52 Week (2 Phase) Women's Program - 4X Per Week PLANET FITNESS 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 Smith Glute Bridges, Glute Biased 45 Degree Leg Press, Wide Grip Lat Pull-Downs, and Single Arm Dumbbell Rows.
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 PLANET FITNESS.
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
Smith Glute Bridges
B
45 Degree Extensions
C
ABduction Machine
D
ADduction Machine
E
Heels Elevated Feet Forward Smith Squats
F
Seated Leg Curls
G
Ab Crunch Machine
A
Wide Grip Lat Pull-Down
B
Single Arm Cable Lateral Raises w/ Lowest Height Pulley
C
Single Arm Dumbbell Rows w/ Neutral Grip
D
Seated Machine OHP
E
Seated Dumbbell Curls
F
Dip Machine
A
Cardio
A
Smith Glute Bridges
B
45 Degree Extensions
C
Glute Biased 45 Degree Leg Press
D
Calf Press
E
Leg Extensions
F
Seated Leg Curls
G
Ab Crunch Machine
A
Cardio
A
Single Arm Lat Pull-Down
B
Seated Machine OHP
C
Seated Cable Rows w/ Pronated Grip
D
Single Arm Cable Lateral Raises w/ Wrist Height Pulley
E
Single Arm Tricep Push-Down
F
Seated Dumbbell Hammer Curls
G
Sternal Pecs Machine Press
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.
