Women's Specialization Program- Block 1 Week 1

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

WARM UP PROTOCOL

? Lower Body Warm Up

1. Low Intensity Cardio: 5-10 mins
2. Wall-sit: 30 seconds for 2 sets
3. Front/ Back Leg Swing: 12 reps for 2 sets
4. Side/ Side Leg Swing: 12 reps for 2 sets
5. Standing Glute Squeeze: 30 seconds for 2 sets

? Upper Body Warm Up

1. Low Intensity Cardio: 5-10 mins
2. Prone Trap Raise: 15 reps for 2 sets (light weight)
3. Cable External Rotation: 15 reps for 2 sets (15 for each side)
4. Overhead Shrug: 15 reps for 2 sets (light weight/ no weight)

Lower Focused 6 exercises, 50 mins

	3x5 reps	rest: 180s
Barbell Hip Thrust	3x15 reps	rest: 120s
Barbell Romanian Deadlift	2x12 reps	rest: 120s
	2x15 reps	rest: 60s
Machine Hip Abduction	2x25 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s

Lower Focused 6 exercises, 1 hr 12 mins

Barbell Deadlift	4x4 reps	rest: 240s
Barbell Front Squat	3x12 reps	rest: 180s
	2x30 reps	rest: 120s
Machine Seated Leg Curl	3x12 reps	rest: 120s
	3x20 reps	rest: 120s
Machine Hip Abduction	3x15 reps	rest: 120s

Upper Foceused 9 exercises, 1 hr 15 mins

	4x10 reps	rest: 120s
	4x12 reps	rest: 120s
	3x10 reps	rest: 120s
Cable Seated Row	3x12 reps	rest: 120s
Dumbbell Lateral Raise	3x15 reps	rest: 0s
	3x15 reps	rest: 120s
	3x20 reps	rest: 60s
Cable One-Arm Bicep Curl	2x10 reps	rest: 0s
Cable Rope Overhead Tricep Extension	2x12 reps	rest: 120s

Lower Focused 6 exercises, 56 mins

	3x12 reps	rest: 120s
	3x20 reps	rest: 120s
	3x20 reps	rest: 120s
	3x15 reps	rest: 120s
Machine Hip Abduction	3x25 reps	rest: 60s
Plank	3x15 reps	rest: 60s

Lower Focused 7 exercises, 1 hr 3 mins

Barbell Stiff-Leg Deadlift	3x8 reps	rest: 180s
Bodyweight Walking Lunge	2x15 reps	rest: 120s
	4x20 reps	rest: 120s
	3x12 reps	rest: 60s
	3x15 reps	rest: 60s
Plank	3x12 reps	rest: 60s
Leg Raise	3x20 reps	rest: 75s