Proverbs 31

Strength Training

General Fitness, Bodybuilding, Powerlifting, Personal Training, Women's Training
Coach
Wes Murray

As a program written for Wes Murray's girlfriend, these workouts are specifically designed for women who want to work on their physique and strength. Each workout combines strength training with cardio and abs. You'll learn proper technique for many exercises as the workouts are constantly cycling to give you something new. There's a new goal EVERY 8 WEEKS!

Features
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Programming 4 days per week
You don't need to go to the gym every day! 4 days per week is enough to see progress!
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Exercise Video Guidance
Instructional videos to guide your workouts and build confidence with new exercises
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Community
We value spiritual strength more than physical. Feel free to share a brief encouraging message with others
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TrainHeroic Experience
The app keeps everything organized and provides a great user experience for tracking progress
Equipment
Required
Barbell // Dummbell // Adjustable Bench
Recommended
Stationary Bike // Treadmill
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 2 Day 2

Prep

A

Lower Body Warm Up

Here are lower body stretches that Charles and I do. The 90 90's are a mobility flow that you can find on youtube. BW = Body Weight. "ea" = each side 90/90: 5ea BW Good Morning: 20 BW Single Leg RDL: 10ea Lateral Lunge: 3x3sec each Standing Hip External Rotation: 5ea Hip Airplane: 5ea Calf Stretch: 2x30sec each Glute Stretch: 2x10sec each BW Squat: 10

B

Back Squat

4 x 10

C1

KB swings

3 x 5

C2

Back Extension

5 x 15

D1

Bulgarian Split Squat

3 x 20

D2

Single Leg Hip Thrust

3 x 15

E

Recumbent Stationary Bike

1 x 5:00

Monday
Week 2 Day 3

A

Heroic Warm-up

1 x 8:00

B1

DB Shoulder Press

3 x 15

B2

DB Row

3 x 15

C1

Incline DB Bench Press

3 x 12

C2

DB Reverse Fly

3 x 12

D1

Kneeling Push Up

15, 12, 10

D2

DB Shrug

3 x 15

E

Lat Pulldown

3 x 12

Wednesday
Week 2 Day 5

A

Heroic Warm-up

For Completion

B

Goblet Box Squat

4 x 10

C1

KB Sumo Deadlift

3 x 5

C2

KB RDL

3 x 10

D1

Barbell Hip Thrust

3 x 10

D2

DB Curtsy Lunge

3 x 10

E

Back Extension

4 x 15

F

Toe touches

2 x 15

G

Recumbent Stationary Bike

1 x 5:00

Thursday
Week 2 Day 6

A1

DB Arnold Press

3 x 15

A2

3 Point DB Row

3 x 15

B

Incline DB Bench Press

3 x 12

C

Seated Cable Row

3 x 12

D1

Tricep Pushdown

3 x 20

D2

DB Curl

3 x 20

E1

Bicycle Sit-Ups

2 x 10

E2

High Plank

2 x 30

Coach
coach-avatar Wes Murray

Wes is a strength and conditioning coach with 12 years of coaching experience. He has a masters degree in exercise physiology and is a record holding Powerlifter. "I've worked with people who've lost 100+lbs and others who became professional athletes. My favorite part is seeing them grow in self-confidence after training with me. It's about more than physical strength."

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Experience your fullest life!

You'll never regret taking care of your health. Only that you waited so long to do so. Join the Proverbs 31 community and be a good steward of the body God gave you!

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FAQs
Who is this training for?
Women who have some experience in the gym and want to get results! You should be able to exercise with a barbell, but you don't have to be a pro! If you prefer to stick with machines, then checkout my other programs!
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When you join a team you’re getting more than programming, you’re joining an online community.

Proverbs 31
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Proverbs 31
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Proverbs 31
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