WOW AHEAD 💪🏻

We know how hard it can be to plan workouts for yourself SO let us do the planning for you! Follow these workouts for 4-8 weeks and watch the progress happen!

Tip to ensure progress: increase weight/resistance used (less experienced- upper body - increase by 2.5-5lb and lower body 5-10lb) and (more experienced - upper body 5-10lbs and lower body 10-15lb)

GLUTES AND HAMSTRINGS

hip thrust: 3-4 sets x 8-10 reps

romanian deadlifts: 3 sets x 10-12 reps

curtsy lunges: 3 sets x 10-12 reps each side

glute kickbacks: 3 sets x 12-15 reps each side

glute focused back extensions: 3 sets x 12-15 reps

CHEST SHOULDERS & TRICEPS

bench press: 3-4 sets x 6-8 reps

arnold press: 3-4 sets x 10-12 reps

eccentric push ups: 2-3 sets x failure

single arm lateral raise: 3 sets x 10-12 reps each side

ss/ overhead tricep extension: 3 sets x 12-15 reps

QUADS AND GLUTES

back squats: 3-4 sets x 4-6 reps

glute focused leg press: 3-4 sets x 8-10 reps

leg extensions: 3 sets x 10-12 reps

staggered stance goblet squat: 3 sets x 10-12 reps each side

walking lunges: 2-3 sets x 10-15 reps each side

BACK & BICEPS

bent over rows: 3-4 sets x 8-10 reps

wide grip lat pulldown: 3 sets x 8-10 reps

cable seated single arm row: 3 sets x 10-12 reps each side

single arm lat pulldown: 3 sets x 12-15 reps each side

bicep curls: 3 sets x 10-12 reps

We hope you enjoy these workouts! Sign up for our subscription workout app, Strength By You, and get new workouts every four weeks or sign up for our 1:1 coaching 🤍