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Heavy Duty Training(Woman)

by Gavin W.
14 athletes joined

Program Description

This is the low volume approach. 1 set to muscular failure, meaning gun to your head another rep is not possible. Heavy duty training requires an adequate rest period between workouts, a minimum of 72 hours but preferably every 96 hours. Every rep will include a 4 second concentric and 4 second eccentric(this does not provide any hypertrophic benefits, it just makes the exercise SAFER). Lastly, if you are a beginner, focus your first month or two on nailing down your form. And remember you'll only get better at exerting yourself as time goes on. Training to failure will be easier as you train more and more thus giving you better workouts every time.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Mar 10, 2024 08:27
  • Last Edited
    Aug 09, 2024 03:41
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
4
Tricep Extension (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
10-14 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
5
Standing Calf Raise
2
10-15 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Pullover (Machine)
1 Set
6-10 Reps
@10
2
Incline Chest Press (Machine)
1 Set
8-12 Reps
@10
3
Chest Supported Row (Machine)
1 Set
6-10 Reps
@10
4
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
Day 2
1
Leg Press
1 Set
6-10 Reps
@10
2
Leg Curl
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
10-14 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9.5
5
Standing Calf Raise
2 Sets
10-15 Reps
@10