10 Week Women's Program
JPG Coaching
Bodybuilding, Women's TrainingThis is a 10 week program for beginner to intermediate lifters.
Advanced trainees can run this program if it fits their goals too.
Unlike our memberships (scroll down to see those!), this program DOES NOT come with coaching. You'll get access to a message board to connect to the community, but for access to coaching (and to me), join our membership groups.
While it is difficult to say exactly who is a beginner to intermediate, this typically covers lifters within their first 0-3 years of training. I say it is difficult since the length of time where real effective work is being done within those years will vary from person to person.
If you’re not sure where you fall, you’re likely within that beginner to intermediate range.
The first 4 weeks are strength focused phases to help potentiate the following 6 week hypertrophy phase. We will be utilizing the same exercises in each phase; but, the rep ranges, tempo, rest times and proximity to failure may differ.
The three phases are:
Acclimation: to adapt to the program.
Strength/Neural Phase: for neural adaptation/strength building.
Hypertrophy Phase to increase muscle mass.
Are you ready to commit for the next 10 weeks?!
A
Flat DB Bench
4 x 7
B
Hand Height Cable Lateral Raise
3 x 12
C
Seated Lat Bias Row
3 x 7
D
Lat Bias Pulldown
3 x 8
E
Long Rope Pushdown
3 x 10
F
Seated Supinated DB Curls
3 x 10
A
Seated Hamstring Curls
3 x 10
B
Hack Squats
4 x 5
C
45 Degree Back Extension
3 x 10
D
Bilateral Adductor/Quad Leg Press
3 x 8
A
Anterior Delt Press
4 x 7
B
Chest Supported DB Y-Raise
3 x 12
C
T Bar Row
4 x 5
D
Upper Back Pulldown
4 x 8
E
Unilateral Cable Rear Delt Fly
2 x 12
A
Glute Bridge
3 x 7
B
Stiff Leg Deadlifts
3 x 7
C
Unilateral Leg Press
3 x 8
D
Leg Extensions
3 x 10
JP Gallardo
JP is the owner of JPG Coaching LLC and has worked with hundreds of clients to reach their fitness goals. An exercise science major and bodybuilder, he is dedicated to helping clients reach their goal in terms of weight loss or building muscle. He also offers competition prep to individuals who have the motivation to step on stage and compete in bodybuilding.
And a training program that is guaranteed to push you past what you thought was possible.
Get 10 Week Women's Program
