Z performance
Strength & ConditioningReign supreme in your fitness journey with the "Queen of Strength Blueprint," a specially crafted program designed to empower women to achieve their strongest, most confident selves. This comprehensive plan blends effective strength training with supportive strategies to help you build muscle, boost power, and embrace your inner strength.
4 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic warmup Vol. 2 - SBZ
B
Box squat - SBZ
5 x 3
C
Single leg romanian deadlift - SBZ
3 x 6
D
ATG split squat - SBZ
3 x 6
E
Leg extension - SBZ
3 x 10
F
Cable kickbacks - SBZ
3 x 10
G1
Kettlebell pull through - SBZ
2 x 10
G2
Farmers carry - SBZ
2 x 20
A
Dynamic warmup Vol. 2 - SBZ
B
Incline dumbbell bench press - SBZ
3 x 10
C
Pendlay row - SBZ
3 x 10
D1
Dumbbell bench press - SBZ
3 x 8
D2
Single arm pronated grip lat pull down - SBZ
3 x 6
E1
Reverse fly - SBZ
3 x 10
E2
Skull crusher - SBZ
3 x 10
E3
Hammer curl - SBZ
3 x 10
F1
Weighted crunches - SBZ
2 x 20
F2
Russian twist - SBZ
2 x 20
G
Assault Bike
4 x 1:00 @ 2:00
A
Dynamic warmup Vol. 2 - SBZ
B
Trap bar deadlift - SBZ
5 x 4
C
Hip thrust - SBZ
3 x 10
D
Good morning - SBZ
3 x 8
E
Bulgarian split squat - SBZ
3 x 6
F
Leg curl - SBZ
3 x 10
G1
Plank - SBZ
2 x 1:00
G2
Briefcase carry - SBZ
2 x 10
A
Dynamic warmup Vol. 2 - SBZ
B
Floor press - SBZ
3 x 10
C
Chin ups - SBZ
3 x 6
D1
Half kneeling landmine press -SBZ
3 x 6
D2
One arm row - SBZ
3 x 6
E1
Chest supported cuban press - SBZ
3 x 10
E2
Triceps push down - SBZ
3 x 10
E3
Straight bar cable curl - SBZ
3 x 10
F1
Leg raise - SBZ
2 x 20
F2
Cable wood chopper - SBZ
2 x 10
G
Assault Bike
2 x 2:00 @ 4:00
