Bar Belles 💪

Unleash your inner strength with the Bar Belles program, a transformative 12-week journey designed specifically for women who lift. Committing just three days a week, you’ll engage in a balanced mix of barbell and bodyweight exercises, including deadlifts, bench presses, and squats, tailored to build muscle and enhance endurance. Each session incorporates cardio and stretching to promote recovery and flexibility, ensuring you stay energized and injury-free. Join a community of strong women and redefine your limits—let's lift together!

**Bar Belles 💪** is a 12-week lifting program designed by a woman for ****anyone**** looking to build strength and sculpt their bodies without spending 5-6 days in the gym. With 36 training sessions, this program utilizes a full gym to maximize results. Each workout lasts approximately 90 minutes including warmup and stretching to minimize risk of injury, making it perfect for those ready to commit to their fitness journey. Whether you’re a beginner or an intermediate lifter, Bar Belles will empower you to achieve your goals with confidence. Get ready to lift, get stronger, feel better, and if you eat, hydrate and sleep well in addition to consistency - look better too (if you want). Remember: push yourself to select weights that are challenging but allow you to (barely) complete all reps and sets with ****proper form****. Don't rush through the reps. Listen to your body, and watch the exercise demos to understand proper form to avoid risk of injury. When in doubt, consult a trainer. Happy lifting!

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Week 12

Walk

Stretching

Deadlift

Bench Press (Smith Machine)

Squat (Smith Machine)

Seated Military Press (Smith Machine)

Seated Calf Raise

Reverse Hyperextension

Bicep Curl (EZ Bar)

Dead Hang

Wide Grip Lat Pulldown

Incline Bench Press (Smith Machine)

Leg Press (45 Degrees)

Tricep Pushdown (Cable)

Bent Over Row (Barbell)

Chest Fly (Cable)

Leg Extension

Standing Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

French Press

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