Barbell Beauties
Healthworx Fitness and Nutrition
Women's Training, Custom ProgrammingBarbell Beauties is designed for the woman who’s ready to step into her strength and feel powerful, capable, and confident under the barbell. This program blends smart, intentional strength training with conditioning and mobility to help you build muscle, boost energy, and move better in your everyday life.
Each week includes three full-body weightlifting sessions that focus on progressive compound lifting paired with targeted accessory work. On non-lifting days, you’ll complete complementary conditioning workouts to improve cardio capacity, elevate your metabolism, and support overall performance—without burning you out.
Every training day includes a mobility warm-up, structured weight training, and a recovery block to keep you moving well and feeling strong. You’ll build week to week with clear guidance, progressive loads, and training sessions designed to help you lift with confidence.
Whether you're new to barbells or leveling up your current routine, Barbell Beauties gives you the balance of strength, conditioning, and recovery you need to feel unstoppable.
Lower Focused Prep
A
Foam roll quads 1 minute each side Cardio 3-5 minute (rower, bike, treadmill etc.) 2x 90/90 with extension 5/5 side hip planes 6/6 side hip rockers 6
Lower Power Drill
B
Walking lunges x 10 each leg Front and back jumps x 10 Lateral Steps x 10 each side Rest 1 minute
C
Goblet Squats
2 x 10
D1
Back Squat
4 x 8
D2
90/90
4 x 10
E
Bulgarian Split Squat
3 x 20
F
Landmine Hack Squat
3 x 10
G1
Leg Extension
3 x 8
G2
Walking Lunges
3 x MAX
H
Couch Stretch (Hip Flexors)
1 x 4:00
Upper Push Prep
A
Foam Roll Lats 1 minute each side Cardio 3-5 minutes 2x Floor angels x10 Band pull a-parts x 15 Scapular push-ups x 5
Upper Power Drill
B
Push-ups x 6 MB floor press x 10 Light lateral raises x 10 Rest 1 minute
C
Band Chest Press
2 x 10
D
Chest Press
4 x 8
E
Incline Chest Press
3 x 8
F1
Plate Front Raise
3 x 10
F2
Laying Side Raise
3 x 20
G1
DB Pullover
3 x 10
G2
Skull Crusher
3 x 10
H
Box Stretch
1 x 3:00
Warm up- SIT
A
2x World's greatest stretch 5/5 side Sumo Squat with rotation 6/6 side Downward dog toe touches 5/5 side
Circuit
B
3x Bird Dog 10/10 each side Dead bug 10/10 each side Bear Plank 45 sec hold Heel Slider 6/6 each side
Impact Drills
C
3x 30 sec on/ 30 second rest Jump Squats Side to Side Jumps
SIT
D
Perform SIT either with Bike, Rower, Sprints, KB Swings, Etc. 8 seconds all-out effort 20 seconds full rest Repeat for 4 total rounds After 4 rounds: Rest 2 minutes Repeat the entire sequence: 3–4 total sets How it should feel: Every 8-second sprint is max effort, explosive, and powerful. The 20-second rest is true recovery—slow your breathing, reset. The 2-minute rest between sets is non-negotiable so each sprint stays high quality. You should feel fast, not fatigued. If power drops, rest longer. Coaching Tips: Think “fast first stride” and drive through the floor. Keep chest tall, arms pumping, and hips forward. SIT is about power, not volume—make every sprint sharp.
SIT Recovery
E
Scorpion alt for 1 minute Figure 4 1 minute each side Couch Stretch 1 minute each side
Lower glute/ ham prep
A
foam roll glutes 1 minute each side foam roll hamstring 1 minute each side cardio 3-5 minutes (rower, bike, treadmill, etc.) 2x hip planes 8/8 each side Banded good mornings x 8 donkey kicks 6/6 side
Power Lower G/H Drill
B
Frankenstein Walks x 10/ each side KB Swings x10 Jump Lunges x10 (BW only) Rest 1 minute
C
KB Single Leg Deadlift
2 x 12
D1
Trap Bar Deadlifts
4 x 8
D2
banded good mornings
4 x 10
E1
Barbell Hip Thrust
3 x 8
E2
Curtsy Lunge
3 x 16
F1
Banded pull throughs
3 x 10
F2
Crossover Reverse Lunge
3 x 16
Hamstring Finisher
G
Hamstring curls on Sliders. Perform 3 sets x 10, 1 set until failure- Total of 4 sets Rest 45 sec between sets.
H
Figure 4 stretch
1 x 4:00
Upper Pull Focus
A
Foam Roll T-spine 1 minute Cardio 3-5 minutes (bike, rower, treadmill, etc.) 2x open book x 6/6 side banded pull down x 15 side plank 20 sec each side
Upper-pull power drill
B
2x Banded rows x 15 Med ball slams x 10
C
Bent Over DB Row
2 x 10
D
Barbell Row
4 x 8
E
Single Arm Lat Pull Down
3 x 20
F
DB Reverse Fly
3 x 12
G
Standing DB Upright Row
3 x 10
H1
Hammer Curl
2 x 12
H2
Single DB Curl
2 x 12
I
Thread the needle
1 x 2:00
Warm up- SIT
A
2x around the world 5/5 side Air Squats 10 90/90 with extension 5/5 side
Circuit
B
3x Russian Twists10/10 each side Single leg glute bridge 10/10 each side Bear Plank Crawl 8/8 each direction Side plank 30 sec each side
Impact Drills
C
3x 30 sec on/ 30 second rest Jump lunges- BW only Step ups- light DB
SIT
D
Perform SIT either with Bike, Rower, Sprints, KB Swings, Etc. 8 seconds all-out effort 20 seconds full rest Repeat for 4 total rounds After 4 rounds: Rest 2 minutes Repeat the entire sequence: 3–4 total sets How it should feel: Every 8-second sprint is max effort, explosive, and powerful. The 20-second rest is true recovery—slow your breathing, reset. The 2-minute rest between sets is non-negotiable so each sprint stays high quality. You should feel fast, not fatigued. If power drops, rest longer. Coaching Tips: Think “fast first stride” and drive through the floor. Keep chest tall, arms pumping, and hips forward. SIT is about power, not volume—make every sprint sharp.
SIT Recovery
E
thread the needle for 1 minute each side child's pose 1 minute downward dog 1 minute
Maggie Rambeaut
CPT, GGS 1 Women's Specialist Coach, PN Level 1 Nutrition Coach
Barbell Beauties is your path to feeling strong, and fully in control of your body. With structured lifting and smart conditioning, you’ll progress with confidence. This is where you stop guessing, start lifting with purpose, and finally feel what your bod
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Barbell Beauties
Barbell Beauties
Barbell Beauties
