Absolute Wonder Women Workout

This is a semi beginner program that gets harder over a 8 week period then afterwards you take a deload week lowering the weight and reps and sets so that you avoid burning out too quickly

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Take a 2-3 minute rest in between sets depending on how it comes

Squat (Barbell)

Romanian Deadlift (Barbell)

Goblet Squat

Leg Curl

Standing Calf Raise

Leg day

Rest

Rest Day

2-3 minutes rest in between sets, take everything shy of failure 

Deadlift (Barbell)

Leg Press (45 Degrees)

Hip Thrust (Barbell)

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg day 2

Take each set just shy of technical failure and after every set take a 2 minute rest 

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Abs Crunch (Bodyweight)

Push Day

2 minute rest and take every set just shy of failure 

Bent Over Row (Barbell)

Lat Pulldown

Bicep Curl (EZ Bar)

Hammer Curl

Reverse Pec Deck

Shrug (Dumbbell)

Pull Day

2 minutes rest in between each set and take every just shy of technical failure 

Overhead Press (Barbell)

Dip (Bodyweight)

Push Up

Knee Raise (Captain's Chair)

Push day 2

2 minutes rest in between sets and take everything shy of failure 

Pull-Up (Bodyweight)

Seated Row (Cable)

Pull day 2

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