Your Free Total Body Workout

This is the exact program I have designed for my wife. Her goals are to prioritize her lower body over upper body. In her words, she wants to have: “HUGE glutes, quads and hams like an Olympic Sprinter”. For upper body she wants big delts, and a defined/strong looking back emphasizing a “v-taper” with, much less focus on chest, upper traps, and arms.

Her time is also limited, so the workouts are designed to take less than an hour, and train 3-4 days per week. (If she can only train 3 days per week, she skips the upper body session)

I have programmed high frequency for glutes, quads, hams, delts and back. Be sure to pay attention to prescribed RIR (reps in reserve). Some of the workouts/exercises are designed to not be taken to failure, which allows for higher training frequency.