Building Diana

Expedite Human Performance

Powerlifting, Bodybuilding, Women's Training
Coach
Tyler Lowe LAT, ATC, CSCS

Building Diana is a power building program designed specifically with women in mind. The program will build strength along with shaping a strong curvy figure. Our program has everything you need to develop your strength, improve your conditioning, and get the body you always wanted.

Our year-long periodized program is designed to help you be and look your best at the right times of the year. We have designated blocks for being lean and swimsuit ready in the summer, and hypertrophy blocks built in around the holidays to help maximize the gains with the extra calories.

Workouts are structured with full warm ups, Lifting instructions, and complementary cardio and conditioning to make sure we develop all sides of your fitness.

**Come join our FREE 7 Day trial to see how we can build you into a stronger, more capable you! **

$27 / mo
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Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, Dumbbells, Bench, Squat rack, Bands, Pull-up bar
Recommended
A well outfitted gym, Sled, Kettlebells, Leg press // cable machines, cardio Equipment, Stairmaster, rower, treadmill,
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 2

A1

Plank

3 x 30

A2

spiderman

3 x 5

A3

standing hip band abd

3 x 12

B

Front Squat

5 x 6

C

Walking Lunges

3 x 16

D

Lying Leg Curl

3 x 8

E

Leg Extension

3 x 8

F

Abduction Machine

3 x 8

G

Leg Press pin loaded

3 x 8

Monday
Week 1 Day 3

A1

I-t-y

3 x 5

A2

Incline Pushup

3 x 10

B

Barbell Bench Press

4 x 6

C

1-Arm DB Row

10, 10, 8, 6

D

Assisted Dip

3 x 8

E

Lat Pulldown

12, 10, 8

F

DB Bicep Curls

12, 10, 8

Tuesday
Week 1 Day 4

A

eccentric pull-ups

3 x 3 @ 3

B

Box Jump

5 x 3

C

Cardio

1 x 25:00

Wednesday
Week 1 Day 5

A1

Dead Bug

3 x 5

A2

Band Pull-Apart

3 x 15

A3

Deep Squat hold

3 x 20

B

Goblet Bulgarian Split Squat

3 x 16

C

Deadlift

6 x 3

D1

Barbell Row

3 x 7

D2

DB Lateral Lunge

3 x 14

E

Hack Squat

10, 10, 12, 12

Thursday
Week 1 Day 6

A1

scap pull-up

3 x 7

A2

Dead Hang

3 x 0:15

A3

banded rear delt fly

3 x 20

B

Overhead Press

5 x 3

C

30 Degree Incline DB Bench Press

10, 10, 8, 8, 6

D

Push-Up

3 x MAX

E

High row

4 x 8

F

Chest supported row

4 x 8

G

Tricep Pushdown

4 x 8

H

DB Lateral Raise

4 x 8

Coach
More from Expedite Human Performance
coach-avatar Tyler Lowe LAT, ATC, CSCS

Tyler Is a licensed Athletic Trainer and a Certified Strength Coach. He specialized in the training and treatment of athletes to help them reach their highest potential. Tyler has experience in working one on one with Powerlifters, Weightlifters, Crossfitters , MMA , NFL, Military, and Bodybuilding. Tyler believes that every one should have access to professional level coaching!

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Please Join Us

We believe in helping you build the strongest and best version of yourself. Please join us for your FREE 7 Day trial to see how!

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FAQs
Do I have to pay up front?
No! We provide a FREE 7 day trial for everyone joining our program.
When do I get the workouts?
Workouts are updated every week by Sunday night. You will be able to see the entire week of training so you can plan around your busy schedule.
How long does a session take?
The workout length will depend on the individual, but normally a session will take on average 60-75 minutes depending on the pace the individual works at.
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When you join a team you’re getting more than programming, you’re joining an online community.

Building Diana
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Building Diana
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Building Diana
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Building Diana
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