52 Week (2 Phase) Women's Program - 4X Per Week AT HOME Upper/Lower
Dean Turner Training
This is a 4x per week Upper/Lower training program designed for WOMEN seeking hypertrophy (muscle growth).
The program includes exercises such as Barbell Glute Bridges, Barbell RDLs, Single Arm Dumbbell Rows, and Standing Dumbbell Lateral Raises.
Set #s are fixed while rep ranges are variable based on RIR meaning the program is auto-regulatory in nature.
A set of instructions is included to help individualize the program, extend its lifespan, and ensure it is run optimally.
This program may be used by beginner, intermediate, or advanced trainees. Minor alterations may need to be made to optimize for each level but the program is all-encompassing. Alterations are discussed in the instructions of the program.
This program may be used whether bulking, cutting, or eating at maintenance. The idea that an individual should change his or her approach depending on the amount of calories they are consuming is a myth.
This program is made for people that will be lifting AT HOME.
Equipment needed to run this plan:
- Dumbbells
- A Barbell
- Plates
- An Adjustable Bench
- A Power Rack
- Resistance Bands
You can expect to spend anywhere from 45-75 minutes PER SESSION depending on your exact rest time between sets.
DIETARY RESOURCES ARE INCLUDED!!!
A
Glute Bridges
B
Power Rack 45 Degree Extensions
C
Banded Hip ABductions
D
Copenhagen Planks
E
Heels Elevated High Bar Back Squat
F
Nordic Hamstring Curls
A
Wide Grip Pull-Ups
B
Single Arm Lengthened Biased Dumbbell Lateral Raises
C
Single Arm Dumbbell Rows w/ Neutral Grip
D
Flat Barbell Bench Press
E
Seated Dumbbell Curls w/ Supinated Grip
F
Single Arm Banded Tricep Push-Down
A
Cardio
A
Glute Bridges
B
RDLs
C
Single Leg Dumbbell BSS
D
Reverse Nordics
E
Floor Crunches
F
Single Leg Dumbbell Calf Raises
A
Cardio
A
Wide Grip Pull-Ups
B
Seated Dumbbell OHP
C
Single Arm Dumbbell Rows w/ Pronated Grip
D
Standing Dumbbell Lateral Raises
E
Single Arm Preacher Dumbbell Curls
F
Dips
A
Cardio
Dean Turner
Dean specializes in helping others achieve the body of their dreams. He's been coaching clients in person and online for 6 years now. He has formal education in personal training, fitness nutrition, and sports nutrition.
