Getting Back In The Gym – 4 Week Gym Program



Moving forward, I plan on releasing once a month training programs that are similar to how I am training. This first month focuses on all the big lifts (hip thrusts, squats, deadlifts, overhead press, bench press, chin ups) to help you re-establish your foundation in the gym.

The Details

4 day split alternating Upper & Lower Body

The workouts are the same for the 4 weeks. There is an added explanation of how to practice progressive overload (as well as what that even means).

You will gain access to a Facebook Group where you can ask questions and gain access to a premade Google Sheet that you can use to track your workouts.

This is appropriate for those who have experience working out in the gym. If you are less experienced, I would opt for the 8 Week Full Body Program as it goes more in depth with how to make the program work for your ability levels.

Main equipment needed is a squat rack, bench, barbell, plates, and dumbbells.

Who is this program for?

Those looking for structure as they get back in the gym.

Those looking for a stress relief during these crazy times.

Those looking to be a part of a community of like minded women who all want to support and encourage one another to be their best.

Those who want to keep up and/or create healthy habits.