Extension
4 Sets
10-12 Reps
@6.5
3
Step-Up (Weighted)
4 Sets
10 Reps
@6.5
4
Leg Press
4 Sets
10-12 Reps
@6.5
5
Walking Lunge (Dumbbell)
3 Sets
30 Reps
@6.5
6
Jog
1 Set
20 mins
@6.5
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@6.5
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6.5
3
Dip (Bodyweight)
3 Sets
10 Reps
@6.5
4
Incline Bench Neutral
4 Sets
10-12 Reps
@6.5
5
Tricep Rope Push Down (Cable)
3 Sets
7-9 Reps
@6.5
6
Jog
1 Set
20 mins
@7
Day 5
1A
Rear Delt Fly (Dumbbell)
4 Sets
10-12 Reps
@6.5
1B
Lunge (Bodyweight)
4 Sets
20 Reps
@6.5
1C
Stability Ball Knee Tucks
4 Sets
12-20 Reps
@6.5
2A
Arm Circle
3 Sets
20 Reps
@6.5
2B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
3A
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@6.5
3B
Kettlebell Swing
4 Sets
20 Reps
@6.5
4A
Push Up
4 Sets
8-12 Reps
@6.5
4B
Upright Row (Dumbbell)
4 Sets
20 Reps
@6.5
5
Jog
1 Set
20 mins
@7
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
20 Reps
@6.5
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@6.5
3
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
4
Good Morning
4 Sets
10 Reps
@6.5
5
Glute Bridge (Barbell)
4 Sets
15 Reps
@6.5
6
Jog
1 Set
20 mins
@7
Day 2
1
Pull-Up (Assisted)
4 Sets
10 Reps
@6.5
2
Single Arm Row (Dumbbell)
5 Sets
10-12 Reps
@6.5
3
Wide Grip Lat Pulldown
5 Sets
10-12 Reps
@6.5
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@6.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@6.5
6A
Lying Leg Raise
3 Sets
20 Reps
@6.5
6B
Side Plank
1 Set
1 mins
@6.5
7
Jog
1 Set
20 mins
@7
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
@6.5
2
Leg Extension
4 Sets
10-12 Reps
@6.5
3
Step-Up (Weighted)
4 Sets
10 Reps
@6.5
4
Leg Press
4 Sets
10-12 Reps
@6.5
5
Walking Lunge (Dumbbell)
3 Sets
30 Reps
@6.5
6
Jog
1 Set
20 mins
@6.5
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@6.5
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6.5
3
Dip (Bodyweight)
3 Sets
10 Reps
@6.5
4
Incline Bench Neutral
4 Sets
10-12 Reps
@6.5
5
Tricep Rope Push Down (Cable)
3 Sets
7-9 Reps
@6.5
6
Jog
1 Set
20 mins
@7
Day 5
1A
Rear Delt Fly (Dumbbell)
4 Sets
10-12 Reps
@6.5
1B
Lunge (Bodyweight)
4 Sets
20 Reps
@6.5
1C
Stability Ball Knee Tucks
4 Sets
12-20 Reps
@6.5
2A
Arm Circle
3 Sets
20 Reps
@6.5
2B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
3A
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@6.5
3B
Kettlebell Swing
4 Sets
20 Reps
@6.5
4A
Push Up
4 Sets
8-12 Reps
@6.5
4B
Upright Row (Dumbbell)
4 Sets
20 Reps
@6.5
5
Jog
1 Set
20 mins
@7
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
20 Reps
@6.5
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@6.5
3
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
4
Good Morning
4 Sets
10 Reps
@6.5
5
Glute Bridge (Barbell)
4 Sets
15 Reps
@6.5
6
Jog
1 Set
20 mins
@7
Day 2
1
Pull-Up (Assisted)
4 Sets
10 Reps
@6.5
2
Single Arm Row (Dumbbell)
5 Sets
10-12 Reps
@6.5
3
Wide Grip Lat Pulldown
5 Sets
10-12 Reps
@6.5
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@6.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@6.5
6A
Lying Leg Raise
3 Sets
20 Reps
@6.5
6B
Side Plank
1 Set
1 mins
@6.5
7
Jog
1 Set
20 mins
@7
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
@6.5
2
Leg Extension
4 Sets
10-12 Reps
@6.5
3
Step-Up (Weighted)
4 Sets
10 Reps
@6.5
4
Leg Press
4 Sets
10-12 Reps
@6.5
5
Walking Lunge (Dumbbell)
3 Sets
30 Reps
@6.5
6
Jog
1 Set
20 mins
@6.5
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@6.5
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6.5
3
Dip (Bodyweight)
3 Sets
10 Reps
@6.5
4
Incline Bench Neutral
4 Sets
10-12 Reps
@6.5
5
Tricep Rope Push Down (Cable)
3 Sets
7-9 Reps
@6.5
6
Jog
1 Set
20 mins
@7
Day 5
1A
Rear Delt Fly (Dumbbell)
4 Sets
10-12 Reps
@6.5
1B
Lunge (Bodyweight)
4 Sets
20 Reps
@6.5
1C
Stability Ball Knee Tucks
4 Sets
12-20 Reps
@6.5
2A
Arm Circle
3 Sets
20 Reps
@6.5
2B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
3A
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@6.5
3B
Kettlebell Swing
4 Sets
20 Reps
@6.5
4A
Push Up
4 Sets
8-12 Reps
@6.5
4B
Upright Row (Dumbbell)
4 Sets
20 Reps
@6.5
5
Jog
1 Set
20 mins
@7
Day 1
1
Walking Lunge (Dumbbell)
4 Sets
20 Reps
@6.5
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@6.5
3
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@6.5
@6.5
4
Good Morning
4 Sets
10 Reps
@6.5
5
Glute Bridge (Barbell)
4 Sets
15 Reps
@6.5
6
Jog
1 Set
20 mins
@7
Day 2
1
Pull-Up (Assisted)
4 Sets
10 Reps
@6.5
2
Single Arm Row (Dumbbell)
5 Sets
10-12 Reps
@6.5
3
Wide Grip Lat Pulldown
5 Sets
10-12 Reps
@6.5
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@6.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@6.5
6A
Lying Leg Raise
3 Sets
20 Reps
@6.5
6B
Side Plank
1 Set
1 mins
@6.5
7
Jog
1 Set
20 mins
@7
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
@6.5
2
Leg Extension
4 Sets
10-12 Reps
@6.5
3
Step-Up (Weighted)
4 Sets
10 Reps
@6.5
4
Leg Press
4 Sets
10-12 Reps
@6.5
5
Walking Lunge (Dumbbell)
3 Sets
30 Reps
@6.5
6
Jog
1 Set
20 mins
@6.5
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@6.5
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6.5
3
Dip (Bodyweight)
3 Sets
10 Reps
@6.5
4
Incline Bench Neutral
4 Sets
10-12 Reps
@6.5
5
Tricep Rope Push Down (Cable)
3 Sets
7-9 Reps
@6.5
6
Jog
1 Set
20 mins
@7
Day 5
1A
Rear Delt Fly (Dumbbell)
4 Sets
10-12 Reps
@6.5
1B
Lunge (Bodyweight)
4 Sets
20 Reps
@6.5
1C
Stability Ball Knee Tucks
4 Sets
12-20 Reps
@6.5
2A
Arm Circle
3 Sets
20 Reps
@6.5
2B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
3A
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@6.5
3B
Kettlebell Swing
4 Sets
20 Reps
@6.5
4A
Push Up
4 Sets
8-12 Reps
@6.5
4B
Upright Row (Dumbbell)
4 Sets
20 Reps
@6.5
5
Jog
1 Set
20 mins
@7