New

Strong girls lift 3 days program

Parks Smithey Coaching

Coach

Parks Smithey

This is a 3 day per week program focused on building strength with compound movements and lean muscle with specific isolation exercises. If you are busy and want to get in and out of the gym with an effective workout then this program is for you. This program is not for people who want to lift light weights and dance around the gym. This is for women who want to look and feel stronger than ever before. It is hard work and you will see the results that you want by following this program. Lets get to work!

$19 / mo

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Build strength and resilience

Lifting heavy weights is more than ego lifting. We need to lift heavier weights to build strength. This is exactly why this program works so well. This program follows a wave loading periodization plan to set you up for some massive PR's at the end of the month.

Build confidence

Lifting heavy not only feels good but it also builds you up to be confident to do the things you may think impossible. By gradually building you up to lift heavier weights you build the confidence each week to hit new PR's.

Time optimization

I understand people are busy and don't want to spend hours in the gym. I get it! I build this program for 45 minutes to 1-hour workouts. You do not need hours every day in the gym doing random exercises. You need a time efficient plan of action.

Features

Programming 3 days per week

weekly strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

barbell // dumbbells // medicine balls // resistance bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Monday

Foam Roll IT Bands

1 x 1:00

Box Pigeon Stretch

1 x 1:00

Bird Dog

2 x 10

Glute Bridge

2 x 10

Lateral Broad Jump

3 x 5

Romanian Deadlift

4 x 4

Reverse Lunges

4 x 6

Goblet Squat

4 x 8

Single Leg Donkey Kicks

3 x 15

Tuesday

Wednesday

Lat Foam Roll

1 x 1:00

Lat & Pec Stretch

1 x 1:00

Pullover

2 x 15

Lat Pulldown

2 x 10

Medicine Ball Slam

4 x 5

Bent Over Row

4 x 4

One-Arm DB Bench Press

4 x 8

1-Arm DB Row

4 x 4

DB Lateral Raise

4 x 10

Cable Facepull

3 x 12

Thursday

Friday

Foam Roll IT Bands

1 x 1:00

Box Pigeon Stretch

1 x 0:30

Glute Bridge

2 x 20

Romanian Deadlift

3 x 5

Broad Jump

3 x 5

Hip Thrust

4 x 4

Bulgarian Split Squat

4 x 8

Seated Cable Row

4 x 8

Lat Pulldown

4 x 10

Tricep Pushdown

4 x 10

Coach

More from Parks Smithey Coaching

Parks Smithey

Over 3 years of personal training experience in person. Helped over 100 people reach their fitness goals. Taking what I know and putting it all into a system that allows me to share more of my programs with others. I love helping people feel stronger, look better, and move better. I challenge myself every day to get 1% better and that's all I ask of you.

The Proof