12 Week Fierce & Feminine Lean Muscle Building Workouts: Phase 2

Weeks 6-9: 4-6-8 RPT (Size & Strength)

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*You must alternate workouts each week as: A B A, then the following week as: B A B, then back to A B A and so forth throughout the 12 weeks.

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Video of Workout Protocol

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Workout A RPT HIIT

Activation T20/5 7S

Banded Glute Bridges

Banded Glute Bridge Abductions

Banded Donkey Kicks

Banded Standing Lateral Raises

Banded Standing Kickbacks

Banded Forward Lunges

Banded Squats

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Workout A

Superset 1: 4-6-8 RPT

Warmup Activation (See Above)

•Barbell Hip Thrust

•Bear Walkouts

Superset 2: 4-6-8 RPT

Warmup 1x15

•Barbell Deadlift

•Pushup Climber

Superset 3: 4-6-8 RPT

Warmup 1x15

•Barbell Push Press

•Toe Touches

Superset 4: 4-6-8 RPT

Warmup 1x15

•Barbell Sumo Squat

•PopUp 1-2 Punches

CORE

50 DB Hammer Curls

50 DB Side Bends

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Workout B RPT HIIT

Activation T20/5 7S

Banded Glute Bridges

Banded Glute Bridge Abductions

Banded Donkey Kicks

Banded Standing Lateral Raises

Banded Standing Kickbacks

Banded Forward Lunges

Banded Squats

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Workout B

Superset 1: 4-6-8 RPT

Warmup 1x15

•Barbell Bench Press

•Pop Squats

Superset 2: 4-6-8 RPT

Warmup 1x15

•Barbell Back Squat

•Plank Hip Touches

Superset 3: 12-10-8 SPT

Warmup 1x15

•Barbell B.O. Row

•Burpees

Superset 4: 12-10-8 SPT

Warmup 1x15

•DB Lateral Raises

•Sky Crunches

CORE

50 Lying Leg Raises

50 DB Gorilla Twist

 

Tuesday and Thursday Cardio Workout (optional)