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STFIT

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For the woman who is short on time in the gym, challenge yourself with these express workouts! 

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BUSY GAL

Rest for 2-3 mins between compound lifts and 1-2 mins between accessories

Block 1

Block 2

Block 3

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REAL GYM GIRLS HIT UPPER

 Block 1

This program is for the woman who is ready to lay some foundations in the gym and build some muscle. The exercise selection is sure to set you up for success but will still be challenging at times! It is recommended to move through all hypertrophy programs before starting any strength programs. 

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HYPERTROPHY - BEGINNER 

This program is for the woman who wants to build some muscle! Prepare to push yourself in this one! It is recommended to move through the beginner program first and to complete all hypertrophy programs before starting any strength programs. 

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HYPERTROPHY - ADVANCED

This is for the woman who has completed all hypertrophy blocks and is ready to challenge their strength! High focus will be put on compound movements throughout this program. 

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STRENGTH - BEGINNER

This is for the woman who has completed all hypertrophy/ beginner strength blocks and wants to push themselves further with their strength! High focus will be put on compound movements throughout this program. 

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STRENGTH - ADVANCED

This is for the athlete looking to level up their game. This program focuses on building strength, while targeting explosive speed and agility. 

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THE ATHLETE

BLOCK 1

BLOCK 2

BLOCK 3

For the woman who wants to workout from the comfort of her own home and use minimal equipment to still achieve great results! 
You will need the following: 
- Dumbbells
- Resistance Bands
- Foam Roller

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AT HOME

For the girl who wants to find a quiet corner in the gym to complete her workout! 3 days a week following a lower, upper and posterior split. 

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THE WALLFLOWER

Designed for minimal movement around the gym, you can do your workout in the same spot! 

We being to use a few machines and get you out on the gym floor a little more! 

Next up we begin to introduce the cables and a few more complex machines, you've got this!