HIT Heavy Duty Workout Program
8 week HIT heavy duty workout program, three full body days a week. One all-out set per exercise builds real size on minimal volume. Free PDF.
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Workouts
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5 Day Dumbbell Only Workout for Women
10 week dumbbell only workout for women, five full body days a week at home or in the gym. Build muscle with no machines and no barbell. Free PDF.Read now -
Bikini Competition Prep Workout Plan
16 week bikini competition prep workout plan, five gym days a week prioritizing glutes and delts. Cardio starts low and rises only if needed. Free PDF.Read now -
Smith Machine Workout Plan for Women
8 week Smith machine workout plan for women, four full body days a week with a glute bias. Load hard and safely with no spotter needed. Free PDF.Read now -
Toning Workout Plan for Women
8 week toning workout plan for women, four full body days a week in the gym or at home. Build the muscle that creates the look you want. Free PDF.Read now -
Workout Plan for Women Over 50
12 week strength plan for women over 50, three full body days a week. Build bone, muscle and balance with joint friendly lifting. Free PDF.Read now -
10 Week Upper Lower Workout for Women
10 week upper lower workout for women, four days a week with two lower body days and a glute bias. Build real strength and real shape. Free PDF.Read now -
8 Week Beginner Workout for Women
8 week beginner workout plan for women, three full body days a week on machines and dumbbells. Learn every lift and get genuinely stronger. Free PDF.Read now -
Women's Strength and Conditioning Program
8 week women's strength and conditioning program, four days a week with a two week peak block. Lift heavy, condition hard, get truly capable. Free PDF.Read now
