Booties To The Future
Coach Jake Doleschal
What if we could take the time tested methods of the past physique greats, update them with a modern understanding of muscle physiology, and create the most effective bodybuilding program possible? This was why I created my flagship group 'Back to the Future'. But what if you want to a woman-focused group that emphasises specific muscles like glutes, shoulders, and back, to develop a commanding physique that many women aspire to? Then 'Booties To The Future' is for you.
Most women's programs deliver on ridiculous exercises, light weights, and pump sets, while delivering lackluster results. We do things differently around here.
Expect to use a range of loading methods, rest-pause methods, and exercise tempos.
Expect to work way harder than other people in your gym, while doing fewer sets and reps.
Expect to focus on your lifts. Expect to track your loads. Expect to progressively overload.
Expect to get strong.
Expect to see better results than ever before.
A
Hip Thrust - Machine
3 x 8
B
Back Extensions - Incline - Front BB
3 x 8
C
Abductor Machine
3 x 8
D
Seated Leg Curl
3 x 8
E
Leg Extensions
3 x 8
F
Overhead Press - seated - BB - close grip
3 x 8
G
Seated Machine Row -Neutral Grip
3 x 8
H
Triceps Pressdown - Straight Bar
3 x 8
A
Hip Thrust - Machine
3 x 8
B
Back Extensions - Incline - Front BB
3 x 8
C
Abductor Machine
3 x 8
D
Machine Hack Squat
3 x 8
E
60* Incline Smith Machine Press
3 x 8
F
Seated Upper Back Machine Row - Pronated Grip
3 x 8
G
Preacher Curl - Machine
3 x 8
H
Standing Calf Raise - Machine
3 x 8
A
Hip Thrust - Machine
1 x 8
B
Back Extensions - Incline - Front BB
1 x 8
C
Abductor Machine
1 x 8
D
Seated Leg Curl
2 x 8
E
Leg Extensions
2 x 8
F
Overhead Press - seated - BB - close grip
2 x 8
G
Seated Machine Row -Neutral Grip
2 x 8
H
Triceps Pressdown - Straight Bar
2 x 8
Jake Doleschal
Jake Doleschal is a coach from Australia who has worked with thousands of everyday gym junkies, professional strength athletes, combat athletes, pro bodybuilders, olympic athletes, and strength coaches from around the world, helping them overhaul their health, regain their quality of life, and reach the pinnacle of their physical potential.
When you join a team you’re getting more than programming, you’re joining an online community.
Booties To The Future
Booties To The Future
Booties To The Future
