Strength + SIT - Dr.Stacy Sims

by Tsveti T.

1 athletes joined

Program Description

built muscles , help 3 times a week

Program Overview

Level
Intermediate
Goal
Women's, Strength
Equipment
Full Gym
Program Length
1 week
Time Per Workout
30 minutes
Created
Apr 07, 2026 02:47
Last Edited
Apr 07, 2026 02:56

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16%

Glutes

14.2%

Hamstrings

12.2%

Cardio

10.7%

Front Delts

8.6%

Triceps

7.7%

Abs

5.3%

Middle Delts

4.7%

Lats

4.2%

Upper Back

4.2%

Lower Back

3.9%

Chest

3%

Biceps

2.1%

Other

1.8%

Adductors

1.5%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Barbell)

5

5 reps

-

2

Romanian Deadlift (Barbell)

4

6 reps

-

3

Hip Thrust (Dumbbell)

4

6 reps

-

4

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

5

Cycling

6

0.2 mins

RPE 2

Day 2

1

Bench Press (Barbell)

5

5 reps

-

2

Lat Pulldown

4

6 reps

-

3

Shoulder Press (Machine)

4

6 reps

-

4

Seated Row (Cable)

3

8 reps

-

5

Cycling

2

4

0.2 mins

0.2 mins

RPE 2

-

Day 3

1

Deadlift (Dumbbell)

5

5 reps

-

2

Push Press (Barbell)

4

5 reps

-

3

Kettlebell Swing

3

8 reps

-

4

Box Jump

3

5 reps

-

5

Cycling

6

0.2 mins

-

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

-

-

-

-

-

2

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

6 Reps

-

-

-

-

3

Hip Thrust (Dumbbell)

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

6 Reps

-

-

-

-

4

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

-

-

-

5

Cycling

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

0.2 mins

0.2 mins

0.2 mins

0.2 mins

0.2 mins

0.2 mins

@2

@2

@2

@2

@2

@2

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

-

-

-

-

-

2

Lat Pulldown

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

6 Reps

-

-

-

-

3

Shoulder Press (Machine)

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

6 Reps

-

-

-

-

4

Seated Row (Cable)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

5

Cycling

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

0.2 mins

0.2 mins

0.2 mins

0.2 mins

0.2 mins

0.2 mins

@2

@2

-

-

-

-

Day 3

1

Deadlift (Dumbbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

-

-

-

-

-

2

Push Press (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

-

-

-

-

3

Kettlebell Swing

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

4

Box Jump

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

-

-

-

5

Cycling

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

0.2 mins

0.2 mins

0.2 mins

0.2 mins

0.2 mins

0.2 mins

-

-

-

-

-

-