Fall into Fitness
Train With Abbie
General FitnessReady to get fit for fall?! This 4-week, 6-day program will provide you with a progressive overload split to kickstart those goals! Your 6 days include 2 lower body sessions, two upper body sessions, 1 full body session, and 1 cardio session. The program is split into two week cycles--weeks 1 & 3 follow the same schedule and are volume-focused (high rep/low weight). Weeks 2 & 4 follow the same schedule and are strength-based (low rep/high weight). Sound like the plan for you? Let's get started!
A
Hip Thrust
3 x 15
B
Step-Ups
3 x 12
C1
Seated Hamstring Curl
3 x 20
C2
DB Reverse Lunge
3 x 15
D
Machine Single Leg Extension
3 x 15
E
Glute Focused Back Extension (GFBE)
3 x 20
A
Cable External Rotations
3 x 15
B
DB Lateral Raise
3 x 12
C1
DB Arnold Press
3 x 15
C2
DB Front Raise
3 x 15
D1
Lat Pulldown
3 x 15
D2
Hammer Curl
3 x 15
E1
Roman Chair Leg Raises
3 x 20
E2
Russian Twist
3 x 15
A
Cardio
1 x 30:00
A
Hip Thrust Into KAS Glute Bridge
4 x 12
B
Bulgarian Split Squat
3 x 16
C
Barbell RDL
4 x 15
D
Sumo Deadlifts
3 x 15
E
Glute Medius Kickback
F
Glute Focused Back Extension (GFBE)
3 x 30
A
Single Arm Machine Row
3 x 15
B
Bent Over Row
3 x 12
C
Lat Pulldown
3 x 12 @ 50, _ , _ lb
D
Barbell Upright Row
3 x 12
E1
DB Shoulder Press
4 x 12
E2
Bent Over Rear Delt Fly
4 x 15
F
Leaning Cable Lateral Raise
3 x 15
G
Toe touches
3 x 20
A
Bent Over Row
3 x 15
B1
DB Bicep Curls
3 x 15
B2
Romanian Deadlift
3 x 15
C1
Bench Press
3 x 15
C2
Banded Abduction
3 x 50
D1
Plate Front Raise
3 x 15
D2
Goblet Squat
3 x 20
Abbie Conde
With over 10 years of coaching experience, Abbie is ready to help guide you towards your goals and cheer you on the whole way.
