Alyssa Murray

Strength & Conditioning, Bodybuilding, Powerlifting
Coach
Alyssa Murray

Are you ready to start your fitness journey and unlock your full potential? Our 6-week full body program is designed to help you achieve just that. This program is perfect for people have a gym membership, but are unsure of what to do every day. You will get stronger, while focusing on glute growth and overall health and fitness.

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Back Squat

4 x 10 @ 60 %

B

DB Bulgarian Split Squat

3 x 12 @ 6

C

DB Step Up

3 x 10 @ 6

D

Romanian Deadlift with DB

3 x 10 @ 6

E

Cable Kickbacks

3 x 12 @ 6

Sunday
Lower Body Warm-up Powerhouse

A

Alternating Leg Swing

B

Walking Lunges

C

Air Squat

Monday
Upper Body Warm-Up Powerhouse

A

Arm Circles

3 x 10

B

Band Pull-Apart

3 x 10

C

Push-Up

3 x 10

D

Scapuler Pull Up

3 x 10

Monday
Week 1 Day 2

A

Bench Press

4 x 8 @ 60 %

B

Bent Over DB Row

4 x 10 @ 6

C

Shoulder Press

3 x 10 @ 60 %

D

Lat Pulldown

3 x 10 @ 6

E

Dip

3 x 10 @ 6

F

Bench Dips

3 x 10 @ 6

Tuesday
Active Recovery Option
Wednesday
Full Body Warm-Up Powerhouse

A

Arm Circles

3 x 10

B

Air Squat

3 x 10

C

Push-Up

3 x 10

D

Plank

E

Romanian Deadlift with DB

Wednesday
Week 1 Day 4

A

Deadlift

4 x 6 @ 65 %

B

Pull-Up

4 x 6

C

Goblet Squat

3 x 10 @ 6

D

Dumbbell Bench Press

3 x 10 @ 6

E

Plank

3 x 0:01

Thursday
Lower Body Warm-up Powerhouse

A

Alternating Leg Swing

B

Walking Lunges

C

Air Squat

Thursday
Week 1 Day 5

A

Hip Thrust

4 x 10 @ 65 %

B

Barbell Step Ups

3 x 15 @ 6.5

C

Pull Through

3 x 12

D

KB Curtsy Lunge

3 x 12 @ 6.5

E

Glute Bridge

3 x 12 @ 6.5

Friday
Upper Body Warm-Up Powerhouse

A

Arm Circles

3 x 10

B

Band Pull-Apart

3 x 10

C

Push-Up

3 x 10

D

Scapuler Pull Up

3 x 10

Friday
Week 1 Day 6

A

Incline DB Bench Press

4 x 10 @ 6.5

B

Bent Over Row

4 x 12 @ 6.5

C

DB Arnold Press

3 x 12 @ 6.5

D

Band Face Pull

3 x 12 @ 6.5

E

DB Bicep Curls

3 x 12 @ 6.5

Coach
coach-avatar Alyssa Murray

Powerhouse