BUILT TO BLOOM
Built To Bloom - An intermediate gym- based program geared towards women who are looking to gain strength and tone up. This program is a 4 day-week upper/lower body split. Each exercise will have a video demonstration as well as a detailed description of how to perform the exercise with common cues + mistakes to avoid.
The Split:
Day 1: Quads + Glutes
Day 2: Upper Body Pull
Day 3: Conditioning + Core
Day 4: Glutes + Hamstrings
Day 5: Upper Body Push
Day 6: Mobility
Features5 sessions per week
Must use App app to view and log training
Team Training
A
Romanian Deadlift - RDL (Barbell)
4 x 5
B
Hip Thrust (Smith Machine)
3 x 10
C
Leg Press (Single Leg)
3 x 8
D
Hamstring Curl (Machine)
3 x 10
E
Glute Kickback (Straight Leg)
3 x 10
A
Bent Over Row (Barbell)
3 x 8
B
Incline Bench Press (DB)
3 x 8
C
Bench Supported Lumbar Row (Cable)
3 x 10
D
Cable Fly
3 x 10
E
Seated Cable Row (Narrow Grip)
3 x 8
F
Straight Arm Pushdown
3 x 10
A
Back Squat (Barbell)
4 x 5
B
Hack Squat
3 x 8
C
Reverse Lunge (From Deficit)
3 x 8
D
Leg Extension
3 x 10
E
Calf Raise (Seated)
3 x 12
A
Overhead Press (Machine)
3 x 8
B
Dips (Machine Assisted)
3 x 8
C
Lateral Raise (Cable)
3 x 10
D
Face Pulls
3 x 10
E
Bicep Curl (Incline)
3 x 10
F
Arnold Press
3 x 15
Circuit
A
Perform 3-5 rounds for 30-45 seconds each exercise. Add bands or weights where applicable if you are able.
Verified Athlete
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When you join a team you’re getting more than programming, you’re joining an online community.
Built To Bloom
Built To Bloom
Built To Bloom
