FEMALE GYM BUILD

FEMALE gym BUILD PHASE 2

TRAINING TEMPLATES
PROGRAM: DUP

CLICK THE WORKOUT Names

BELOW TO Access THE
VIDEO EXERCISE PLAYLIST

DAY WORKOUT STEPS CARDIO

MONDAY Lower Heavy 8,000

TUESDAY Upper Heavy 8,000

WEDNESDAY Lower Moderate 8,000

NO CARDIO!
THURSDAY REST 8,000

FRIDAY Upper Moderate 8,000

SATURDAY Lower Light 8,000

SUNDAY REST 8,000

2
 FEMALE GYM BUILD

CLICK THE WORKOUT name TO PROGRAM: DUP

LOWER HEAVY access THE VIDEO exercise PLAYLIST
MONDAY
A1 BB Conventional Deadlift

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 100 3110

2 4 6 100 3110

3 4 6 100 3110

4 4 6 100 3110

a2 DB Back Foot Elevated Split Squats

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 Each Leg 100 2210

2 4 6 Each Leg 100 2210

3 4 6 Each Leg 100 2210

4 4 6 Each Leg 100 2210

B BB Hip Thrusts - Dead Stops

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 90 2110
2 4 6-8 90 2110
3 4 6-8 90 2110

4 4 6-8 90 2110

c Hack Squat

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 100 3010

2 4 8 100 3010

3 4 8 100 3010

4 4 8 100 3010

d 30° Straight Leg Abductions - Cable

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 Each Leg 45 3010

2 3 15 Each Leg 45 3010

3 3 15 Each Leg 45 3010

4 3 15 Each Leg 45 3010

e Rope Crunches - 1 & 1/4 Reps

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

4 3 10 45 2010

3
 FEMALE GYM BUILD

UPPER Heavy CLICK THE WORKOUT name TO PROGRAM: DUP

access THE VIDEO exercise PLAYLIST
TUESDAY
A1 DB Bench Press - Neutral

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 90 3010

2 4 6 90 3010

3 4 6 90 3010

4 4 6 90 3010

a2 Pull Ups - Neutral - Eccentric Focused (Banded if Needed)

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 3-5 90 4010

2 4 3-5 90 4010

3 4 3-5 90 4010

4 4 3-5 90 4010

b1 Seated BB Overhead Press

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 30 2110
2 4 6-8 30 2110
3 4 6-8 30 2110

4 4 6-8 30 2110

b2 One Arm DB rows

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 Each Arm 100 2110

2 4 6-8 Each Arm 100 2110

3 4 6-8 Each Arm 100 2110

4 4 6-8 Each Arm 100 2110

c1 65° Incline DB Hammer Curls

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 6-8 45 4010

2 3 6-8 45 4010

3 3 6-8 45 4010

4 3 6-8 45 4010

c2 Lying One Arm DB Triceps Extensions

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8-10 45 2110
2 3 8-10 45 2110
3 3 8-10 45 2110

4 3 8-10 45 2110

4
 FEMALE GYM BUILD

LOWER MODERATE CLICK THE WORKOUT name TO PROGRAM: DUP

access THE VIDEO exercise PLAYLIST
WEDNESDAY
a High Bar Squat - Paused

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 120 2210

2 4 8 120 2210

3 4 8 120 2210

4 4 8 120 2210

b1 DB Deficit Lunge - Forward Step

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

2 4 8-10 Each Leg 60 2010

3 4 8-10 Each Leg 60 2010

4 4 8-10 Each Leg 60 2010

b2 Lying Leg Curl - 1 & 1/4 Reps at Bottom

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

4 4 8 60 2010

c Kas Glute Bridge Last Set - Drop Set x 1

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15,12,10,8 90 2011

2 4 15,12,10,8 90 2011

3 4 15,12,10,8 90 2011

4 4 15,12,10,8 90 2011

d 450 Back Extensions - Single Leg

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8 Each Leg 60 2011

2 3 8 Each Leg 60 2011

3 3 8 Each Leg 60 2011

4 3 8 Each Leg 60 2011

e Reverse Crunches

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 45 4010
2 3 10 45 4010
3 3 10 45 4010

4 3 10 45 4010

5
 FEMALE GYM BUILD

UPPER Moderate CLICK THE WORKOUT name TO PROGRAM: DUP

access THE VIDEO exercise PLAYLIST
FRIDAY
A1 65° DB Shoulder Press - Neutral

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15 10 2010

2 4 15 10 2010

3 4 15 10 2010

4 4 15 10 2010

a2 Pull Ups - Pronated - Banded

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

3 4 6-8 60 2010

4 4 6-8 60 2010

b1 Standing DB Lateral Raises - 1 & 1/4 Reps

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

4 3 8 10 2010

b2 30° Prone DB Rows - Neutral

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8 90 2012

2 3 8 90 2012

3 3 8 90 2012

4 3 8 90 2012

c Reverse Pec Deck

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

2 3 10 45 2010

3 3 10 45 2010

4 3 10 45 2010

d1 D1) Cable Biceps Curls

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15,12,10 15 2010
2 3 15,12,10 15 2010
3 3 15,12,10 15 2010

4 3 15,12,10 15 2010

6
 FEMALE GYM BUILD

UPPER Moderate CLICK THE WORKOUT name TO PROGRAM: DUP

access THE VIDEO exercise PLAYLIST
FRIDAY
d2 Rope Pushdowns

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15,12,10 60 2010

2 3 15,12,10 60 2010

3 3 15,12,10 60 2010

4 3 15,12,10 60 2010

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

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

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

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

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

7
 FEMALE GYM BUILD

LOWER LIGHT CLICK THE WORKOUT name TO PROGRAM: DUP

access THE VIDEO exercise PLAYLIST
SATURDAY
a Leg Press - Feet High

TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 20,20,15,15 90 2010

2 4 20,20,15,15 90 2010

3 4 20,20,15,15 90 2010

4 4 20,20,15,15 90 2010

b DB Squats - Heels Elevated - Constant Tension

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 20,15,15 90 2010

2 3 20,15,15 90 2010

3 3 20,15,15 90 2010

4 3 20,15,15 90 2010

c Hip Thrusts - Triple Contraction Method (3 Pulses at the Top of Each Rep)

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8 90 2010
2 3 8 90 2010
3 3 8 90 2010

4 3 8 90 2010

d High Box Step Ups - Glutes Focused

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 Each Leg 60 3010

2 3 12 Each Leg 60 3010

3 3 12 Each Leg 60 3010

4 3 12 Each Leg 60 3010

e E) Leg Extensions - Last Set - Drop Set x 1

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

2 3 20,15,15 60 2010

3 3 20,15,15 60 2010

4 3 20,15,15 60 2010

f 300 Straight Leg Abductions - Banded or Cable

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 Each Leg 60 1010
2 3 15 Each Leg 60 1010
3 3 15 Each Leg 60 1010

4 3 15 Each Leg 60 1010

8
Copyright ©️ Carroll Performance Pty Ltd
All rights reserved. No part of this e-book may be reproduced in any form or by any means,
electronic or mechanical, including photocopying, recording or by any information or retrieval,
without prior permission in writing from the publisher. Under the Australian Copyright Act 1968 (the Act), a
maximum of 10 percent of the number of pages of the e-resource or chapter, whichever is the
greater, may be photocopied by any educational institution for its educational purposes provided that the
education institution (or the body that administers it has given a remuneration notice to Copyright
Agency Limited (CAL) under the Act.

Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a
compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your
own research and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any
injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of this
e-resource. You accept sole responsibility for the outcomes if you choose to adopt and/or use the
systems, methods, ideas, concepts and opinions within the content of this e-book.

[email protected] www.coachmarkcarroll.com