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Woman’s Muscle Tone
by Broc D.
161 athletes joined
Program Description
This program is for the females that want to grow muscle and tone fat to create that hourglass figure If you like the program. Reach out to me personally for more training plans @coachdokos
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Muscle & Sculpting, Athletics, Bodyweight Fitness, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Mar 24, 2024 05:54
Last Edited
Jul 27, 2024 05:43
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Week 1
1 / 4 Weeks
Day 2
1
Standing Shoulder Press (Dumbbell)
5 Sets
10 Reps
@8.5
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Tricep Kickback
4 Sets
15 Reps
@7
4
Chest Supported Row (Dumbbell)
4 Sets
20 Reps
@8
5
Face Pull
4 Sets
25 Reps
@6
6
Lat Pulldown
4 Sets
12 Reps
@6
7
Seated Dumbbell Curl
4 Sets
15 Reps
@6.5
8
Hollow Hold
4 Sets
1 mins
@10
Day 1
1
Squat (Barbell)
4 Sets
12 Reps
@7
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@6.5
3
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@8
4
Jump Squat
2 Sets
20 Reps
@6
5
Hip Abductor (Machine)
4 Sets
20 Reps
@7
6
Hip Thrust (Dumbbell)
4 Sets
25 Reps
@8
7
Plank
3 Sets
1.5 mins
@10
Day 4
1
Jump Rope
1 Set
4 mins
@6
2
Floor Press (Dumbbell)
3 Sets
15 Reps
@7
3
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7
4
Reverse Plank
3 Sets
1.5 mins
@9.5
5
Bent Over Row (Kettlebell)
3 Sets
15 Reps
@8
6
Med Ball Slam
1 Set
4 Reps
7
Squat Thruster
3 Sets
15 Reps
@7
8
2km Row
1 Set
8 mins
@10
Day 3
1
Jump Squat
1 Set
4 mins
@7
2
Goblet Squat
4 Sets
20 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
4
Single Leg Hip Thrust
4 Sets
20 Reps
@7
5
Pull Through (Cable)
4 Sets
25 Reps
@7
6
Leg Pull-In
3 Sets
15 Reps
@8.5
7
Sled Drag
1 Set
8 Reps
@8