FFC Hypertrophy 1
Female Fight Club
Hello! At Female Fight Club, our mission is to deliver high-quality, effective, and—most importantly—fun programming for everyone! While this program is designed to be straightforward, some weightlifting experience is recommended to ensure a safe and rewarding experience.
This program is part of a three-part series focused on muscle building, strength development, and explosiveness. These key elements work together seamlessly to create a well-rounded, functional, and sustainable training routine that enhances both athleticism and overall performance.
Prep
A
Prep FFC
Bird dog x8 per side Cat Camel x 8 of each Reverse nordics Walkouts x5 Pogo hops x30 seconds
B1
Goblet Squat
3 x 10
B2
Wall Sit
3 x 0:30
B3
Paloff Press punches
3 x 10
C1
DB Lunge
3 x 8
C2
Bottom Up KB Press
3 x 8
C3
Chest-Supported DB Row
3 x 10
Circuit
D
in 12 minutes complete: -50 renegade rows (25 per arm) -50 bicep curls -2 min forearm plank (break this up if you need)
Prep
A
Prep FFC
Bird dog x8 per side Cat Camel x 8 of each Reverse nordics Walkouts x5 Pogo hops x30 seconds
B1
DB Floor Press
3 x 10
B2
KB Pendlay Row
3 x 10
B3
Banded Tricep Pushdown
3 x 15
C1
Single Leg RDL
3 x 8
C2
Glute bridge with med ball
3 x 20
C3
DB Lateral Lunge
3 x 8
Circuit
D
In 12 min: -Hollow hold x2 min -Kb swing x75 -Single leg pistol squat on ring x30 per leg Break this up however you need to. For example: 30 seconds of hollow hold at a time, followed by 15 kb swings, and 8 pistol squats and repeat until the circuit is complete!
Prep
A
Prep FFC
Bird dog x8 per side Cat Camel x 8 of each Reverse nordics Walkouts x5 Pogo hops x30 seconds
B1
Inverted Row
3 x 10
B2
Bent Over Rear Delt Fly
3 x 10
B3
TRX Biceps Curl
3 x 10
C1
Lu Raise
3 x 10
C2
Banded Spanish squat
3 x 12
C3
Basic Jump Rope
0:30, 0:45, 1:00
Circuit
D
In 12 minutes complete: -Heel elevated goblet squat x60 -Split squat isometric hold with db x150 seconds on each leg -Hamstring curls (on glider discs or ball) x60 You can break this up however you want! For example: 20 squats, followed by 30 seconds per leg on the split squat, and 10 hamstring curls and repeat until the circuit is complete.
Gigi Howard
Owner of Female Fight Club Columbus, certified personal trainer with over six years of experience, and lecturer in the Exercise Science department at Otterbein University. Not your typical “fitness enthusiast”—I believe in a realistic, sustainable approach to strength training. No more exhausting, high-intensity workouts that leave you wiped out for the rest of the day.
Because women deserve more than quick fixes. Build strength that lasts, empowers, and transforms your life.
Get FFC Hypertrophy 1