fitgirl234
New member
Hey girls!
OK, so been lifting nearly 5+ years, suffered a hamsting strain/tear (very slight but recovery has sucked 5-months and I'm able to finally RDL 135 again...sigh), and I am looking to compete possible figure this late spring/early summer.
Here's my workout regimen, focus is to really get some glute growth going, shoulders, arms, back are nice, but my glutes suffered and were always hardest for me to grow.
It's a 15-day split, and I plan to do 5-iterations.
I'm following a high/medium/low calorie @45-40-15 (c-p-f) macros usng 1.6*bodyweight for protein intake.
High day = 1900 (usually following leg day on a day off)
Medium = 1750
Low = 1575 (2-days in a row usually)
Supps, I take quite a few, but the main thing is I'm cycling British Dragon Anavar
3.33 mgs first 5-days
5-mgs from there and then up to 7.5mgs and if all goes well 10mgs then cycle back down and OUT. 8-10 weeks max.
I'll post up before and after pics when done.
Would love to see input from GIRLS and WOMEN not men please. Have cycled once before, loved it. My husband (competitive bodybuilder) will be lifting with me for the duration of the program. That is a HUGE boost to my intensity.
Day-1 Quads/Glutes
Pre-Exhaust:
Bench Glute Cable Kickback – 20/15/10/8 (short rest)
Barbell Lunge – 15/10/6 (each leg)
Barbell Squats – 20/12/6 – RP 5x3 (weight you can do 12-15x)
Leg Press – 10/10/10 [SUPERSET] Leg Ext. 12/12/12
Calves – 25/20/15/10 – 6-8/DS/DS/DS
Outer thigh – 20/20/20
Box Jumps – 100
Day-2 Chest/Back/Shoulders
Incline Bench – 20/15/8/6 – RP 4x3 (weight you can do 12x)
Pull Ups – Fail/Fail/Fail/Fail
Smith Shoulder Press – 20/15/8/6 – RP 4x3
Lateral Raise – 20/15 (seated simultaneous) // 8/8/8 (standing holding on single arm)
Standing Cable Flyes – 20/15/10 – RP 5x3 [SUPERSET] Pushups Fail/Fail/Fail
Bent Over Dumbell Row – 10/6/6 [SUPERSET] Reverse Grip Pulldown 15/12/10
Incline Bench Barbell High Row to Front Raise 20/15/10 – RP 5x3 (w/weight you can do 12-15x)
Day-3 HIIT
Jump Rope 10-minutes then 20-minute treadmill intervals
Day-4 Hams Glutes
Leg Curl – 20/15/12 – RP 5x3
Standing Glute Kickback – 20/20/10 [SUPERSET] Good Morning/Ham Raise 20/15/10 (using back extension stand)
Sumo Deadlift – 20/12/8/6
Kettle Bell Bench Reverse Lunge – 15/12/10
Dumbell Incline Bench Lunge – 10/10 RP 5x4 (2sets)
Bench Supported Single Leg Glute/Ham Extension – 12/12 [SUPERSET] Bench Cable Kickback – 10/10
Calves – 25/20/15/10 – 6-8/DS/DS/DS
Day-5 OFF
Day-6 Kettle Bell Glutes/Shoulder Workout
Day-7 Arms/Abs/HIIT
Close Grip Bench – 20/12/8/6 RP-4x3 [SUPERSET] Dumbbell Curl – 20/15/12/8 RP-4x3
Dips – Fail/Fail/Fail [SUPERSET] Reverse Grip Pull – Fail/Fail/Fail [SUPERSET] Weighted Leg Raise – Fail/Fail/Fail
Barbell Curl – 10/8/6 [SUPERSET] Overhead Dumbbell Press 8/8/8
Hammer Curl – 10/8 [SUPERSET] Dumbbell Kickback 20/15
Boysu Ball Wall Toss 15/15 [SUPERSET] Decline Bench Reverse Crunch 15/15
Weighted Planks 2 sets
Jump rope – treadmill intervals
Day-8
Reverse Hack Squat – 20/15/12/8 [SUPERSET] Glute Cable Bench Kickbacks 20/20/10/10
Barbell Squats – 12/8/6 – RP 5x3
Leg Press – 10/10/10 [SUPERSET] Smith Bulgarian Split Squat – 15/10/10
Dumbbell Lunge – (HEAVY) 5/5/5 (5 steps each leg) [SUPERSET] Leg Extension – 10/10 - RP 5x3
Reverse Glute Hyperextension – 20/20/20 [SUPERSET] Cable Outer thighs – 10/10/10
Calves – 25/20/15/10 – 6-8/DS/DS/DS
Day-9 OFF (Dance Class)
Day-10 Chest/Back/Shoulders
Dumbbell Bench – 20/15/10/8/5 – RP 4x3
T-Bar Row (WG) – 20/15/10/8/5 – RP 4x3
Pull Ups – Fail/Fail/Fail [SUPERSET] Wide Grip Dips – Fail/Fail/Fail
HS High Row Pull – 12/8/6 [SUPERSET] HS Incline Bench – 10/10/10
HS Reverse Shoulder Press 15/10/8 – RP 3x3 [SUPERSET] Lateral Raise Machine – 20/20/15
Upright Rows 15/10/8 – RP 4x3
Heavy Dumbbell Lateral Raise (holding on single arm at a time) 8/8/8
Cable Flyes – 20/15/10 [SUPERSET] Reverse Rear Delt Cable Flyes 12/10/10
Reverse Pull Ups (palms facing you) Fail/Fail
Day-11 OFF
Day-12 Hams/Glutes
Glute Cable Extension – 20/20/20 [SUPERSET] Standing Cable Leg Curls 20/15/10
RDL – 25/12/8/6 [SUPERSET] Bench supported single leg extension – Fail/Fail/Fail/Fail
Barbell Lunge – 10/8/5 (steps each) [SUPERSET] Very Wide Stance Squat – 20/15 – RP 5x3
Leg Press – 20/RP 3x3/RP 5x5 [SUPERSET} Bench Glute Cable Extension 10/10/30
Inner Thigh Machine (reclined) 20/20 [SUPERSET] Cable Outer Thigh – 20/20
Calves – 25/20/15/10 – 6-8/DS/DS/DS
Box Jumps 100
Day-13 OFF
Day-14 Kettle Bell Home Workout (Model after kitty8 Youtube)
Day-15 OFF/Dance
OK, so been lifting nearly 5+ years, suffered a hamsting strain/tear (very slight but recovery has sucked 5-months and I'm able to finally RDL 135 again...sigh), and I am looking to compete possible figure this late spring/early summer.
Here's my workout regimen, focus is to really get some glute growth going, shoulders, arms, back are nice, but my glutes suffered and were always hardest for me to grow.
It's a 15-day split, and I plan to do 5-iterations.
I'm following a high/medium/low calorie @45-40-15 (c-p-f) macros usng 1.6*bodyweight for protein intake.
High day = 1900 (usually following leg day on a day off)
Medium = 1750
Low = 1575 (2-days in a row usually)
Supps, I take quite a few, but the main thing is I'm cycling British Dragon Anavar
3.33 mgs first 5-days
5-mgs from there and then up to 7.5mgs and if all goes well 10mgs then cycle back down and OUT. 8-10 weeks max.
I'll post up before and after pics when done.
Would love to see input from GIRLS and WOMEN not men please. Have cycled once before, loved it. My husband (competitive bodybuilder) will be lifting with me for the duration of the program. That is a HUGE boost to my intensity.
Day-1 Quads/Glutes
Pre-Exhaust:
Bench Glute Cable Kickback – 20/15/10/8 (short rest)
Barbell Lunge – 15/10/6 (each leg)
Barbell Squats – 20/12/6 – RP 5x3 (weight you can do 12-15x)
Leg Press – 10/10/10 [SUPERSET] Leg Ext. 12/12/12
Calves – 25/20/15/10 – 6-8/DS/DS/DS
Outer thigh – 20/20/20
Box Jumps – 100
Day-2 Chest/Back/Shoulders
Incline Bench – 20/15/8/6 – RP 4x3 (weight you can do 12x)
Pull Ups – Fail/Fail/Fail/Fail
Smith Shoulder Press – 20/15/8/6 – RP 4x3
Lateral Raise – 20/15 (seated simultaneous) // 8/8/8 (standing holding on single arm)
Standing Cable Flyes – 20/15/10 – RP 5x3 [SUPERSET] Pushups Fail/Fail/Fail
Bent Over Dumbell Row – 10/6/6 [SUPERSET] Reverse Grip Pulldown 15/12/10
Incline Bench Barbell High Row to Front Raise 20/15/10 – RP 5x3 (w/weight you can do 12-15x)
Day-3 HIIT
Jump Rope 10-minutes then 20-minute treadmill intervals
Day-4 Hams Glutes
Leg Curl – 20/15/12 – RP 5x3
Standing Glute Kickback – 20/20/10 [SUPERSET] Good Morning/Ham Raise 20/15/10 (using back extension stand)
Sumo Deadlift – 20/12/8/6
Kettle Bell Bench Reverse Lunge – 15/12/10
Dumbell Incline Bench Lunge – 10/10 RP 5x4 (2sets)
Bench Supported Single Leg Glute/Ham Extension – 12/12 [SUPERSET] Bench Cable Kickback – 10/10
Calves – 25/20/15/10 – 6-8/DS/DS/DS
Day-5 OFF
Day-6 Kettle Bell Glutes/Shoulder Workout
Day-7 Arms/Abs/HIIT
Close Grip Bench – 20/12/8/6 RP-4x3 [SUPERSET] Dumbbell Curl – 20/15/12/8 RP-4x3
Dips – Fail/Fail/Fail [SUPERSET] Reverse Grip Pull – Fail/Fail/Fail [SUPERSET] Weighted Leg Raise – Fail/Fail/Fail
Barbell Curl – 10/8/6 [SUPERSET] Overhead Dumbbell Press 8/8/8
Hammer Curl – 10/8 [SUPERSET] Dumbbell Kickback 20/15
Boysu Ball Wall Toss 15/15 [SUPERSET] Decline Bench Reverse Crunch 15/15
Weighted Planks 2 sets
Jump rope – treadmill intervals
Day-8
Reverse Hack Squat – 20/15/12/8 [SUPERSET] Glute Cable Bench Kickbacks 20/20/10/10
Barbell Squats – 12/8/6 – RP 5x3
Leg Press – 10/10/10 [SUPERSET] Smith Bulgarian Split Squat – 15/10/10
Dumbbell Lunge – (HEAVY) 5/5/5 (5 steps each leg) [SUPERSET] Leg Extension – 10/10 - RP 5x3
Reverse Glute Hyperextension – 20/20/20 [SUPERSET] Cable Outer thighs – 10/10/10
Calves – 25/20/15/10 – 6-8/DS/DS/DS
Day-9 OFF (Dance Class)
Day-10 Chest/Back/Shoulders
Dumbbell Bench – 20/15/10/8/5 – RP 4x3
T-Bar Row (WG) – 20/15/10/8/5 – RP 4x3
Pull Ups – Fail/Fail/Fail [SUPERSET] Wide Grip Dips – Fail/Fail/Fail
HS High Row Pull – 12/8/6 [SUPERSET] HS Incline Bench – 10/10/10
HS Reverse Shoulder Press 15/10/8 – RP 3x3 [SUPERSET] Lateral Raise Machine – 20/20/15
Upright Rows 15/10/8 – RP 4x3
Heavy Dumbbell Lateral Raise (holding on single arm at a time) 8/8/8
Cable Flyes – 20/15/10 [SUPERSET] Reverse Rear Delt Cable Flyes 12/10/10
Reverse Pull Ups (palms facing you) Fail/Fail
Day-11 OFF
Day-12 Hams/Glutes
Glute Cable Extension – 20/20/20 [SUPERSET] Standing Cable Leg Curls 20/15/10
RDL – 25/12/8/6 [SUPERSET] Bench supported single leg extension – Fail/Fail/Fail/Fail
Barbell Lunge – 10/8/5 (steps each) [SUPERSET] Very Wide Stance Squat – 20/15 – RP 5x3
Leg Press – 20/RP 3x3/RP 5x5 [SUPERSET} Bench Glute Cable Extension 10/10/30
Inner Thigh Machine (reclined) 20/20 [SUPERSET] Cable Outer Thigh – 20/20
Calves – 25/20/15/10 – 6-8/DS/DS/DS
Box Jumps 100
Day-13 OFF
Day-14 Kettle Bell Home Workout (Model after kitty8 Youtube)
Day-15 OFF/Dance
