Who is this program for?
Novice to Intermediate female lifters who want to build their glutes, hamstrings, and quadriceps while maintaining/steadily increasing upper body strength.
Goal of the workouts:
1. Add 2.5 lbs each workout on RPT movements. Ideally, add 2.5-5lbs on your first set or add 2.5-5lbs to your second or third set. As you progress on your back off sets (your 6 and 8 goal rep sets) you will eventually build enough strength to PR on your 1st set (5 reps).
2. Add reps to anything for 2-4 sets x 8-12 reps. Example: Let's say you only can do 12,10,8,8 reps. Next time, try and get 12,10,10,8. If you can only do 8,8,8,8 try and get 9,8,8,8. Eventually work your way to 12,12,12,12. That simple!
Workout Days:
A workout
Rest day
B workout
Rest day
C workout
Rest day
Rest day
...repeat
Key terms:
RPT - Reverse Pyramid Training: 5 reps, rest 2-3 minutes, drop weight 10%, 6 reps, rest 2-3 minutes, drop 10%, 8 reps.
RP - Rest Pause: Perform 10-15 reps then 3-5 sets of 3-5 reps with 5-15 seconds rest in between each set.
Regular Sets: Sets x Reps: Perform the listed sets x reps with 90 seconds of rest between sets.
Workout A:
Barbell Back Squat: 5,6,8 reps RPT
DB Stiff Legged or Romanian Deadlift: 6,8,10 reps RPT
Dumbell/Barbell Reverse Lunge: 2-4x6-12
Cable Hip Abduction 2-4x10-15
Push Ups: 20-50 total reps*
Face Pull: 20-50 total reps*
Workout B:
Horizontal Press: 5,6,8 reps RPT
Ex: DB or BB Flat or Incline Press
Vertical Pull/Pull Up: 5,6,8 reps RPT
Ex: Lat Pull Down Cable/Machine or Bodyweight/Assisted/Weighted Pull Ups
Vertical Press: 3x8-12
Ex: DB or BB Shoulder Press or Machine Shoulder Press
Horizontal Pull/Row: 3x8-12
Ex: DB or BB Bent Over Row, Cable Rows, or Machine Row
Bicep Curl: RP style
Tricep Extension: RP style
Workout C:
Barbell Back Squat: 5,6,8 reps RPT
Barbell Hip Thrusts: 6,8,10 reps RPT
Sprinter Lunge: 2-3x12-20
Goblet Adductor Lunge: 2-3x12-20
Cable Pull Throughs: 2-3x12-20
Push Ups: 20-50 total reps*
Face Pull: 20-50 total reps*
*Depending on your fitness & strength level, you may take only a few or many sets to complete the total reps. Thats ok! If you have to do 8 sets of 3 reps of push ups to get into the 20-50 total rep range, then so be it. Give yourself enough time between all your sets, but ideally, I'd like you to complete the amount of reps in under 5 minutes time.
This is just a sample program of something I would run if my goals were to build the lower body, especially the booty! Modify this workout to your goals 🙌
Exercises to keep in the back pocket:
Band Squat + Side Steps
Glute Bridges
One Legged Glute Bridges
Stepback Lunges
Donkey kick variations
Bulgarian Dumbell RDL
Goodmornings*
Barbell Hip Thrusts**
If you’d like to ensure you’re safely and effectively reaching your goals, consider my personal training services to help you through your journey!
Schedule a quick call with me to get started.
Comprehensive Coaching Services
1. Weekly Check-in Coaching Call
A dedicated call to discuss progress, address concerns, and adjust plans as needed.
2. Training Sessions
Frequency: 1-4 times per week, based on your needs and goals.
Personalized Resistance Training Programming:
Weight Training:
Featuring periodization to ensure progressive overload and optimal results.
Includes alternative exercises based on available equipment or personal limitations.
Offers alternative workout splits tailored to your schedule.
Incorporates strategies for breaking plateaus.
Progressions and regressions to cater to your fitness level.
Exercise tempo selection for optimal performance and safety.
Ab/Core Training: Focused routines to strengthen and tone your core.
Cardio Fitness Training: Customized cardio plans to improve endurance and cardiovascular health.
Warm Ups & Cool Downs: Structured routines to prepare your body for exercise and aid recovery.
3. Text Support
Ask questions anytime for ongoing support and motivation.
4. Live Form Checks & Video Analysis
Real-time feedback on exercise form and technique to ensure safety and effectiveness.
5. Workout Tracking
Comprehensive tracking of your workouts to monitor progress and make necessary adjustments.
6. Personalized Nutrition Advice & Meal Guidance
Tailored nutrition plans and meal guidance to support your fitness goals.
Meal Diary Tracking: Monitor your dietary intake and adjust as necessary for optimal results.
7. Initial Fitness Assessments
Static Posture Assessment: Evaluates your posture to identify imbalances.
Dynamic Postural Assessment (OHSA): Assesses movement patterns to identify areas for improvement.
Cardiovascular Assessment (if needed): Evaluates cardiovascular fitness levels.
Strength Assessment (if needed): Determines your current strength levels and identifies areas for improvement.
8. Periodic Re-Assessments
Regular evaluations to track progress and adjust the training plan as needed.
9. Custom Mobility & Flexibility Training
Mobility Training: Exercises designed to enhance joint movement and function.
Flexibility Training: Routines to improve muscle elasticity and overall flexibility.
10. Individualized Corrective Exercises for Injury Prevention
Customized exercises to address specific weak
*This information is for educational purposes only. I am not a doctor. None of this is medical advice. Everything here has been gathered through personal experience and personal research. If you are going to start a physical activity regime, you should consult your physician. For proper nutritional advice, you should see a registered dietitian. I am just a dude on the internet.
MY OLD VERSION:
Workout A - example: Monday
Barbell Back Squat 5,6,8 reps RPT
Romanian Deadlift 6,8,10 reps RPT
Bulgarian Split Squat (each leg) 3x8-12
Cable Pull Throughs 3x8-12
Reverse Lunge to Donkey Kick (each leg) 3x8-12
Calf Raises 4x12
Push Up 20-50 Total Reps (depending current strength level)
Band Pull Aparts 3x12
Workout B - example: Wednesday
Bench Press 3x8-12
Cable Row 3x8-12
Seated DB Press 3x8-12
Lat Pulldown 3x8-12
Bicep Curl RP
Tricep Extension RP
Face Pull RP
Workout C - example: Friday
Barbell Back Squat 5,6,8 reps RPT
Barbell Hip Thrusts 6,8,10 reps RPT
Curtsy Lunges 3x8-12
One-Legged kickbacks on cable machine 3x8-12
Stability Ball Hamstring Curl 3x8-12
Push Ups 20-50 Total Reps (depending current strength level)