Transformed
Coach
Ginger Hernandez
FREE SPIRIT is a 8 week , 4x a week program
Designed for newbie lifters who want to gain muscle using free weights.
We'll focus on learning the basics of traditional exercises and developing consistency in the gym.
Expect to increase the weight you lift every week. Expect to hit personal records every week.
4 sessions per week
Must use App app to view and log training
Program Training
Master the Essentials
Eliminate confusion and stick to what works. Master exercises will deliver results. Hit personal records every week
Features
Programming 3 days per week
Daily strength training that’s accessible and challenging, meant for ladies at beginning and intermediate levels
Delivered through TrainHeroic
Equipment
Recommended
Smith machine/ BarbellPlatform StepperDumbbellsLat Pull Down MachineCable machine
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Hip Thrust Barbell
10, 8, 6, 20
B
Deficit Reverse Lunge
3 x 10
C
Step-Ups
3 x 10
D
Calf Raises
3 x 10
Monday
Week 1 Day 2
A
Incline Bench
10, 8, 6
B
DB Row Neutral Grip
10, 8, 6
C
DB Press
10, 8, 6
D
Rear Delt Fly
3 x 10
Tuesday
Week 1 Day 3
A
Rowing
2 x 1:00
B
Suitcase crunches
3 x 15
C
Oblique dip
3 x 15
D
Weighted Crunches
3 x 15
Wednesday
FULL BODY
A
Hip Thrust Barbell
3 x 20
B
Deficit Reverse Lunge
3 x 10
C
DB Press
10, 8, 6
D
Rear Delt Fly
3 x 10
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