Katrina Graves PT

Bodybuilding, Women's Training
Coach
Katrina Graves

Features
5 sessions per week
Must use App app to view and log training
Program Training
Features
feature-icon
Programming 7 days per week
Programming with more advanced exercise selection
feature-icon
Exercise Video Guidance
Videos to help you perform exercises with correct form leading to the best possible results
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless spreadsheet is so last year. You can keep track of your progress
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Squat Weeks 1-3

A

Low Bar Squat

4 x 10

B1

Lying Leg Curls Feet Inwards & Dorsiflexed

4 x 10

B2

Alternating Dumbbell Reverse Lunge

4 x 10

C

Leg Press - Feet Middle

4 x 15

D

Barbell Hip Thrust

4 x 20

Monday
Upper Body 1 Weeks 1-3

A1

Dumbbell Arnold Press

4 x 10

A2

Neutral Grip Pull Ups

4 x 6

B1

Leaning 1 Arm Dumbbell Lateral Raise

3 x 12

B2

Seated Neutral Grip Row

3 x 12

C1

30 Degree Prone Dumbbell Lateral Raises

3 x 15

C2

Straight Arm Rope Pull Downs

3 x 15

D1

45 Degree Incline Dumbbell Supinated Grip Curl

3 x 10

D2

Flat Bench Dumbbell Tricep Extensions

3 x 10

Tuesday
Deadlift Weeks 1-3

A

Deficit Deadlift (20kg Plate)

4 x 10

B1

Dumbbell Front Foot Elevated Split Squat

4 x 10

B2

B Stance Barbell Hip Thrusts

4 x 12

C

Hack Squat Machine

4 x 12

D

Dumbbell 45 Degree Back Extensions

4 x 20

Wednesday
Active Rest Day

A

Daily Steps

1 x 10000

Thursday
Upper Body 2 Weeks 1-3

A1

Barbell Shoulder Press

4 x 10

A2

Supinated Grip Pull Ups

4 x 6

B1

Flat Dumbbell Bench Press Neutral Grip

3 x 12

B2

Pronated Grip Bent Over Row

3 x 12

C1

Standing Dumbbell Lateral Raise

3 x 12

C2

Neutral Grip Lat Pull Down

3 x 15

D1

Standing EZ Bar Reverse Curls

3 x 10

D2

Lying EZ Bar Tricep Extentions

3 x 10

Friday
Hip Thrusts Weeks 1-3

A

Constant Tension Bsrbell Hip Thrusts

4 x 10

B1

Heels Elevated High Bar Squats

4 x 10

B2

Single Leg Curls

4 x 10

C

Barbell Romanian Deadlift

4 x 12

D

Leg Extensions

4 x 20

Saturday
Active Rest Day

A

Daily Steps

1 x 10000

Female Body Building No.1