THE CHALLENGE FEMALE GYM

TRAINING TEMPLATES

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THE CHALLENGE FEMALE GYM

PHASE 3 FEMALE GYM

TRAINING TEMPLATES
PROGRAM - 5 x 6-8 - 1 & 1/4 Reps 2 WEEKS

CLICK THE WORKOUTS BELOW TO

VIEW THE VIDEO PLAYLIST

DAY WORKOUT STEPS

MONDAY LOWER 1 10,000

TUESDAY UPPER 1 10,000

WEDNESDAY LOWER 2 10,000

THURSDAY REST 10,000

FRIDAY LOWER 3 10,000

SATURDAY Upper 2 10,000

SUNDAY REST 10,000

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THE CHALLENGE FEMALE GYM

PROGRAM - 5 x 6-8 - 1 & 1/4 Reps

LOWER 1
CLICK THE WORKOUTS TO VIEW
THE VIDEO PLAYLIST
DAY - MONDAY
A High Bar Squat - 1 & 1/4 Reps (1/4 Rep at Bottom)

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 5 6-8 120 3010

2 5 6-8 120 3010

B KAS GLUTE BRIDGE

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 5 6-8 100 2010

2 5 6-8 100 2010

C Leg Press - Feet High - 1 & 1/4 Reps (1/4 Rep at Bottom)

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 10 90 2010

2 4 10 90 2010

D Walking DB Lunges

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 Each Leg 90 2010

2 3 15 Each Leg 90 2010

E Banded Donkey Kick Backs

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 20 Each Side 45 1010
2 3 20 Each Side 45 1010

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

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THE CHALLENGE FEMALE GYM

PROGRAM - 5 x 6-8 - 1 & 1/4 Reps

UPPER 1
CLICK THE WORKOUTS TO VIEW
THE VIDEO PLAYLIST
DAY - TUESDAY
A1 Seated BB Overhead Press - 1 & 1/4 Reps (1/4 Rep at Bottom)

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 60 2010

2 4 6-8 60 2010

A2 Banded Pull Ups - Neutral - 1 & 1/4 Reps (1/4 Rep at Top)
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 60 2010

2 4 6-8 60 2010

B1 DB Lateral Raises - 1 & 1/4 Reps (1/4 Rep at Top)

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8-10 60 2010
2 4 8-10 60 2010

B2 One Arm DB Rows - 1 & 1/4 Reps (1/4 Rep at Top)

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8-10 Each Arm 60 2010

2 4 8-10 Each Arm 60 2010

C1 45⁰ Incline DB Curls - 1 & 1/4 Reps (1/4 Rep at Bottom)

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8-10 45 2010
2 3 8-10 45 2010

C2 Flat Lying DB Triceps Extensions - 1 & 1/4 Reps (1/4 Rep at Bottom)

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8-10 45 2010
2 3 8-10 45 2010

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THE CHALLENGE FEMALE GYM

PROGRAM - 5 x 6-8 - 1 & 1/4 Reps

LOWER 2
CLICK THE WORKOUTS TO VIEW
THE VIDEO PLAYLIST
DAY - WEDNESDAY
A BB Romanian Deadlift - 1 & 1/4 Reps (1/4 Rep at Bottom)

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 5 6-8 120 4010

2 5 6-8 120 4010

B DB Front Foot Elevated Split Squat - 1 & 1/4 Reps (1/4 Rep at Bottom)
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 Each Leg 100 3011

2 4 6-8 Each Leg 100 3011

C 45⁰ Back Extensions - Rounded Back

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15 60 2010
2 4 15 60 2010

D Heels Elevated Goblet Squats - Constant Tension

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15-20 60 2010

2 3 15-20 60 2010

E Banded Abductions - Seated

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 20 30 1010
2 3 20 30 1010

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

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THE CHALLENGE FEMALE GYM

PROGRAM - 5 x 6-8 - 1 & 1/4 Reps

LOWER 3
CLICK THE WORKOUTS TO VIEW
THE VIDEO PLAYLIST
DAY - FRIDAY
A BB Hip Thrusts - CONSTANT TENSION

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 5 6-8 120 2010

2 5 6-8 120 2010

B Lying Leg Curls - 1 & 1/4 Reps (1/4 Rep at Top)

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8-10 100 2010

2 4 8-10 100 2010

C Leg Extensions - 1 & 1/4 Reps (1/4 Rep at Top)

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 10-12 75 2010
2 4 10-12 75 2010

D Bulgarian Split Squats - Large Step

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 Each Leg 60 2010

2 3 15 Each Leg 60 2010

E STANDING BANDED ABDUCTIONS

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 30 60 1010
2 3 30 60 1010

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1

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THE CHALLENGE FEMALE GYM

PROGRAM - 5 x 6-8 - 1 & 1/4 Reps

UPPER 2
CLICK THE WORKOUTS TO VIEW
THE VIDEO PLAYLIST
DAY - SATURDAY
A1 45⁰ Incline DB Press - Neutral - 1 & 1/4 Reps (1/4 Rep at Bottom)

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 60 2010

2 4 6-8 60 2010

A2 Banded Pull Ups - Supinated - 1 & 1/4 Reps (1/4 Rep at Top)
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 60 2010

2 4 6-8 60 2010

B1 Flat DB Press - Pronated - Paused

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8-10 60 2210
2 4 8-10 60 2210

B2 Seated Row - Pronated - Paused

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8-10 60 2210

2 4 8-10 60 2210

C1 65⁰ Prone DB Lateral Raises

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8-10 45 2011
2 3 8-10 45 2011

C2 Seated Rope Pull to Neck - 1 & 1/4 Reps (1/4 Rep at Neck)

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8-10 45 2012

2 3 8-10 45 2012

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THE CHALLENGE FEMALE GYM

TRAINING TEMPLATES
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