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Women's Minimal Effective Dose (Full Body 3x/week)

MyoBrain

Bodybuilding
Coach
Greg Farris

Womens Minimal Effective Dose (3 days per week)

$40
Get Women's Minimal Effective Dose (Full Body 3x/week)
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Uniquely designed for women
This program has a heavy emphasis on building glutes, hamstrings and quads. If you're looking to make big strides with lower body strength & physique improvements, while keeping upper body more at maintenance this is a great plan.
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Maximize your time!
It's not uncommon for popular bodybuilding training programs to keep in the gym for 5+ hours per week. This plan is NOT that. We use multiple techniques like supersets, MyoReps and drop sets to keep each workout under 1 hour. That's a total weekly commitment of 3 hours or less.
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Enjoy fitness outside of the gym
These 3 workouts per week will help you build a great physique and get stronger, but you won't feel exhausted. This will leave you with plenty of energy to do other fun fitness things outside of strength work. Whether it's running, hiking, pickleball or swimming you won't feel overly sore or beat up from this program.
Features
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Programming 3 days per week
* Each workout no longer than 1 hour * Full body workouts with a bias towards lower body development
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Exercise Video Guidance
Every exercise has a full video demonstration.
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Delivered through TrainHeroic
View and track workouts in the user friendly app.
Equipment
Required
Barbell // Dumbbells // Cables // Leg Machines commonly found in commercial gyms
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Sample Week
Week 1 of 9-week program
Sunday
Full Body A | Quad Focus

A

Pause Back Squat

2 x 8

B

High Incline Dumbbell Bench Press

2 x 8

C

Dumbbell 1 1/4th RDL

2 x 10

D1

Lat Pulldown

2 x 10

D2

Overhead Rope Tricep Extension

2 x 15

E

Leg Extension

20, 10

Tuesday
Full Body B | Glute Focus

A

High Stance Leg Press

2 x 12

B

Neutral Grip Seated Cable Row

2 x 12

C

Rounded Back 45 Degree Back Extension

2 x 12

D1

Machine Hip Abduction

2 x 20

D2

Standing Calf Raise Machine

2 x 10

E

Dumbbell Lateral Raise + Upright Row Superset

1 x 20

Thursday
Full Body C | Hamstring Focus

A

Paused Barbell RDL

2 x 10

B

Paused Low Incline Dumbbell Bench Press

2 x 10

C

Seated Leg Curl

2 x 15

D1

Dual Cable Bicep Curl

2 x 15

D2

Cable Single Arm Rear Delt Fly

2 x 15

E

Dumbbell Walking Lunge

30, 24

Coach
More from MyoBrain
coach-avatar Greg Farris

Founder of MyoBrain. 10+ years of experience training everyone from elite athletes to the everyday fitness enthusiast. We know how to get people strong, fit and stay healthy over the long-term.

FAQs
How long do the workouts take?
30-60 minutes
What if I don't have access to certain machines like a leg press?
The minimum equipment required for this plan are dumbbells and barbells. Any machine work we program like leg press or leg curls will have alternative exercises that will allow for similar stimulus to the machine movement.

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Women's Minimal Effective Dose (Full Body 3x/week)
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