Hip Thrust/Chin Up – 4 Week Gym Program



Moving forward, I plan on releasing once a month training programs that are similar to how I am training. The second month focuses on hip thrusts and chin ups, but you will still be doing deadlifts, squats, bench, among other lifts. The hip thrusts and chin ups will just be what you preform first on each day when you’re the most fresh as they’re what we’re focusing on progressing in.


I recommend preforming Month 1 before Month 2.

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.