Full Length Tension 1 (Female Physique)

Primary Goal: Hypertrophy
Training Phase: Hypertrophy
Training Frequency: 4x/week
Muscle Frequency: 4-5 days
Includes Super Sets
Nutrition Calculator Included

This program is focused on hypertrophy, but can be just as effective for recomposition or fat loss if nutrition is adjusted appropriately.

It is focused on accumulating a higher volume of tension across the entire range of the muscles’ contractile ranges.

We will be utilizing multiple resistance profiles to overload at different lengths of the muscles we’re training. We’ve also incorporated one of our favorite advanced techniques, cluster sets. These are brutal and incredibly effective, meaning you won’t need many of them to get the job done.

This particular version places more emphasis on the muscles that accent what many consider to be an aesthetic female physique.

You don’t need a new membership for each program you wish to do!

When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.

Mobile

Workouts are mobile-friendly and formatted to easily reference your workouts while at the gym.

Workout Log

Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.

Exercise Videos

Exercise setup, execution, and videos are built right in to your workout in a quick reference format.

All programs include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables

Workout Program Schedule

DayWorkout
1 Workout 1.1
2 Workout 2.1
3 OFF DAY
4 Workout 3.1
5 Workout 4.1
6 OFF DAY
7 OFF DAY
8 Workout 1.1
9 Workout 2.1
10 OFF DAY
11 Workout 3.1
12 Workout 4.1
13 OFF DAY
14 OFF DAY
15 Workout 1.2
16 Workout 2.2
17 OFF DAY
18 Workout 3.2
DayWorkout
19 Workout 4.2
20 OFF DAY
21 OFF DAY
22 Workout 1.2
23 Workout 2.2
24 OFF DAY
25 Workout 3.2
26 Workout 4.2
27 OFF DAY
28 OFF DAY
29 Workout 1.2
30 Workout 2.2
31 OFF DAY
32 Workout 3.2
33 Workout 4.2
34 OFF DAY
35 OFF DAY
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Shortened-Lengthened Super Sets

Super-setting exercises with complimentary resistance profiles that work the muscle at different lengths can allow us to condense a higher volume of work at an increased intensity compared to straight sets of those exercises with the same rest periods.

It is more time efficient and you can achieve a tremendous volume of mechanical work to stimulate hypertrophy with a limited number of exercises.

For You If
You want to add lean muscle tissue
Your priority muscles are glutes and upper back
You are able to train 4x/week for about an hour
(Ideally) able to do super sets (but can be adjusted for straight sets if necessary)
Have access to a full gym
Not For You If
Not able to train at least 3x/week
Not willing to follow nutrition guidelines
Working out from home with just and bands

You don’t need a new membership for each program you wish to do!

When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.

Workout Program Exercises

Glute Bridge
Glute Dominant Leg Press
Psoas Omni Lying Cable Leg Raise
Anterior Delt Incline DB Press
Anterior Delt Cable Raise to Ear
Tricep Cross Cable Behind Head Extension
Tricep Stepped Back Cross Cable Extension
Rear Delt Cable Pull Across Straight Arm
Rear Delt Pulldown
Middle Delt Wrist Height Cable Lateral Raise
Middle Delt Facing In Cable Y Raise
Middle Delt Low Cable Lateral Raise
Hack Squat
Quadriceps Leg Extension
Iliac Glute Max Biased Drop Lunge
Glute Med Cable Kickback
Hamstring Barbell RDL
Hamstring Lying Leg Curl - Prime
Hamstring Seated Leg Curl
Leg Press Calf Press
Lats Chest Supported Cable Pulldown
Lats Seated Neutral Grip Row
Upper Back Wide Grip Pulldown
Rear Delt Cable Row
Biceps Incline Cable Curl
Biceps High Cable Curl
Omni Rectus Abdominus Seated Cable Crunch