Womens Physique Code Crew: Training by Richard Collins in TrainHeroic

Womens Physique Code Crew

Physique Code

Coach
Richard Collins

4 Days a week of 2 lower body workouts that focus on glutes, hamstrings and quads, paired in with two upper body days maximizing muscle in the shoulders and back that will have your physique looking like the hourglass shape you want. No hours of cardio built in, this is all about getting strong and building muscles in the right places to have you feeling confident in your body whatever the occasion

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Grow your glutes efficiently
With our program we use the most efficient principles to build your glutes, without all the fluff involved. lifting the right way, with the right exercises and getting the most optimal results
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Build your goal body by getting strong
We all know lifting weights doesn't make you bulky, just have a look at our client Jane who used these hypertrophy principles just like in our women's crew who became a pro athlete and bikini Ms. Australia
Features
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Programming 4 days per week
Hypertrophy training using the right exercise selection and overload each week to make sure you are making the progress you want, efficiently
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Exercise Video Guidance
Exercise video tutorials with performance cues for each exercise
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, keep you going longer, all through an app.
Equipment
Required
Barbells, Dumbbells, Leg Press, Leg Extension/Curl, Cable Machin
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Glutes/Hamstrings/Back

A

Romanian Deadlift

10, 6, 6, 12

B

Kas Glute Bridge

12, 10, 10, 15

C

Seated Hamstring Curl

12, 12, 15

D

Chest Supported Lat Pull Down

12, 10, 10, 15

E

Rear Delt Cable Fly (TPC)

12, 12, 15

Tuesday
Upper Body 1

A

Chest Supported Incline Lateral Raise

12, 10, 10, 15

B

Prone Incline Rear Delt Row

12, 10, 10, 15

C

High Incline Press (Smith)

10, 10, 15

D

Triceps Cross-Body Pushdown

12, 12, 15

E

DB Spider Curl

12, 12, 15

Thursday
Glutes/Quads

A

Reverse Lunge (FF Elevated, Holding Rack)

12, 12, 12, 15

B

Barbell Hip Thrust

15, 12, 12, 20

C

Bulgarian Split Squat

12, 12, 15

D

Leg Extension

12, 12, 15

E

Leg Press (Glute Focus)

3 x 15

Friday
Upper 2

A

1-Arm DB Row

8, 8, 8, 12

B

Single Arm High-Low Row

12, 12, 15

C

Lateral Raise (TPC)

12, 12, 12, 15

D

DB Skullcrusher

10, 10, 15

E

Ab Wheel

2 x 15

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What Are You Waiting For?

Use the same hypertrophy and physique principles the pros use!!

Start My 7-Day Free Trial
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FAQs
Does Richard write the programs?
Yes, these are programs personally written by Richard, using the exact same principles he uses with his female physique clients to get them into the best shape of their lives
Does this program work specifically on the glutes?
Yes, we push more volume and intensity into the glutes, hamstrings, back and shoulders (Along with the rest) with these programs to bring out the trademark hourglass shape the Physique Code clients bring!!!
The Proof
verified-athlete-avatar Jane Jeffery

2021 ICN Bikini Ms. Australia

Verified Athlete

"After hitting a roadblock, overtraining and not progressing Physique Code taught me to train smarter, transforming my physique to win the National ICN Bikini Title and earn my pro card"

verified-athlete-avatar Rachel Pringle

Transformation Athlete

Verified Athlete

"I came to Physique Code because I had got to a point in my training where I became stuck and they helped me to learn how to train more efficiently, cutting my training time down in half and helping me get stronger and build muscle in the areas I wanted to"

verified-athlete-avatar Milly Turley

Transformation Athlete

Verified Athlete

"Since training with Physique Code I have learnt so much about technique and exercises I have been able to take my training to the next level!"

verified-athlete-avatar Monique Yates

2020 ICN Ms. Fitness Pro Ms. Australia

Verified Athlete

"Physique Code has transformed my training to the point I am more motivated and the strongest I have ever been while looking the way I need to, to become a National Champion Fitness Model"

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Womens Physique Code Crew
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Womens Physique Code Crew
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Womens Physique Code Crew
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Womens Physique Code Crew