Kailey Zárate Fitness
Strength & ConditioningThis is a well rounded program designed to help you build strength, build muscle, and improve your overall performance in the gym.
This program consists of 3 full body workouts per week. Here's the breakdown-
Day 1 - Full body: Horizontal push & pull + Hinge
Day 2 - Full body: Squat + Vertical pull
Day 3 - Full body: Vertical push + Core + Hinge
You are welcome to adjust the days your workouts fall on around your schedule. Please be mindful that you're hinging on Day 1 and Day 3 and avoid repeating those days back to back when possible.
This program was designed in mind for someone with some lifting experience but a beginner could easily hang by possibly swapping out some exercises for simpler DB versions or cutting sets and gradually adding back in as work capacity improves. Reach out for help if uncertain.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
T Spine Rotations
A2
Deadbug with KB Pullover
A3
Hip Airplane
B
Bench Press
10, 10, 8, 6, 4
C
Conventional Deadlift
8, 6, 4
D
Seated Row
8, 6, 4
E1
Cable Cross Overhead Extension
3 x 8
E2
Single Arm Supported Row
3 x 8
A1
Hip Airplane
A2
Groin Rocks
A3
Deadbug with KB Pullover
B
Back Squat
10, 8, 6, 4
C
Cable Neutral Grip Lat Pull Down
8, 6, 4
D
Barbell Reverse Lunge
8, 6, 4
E1
Half Kneeling Single Arm Pull Down w/Rotation
3 x 8
E2
Lateral Band Walk
3 x 60
A1
Bent Over IYT
A2
Deadbug with KB Pullover
A3
Plank with Shoulder Taps
B
Incline Bench Press
10, 8, 6, 4
C
BB Hip Thrust
8, 6, 4
D
Half Kneeling Single Arm Press
8, 6, 4
E1
Deadbug + Alternating DB Press
3 x 8
E2
Lying Garhammer Raise
3 x 5
E3
Side Plank Hip Dips
3 x 8
