(1) Women Intermediate 3 days / week

(Full Body A, Full Body B, Full Body C)

Full Body A

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Barbell Back Squat 3 sets of 4-6 repetitions

Dumbbell Bench Press, flat 3 sets of 6-8 repetitions

Barbell Deadlift, sumo stance 3 sets of 6-8 repetitions

Barbell Overhead Press, standing 3 sets of 6-8 repetitions

Barbell Row 3 sets of 6-8 repetitions

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes

Full Body B

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Leg Press 3 sets of 12-15 repetitions

Barbell Stiff Legged Deadlift 3 sets of 12-15 repetitions

Barbell Hip Thrust 3 sets of 12-15 repetitions

Barbell Bench Press, incline 3 sets of 12-15 repetitions

Low Row, close grip 3 sets of 12-15 repetitions

Dumbbell Curl, incline 3 sets of 12-15 repetitions

Cable pushdown, straight bar 3 sets of 12-15 repetitions

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes

Full Body C

Warm up: walking on the treadmill or outside for 5-10 minutes & dynamic stretching

Smith Machine Stepback Lunge 3 sets of 12 repetitions in total

Barbell Bench Press, flat 3 sets of 10-12 repetitions

Step Up 3 sets of 14 in total

Dumbbell Overhead Press, standing 3 sets of 10-12 repetitions

Barbell Row 3 sets of 10-12 repetitions

Cable Kickback (glutes) 3 sets of 12-15 repetitions per side

Optional Core Superset 2 sets of AMAP

Cutting: cardio 15-20 minutes