Chey's Girl Gang
Build the Wall
Strength & Conditioning, BodybuildingHypertrophy Training Program – Build & Maintain Muscle
This 5-day-per-week program is designed for those looking to build muscle or preserve lean mass while cutting. Using an intelligent upper/lower body split, it optimizes volume, intensity, and recovery to ensure real-world results. Each session is strategically programmed with progressive overload, compound and isolation movements, and science-backed training principles. Whether you’re bulking or shredding, this plan will help you maximize muscle growth and maintain strength.
Conditioning
A
Movement Prep
Bird Dogs x 8 reps Plank & Side Plank - 10 seconds each YTI’s x 8 reps each position Hip 90/90s x 6 Glute Bridge x 20 reps Hip Circle Walks (down & back) L Walk Side Shuffle 3 station squat (with hip circle) x 5 Band Row x 10 DB Curl & Press x 10 Calf Raises x 10
B
Heel Elevated Hatfield squat
5 x 6
C
Trap Bar B-Stance RDL
@ 5
D
Trap Bar Straight Leg Deadlift
@ 6
E
Reverse Fire Hydrant
@ 8
F
Fire Hydrant
@ 8
Conditioning
A
Movement Prep
Bird Dogs x 8 reps Plank & Side Plank - 10 seconds each YTI’s x 8 reps each position Hip 90/90s x 6 Glute Bridge x 20 reps Hip Circle Walks (down & back) L Walk Side Shuffle 3 station squat (with hip circle) x 5 Band Row x 10 DB Curl & Press x 10 Calf Raises x 10
B
Pull-Up
@ 8
C
Incline DB Bench Press
12, 10, 8, 6
D
Push Ups
@ 9
E
KB plank pull through (feet elevated)
2 x 12
Conditioning
A
Movement Prep
Bird Dogs x 8 reps Plank & Side Plank - 10 seconds each YTI’s x 8 reps each position Hip 90/90s x 6 Glute Bridge x 20 reps Hip Circle Walks (down & back) L Walk Side Shuffle 3 station squat (with hip circle) x 5 Band Row x 10 DB Curl & Press x 10 Calf Raises x 10
B
Trap Bar Deadlift
5 x 5
C
TKE
3 x 12
D
Preacher Curl
3 x 8
E
Cross Body Tricep Pushdown
@ 8
Conditioning
A
Movement Prep
Bird Dogs x 8 reps Plank & Side Plank - 10 seconds each YTI’s x 8 reps each position Hip 90/90s x 6 Glute Bridge x 20 reps Hip Circle Walks (down & back) L Walk Side Shuffle 3 station squat (with hip circle) x 5 Band Row x 10 DB Curl & Press x 10 Calf Raises x 10
B
Bench Press
5 x 6
C
Barbell Upright Row
3 x 8
D
Seated Band Flye
3 x 8 @ 7, 8, 8
E
Meadows Rows
2 x 8
F
Dead Bug
@ 8
Conditioning
A
Movement Prep
Bird Dogs x 8 reps Plank & Side Plank - 10 seconds each YTI’s x 8 reps each position Hip 90/90s x 6 Glute Bridge x 20 reps Hip Circle Walks (down & back) L Walk Side Shuffle 3 station squat (with hip circle) x 5 Band Row x 10 DB Curl & Press x 10 Calf Raises x 10
B
SSB Squat
5 x 6
C
Glute Kickback w/band
2 x 12 @ 8
D
Seated Leg Curl
2 x 8
E
Hammer Curl
2 x 8
Cheyenne Woods
Cheyenne has over 15 years of training experience. Training through having 4 children and currently being in the best shape of her life at 34 years old. Cheyenne along with her husband Kyle own and operate Build Performance gym.
Laura Mulcahy
Girl Gang Member/Competitive Cyclist
Verified Athlete"Kyle and Cheyenne are awesome and very knowledgeable coaches and are super motivating. In just a couple of months, I have increased my strength considerably. I would recommend them to anyone wanting to either get started or step up their fitness level. This place is the best!"
When you join a team you’re getting more than programming, you’re joining an online community.
Chey's Girl Gang
Chey's Girl Gang
Chey's Girl Gang
