More than Macros Coaching
Bodybuilding4 Days a week of 2 lower body workouts with a focus on glutes, hamstrings, and quads paired in with 2 upper body days maximizing muscle in the shoulders and back that will have your physique looking hourglass like. We have 1 zone 3 cardio day that is optional to be done on your rest day. This is for women (or anyone!) who want it all: an incredible shape and serious strength. Don't just look the part - be the complete package.
Features4 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
ALL STARTING CIRCUITS ARE PUMPS! You're going to go continuously without much rest between any movement and rounds- but engagement and tempo is top priority 3 rounds Banded Bicep Curls x 20 Supinated DB Row x8-10 Push Ups x5-10
B
Barbell Back Squat
4 x 8
C
Barbell Sumo Deadlift
4 x 8
D
Barbell Glute Thrusts
4 x 12
Circuit
E
3 rounds Plank Hip Dips x20 Glute Bridge Arm Banded March x 20
Circuit
A
2-3 rounds Front Loaded KB or DB Heel Lifted Squats x10 TENPO 3.1.3 Body Weight Alternating Lunges x 10 Banded Good Mornings x 12
B
Barbell Strict Press
4 x 10
C
Dumbbell Incline Bench Press
4 x 12
D1
Dumbbell Skull Crushers
4 x 10
D2
DB Chest Fly
4 x 10
Circuit
E
2-3 rounds Side Plank DB Lateral Raise x8-10/side Side Plank DB Elbow to Knee x8-10/side Side Plank hold 30 seconds
Circuit
A
3 rounds Banded Bicep Curls x 20 Supinated Inverted Row x8-10 OR Pull ups/Banded Pull Ups Push Ups x5-10
B
Split Stance Cross Body RDL
4 x 12
C
Barbell RDL * Glute Focused*
4 x 10
D1
B Stance DB Glute Thrust
4 x 10
D2
KAS Bench Glute Thrusts
4 x 15
E
Elevated Banded Clamshell
4 x 12
Circuit
A
3 rounds DB Lateral Raise x 8-10 DB or KB Gorilla Row x12-16 reps alternating Banded Deadbug x20
B
Incline Bench Y Raises
3 x 12
C
Single Arm Balance DB Row
4 x 12
D
Glute Bridge DB Bench Pull-over
4 x 10
E1
Weighted Hip Extensions
3 x 15
E2
DB Windmill
3 x 8
Circuit
A
3 Min Cardio 1 min Rest x 16 minutes Any cardio of choice: Jogging, Rowing, Swimming, Stair Stepper, Skiing, Biking, etc. Stay around 70-80% of HR max (fat burner zone 3) HR max = 220 - your age
