Women’s Physique Program

[vc_row][vc_column width=”1/2″][vc_tta_accordion][vc_tta_section title=”Monday” tab_id=”1567814261116-7ba3938d-2f2f”][vc_column_text]20″ Box Step Ups: 3×10 reps w/ 20lb DB’s

Back Squat: 5×4 reps @ 80% (1 min rest btw sets)

Slow Eccentric Back Squat: 5×4 reps (Squat down 5 secs, stand back up fast) @ 60%

DB Jump Squat: 5×4 reps (20% of your bw)

Barbell Hip Thrust: 4×8 reps (1 min rest btw sets)

[/vc_column_text][/vc_tta_section][vc_tta_section title=”Tuesday” tab_id=”1567814261147-8897c245-37df”][vc_column_text]Tri-Set – 3 sets

Leg Extension: 15 reps

Walking Lunge: 20 reps

Lying Leg Curl: 15 reps

 

Conditioning – AMRAP 15 mins

Assault Bike Sprint: 1 min

60 Bodyweight Squats

[/vc_column_text][/vc_tta_section][vc_tta_section title=”Wednesday” tab_id=”1567814398867-3e66c557-d729″][vc_column_text]Overhead Barbell Press: 5×4 reps @ 80%

Lateral Raise: 5×4 reps @ 80%

T-Bar Row: 4×8 reps @ 75%

Lat Pulldown: 4×8 reps @ 75%

Bird Dogs: 5×20 reps[/vc_column_text][/vc_tta_section][vc_tta_section title=”Thursday” tab_id=”1567814400491-556f5cf1-9e36″][vc_column_text]Rest Day – Do some light activity such as walking, jogging, etc.[/vc_column_text][/vc_tta_section][vc_tta_section title=”Friday” tab_id=”1567814401707-17ac6346-14c4″][vc_column_text]Warmup

10 min EMOM:
5 Pullups
10 Pushups

*Alternate movements each minute

Conditioning

For Time:
35 Burpees over Rower
25 Cal AB
25 Cal Row
25 Cal Ski Erg

rest 5 mins

25 Burpees over Rower
50 Cal Ski Erg
50 Cal Row
50 Cal AB[/vc_column_text][/vc_tta_section][vc_tta_section title=”Saturday” tab_id=”1567814405670-df6008ac-8c8e”][vc_column_text]Flat Bench Lying Leg Raise: 4×15 reps

Single Leg Glute Bridge: 3×15 reps

Barbell Lunge: 4×10 reps

Sumo Deadlift: 3×15 reps

Thigh Abductor: 4×15 reps

Thigh Adductor: 4×15 reps[/vc_column_text][/vc_tta_section][vc_tta_section title=”Sunday” tab_id=”1567814406778-4917b545-c42b”][vc_column_text]Rest Day[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][vc_column width=”1/2″][vc_column_text]

Have a WHOOP strap?  Join the ZIMA team! Send us an email at [email protected] to have you added![/vc_column_text][gem_divider style=”3″][vc_column_text css_animation=”flipInY”]

Tag workouts From this program on Instagram:  #zimamethodWP1

[/vc_column_text][vc_column_text][/vc_column_text][vc_column_text][sac_happens][/vc_column_text][/vc_column][/vc_row]