courtney’s plan

Courtney's Plan is a dynamic 1-week program designed to challenge your glutes, quads, core, back, and biceps over four intense training days. Each session combines targeted strength exercises like hip thrusts, split squats, and lat pulldowns, ensuring a comprehensive approach to building muscle and enhancing endurance. With a focus on proper form and intensity, this program is perfect for anyone looking to elevate their fitness game in a full gym setting. Get ready to push your limits and see real results!

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Week 1

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Bicep Curl (Barbell)

upper b,cardio 

Hip Thrust (Machine)

Romanian Deadlift (Dumbbell)

Sumo Deadlift (Dumbbell)

Leg Press

Seated Hamstring Curl

glutes,hamstrings,core

Barbell Row

Lat Pulldown

Single Arm Iso Row

Face Pull

Bicep Curl (Dumbbell)

back,biceps,cardio 

pick between split squats and goblet squats

Split Squat (Dumbbell)

Goblet Squat

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

glutes,quads,core

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