This program is read-only

Thinner Leaner Stronger

Trainer: Michael Matthews The ultimate training program for women

Phase 1 (5-Day Split)

(Phase duration 8 weeks)

Day 1 (Chest & Calves)

(Takes approx. 01:06:00)
3 x Barbell Incline Bench Press Medium-Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 15:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Incline Dumbbell Press ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Barbell Bench Press - Medium Grip ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Dips - Chest Version ( Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

If you can’t do dips, see if your gym has an Assisted Dip Machine. If it doesn’t
and you still want to do 3 more sets in your workout, you can do 3 sets of Flat
Dumbbell Presses.

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 10:00. )

MYOFIBRILAR SETS: 4 to 6 reps

3 x Calf Press On The Leg Press Machine ( Trains mainly Calves. All sets take approx. 08:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Day 2 (Back & Butt & Abs)

(Takes approx. 56:00)
3 x Barbell Deadlift ( Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 15:00. )

SARCOPLASMIC SETS: 8 to 10 reps

If you have lower–back issues, remember that you can swap the Deadlift for
a more lower-back-friendly variation like the Sumo or Hex Deadlift, or drop it
altogether and choose another “approved” exercise like the T-Bar Row.

3 x Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Barbell Rear Delt Row ( Trains mainly Shoulders. Secondary muscles are: Biceps, Lats, middle back, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x One-Arm Dumbbell Row ( Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

If you can’t do Pull-ups or Chin-ups, you can use a machine that assists you. If
your gym doesn’t have one, you can do Dumbbell Rows instead.

3 x 3 Ab Exercises superset ( Trains mainly Abdominals. All sets take approx. 08:00. )

Superset 3 Exercises

Day 3 (Shoulders & Calves)

(Takes approx. 56:00)
3 x Standing Military Press ( Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 15:00. )

SARCOPLASMIC SETS: 8 to 10 reps

You can also do seated.

3 x Side Lateral Raise ( Trains mainly Shoulders. All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Seated Bent-Over Rear Delt Raise ( Trains mainly Shoulders. All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Or Standing

3 x Calf Press ( Trains mainly Calves. All sets take approx. 08:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Standing Calf Raises ( Trains mainly Calves. All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Day 4 (Arms & Abs)

(Takes approx. 59:00)
3 x Barbell Curl ( Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 15:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Close-Grip Barbell Bench Press ( Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Dumbbell Alternate Bicep Curl ( Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Seated Triceps Press ( Trains mainly Triceps. All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Standing Rope Crunch ( Trains mainly Abdominals. All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

Day 5 (Legs & Butt)

(Takes approx. 48:00)
3 x Barbell Squat ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 15:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Leg Press ( Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Romanian Deadlift ( Trains mainly Hamstrings. Secondary muscle is: Glutes, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps

3 x Barbell Hip Thrust ( Trains mainly Gluteus Maximus. Secondary muscles are: Calves, Hams, . All sets take approx. 11:00. )

SARCOPLASMIC SETS: 8 to 10 reps