8 WEEK FEMALE PHYSIQUE PRO

Tempo Pace at which an exercise is done. For example, a 1/2/1 tempo would mean a 1 second concen
and a 1 second eccentric where the weight is lowered back down.
Sets A set is the number of cycles of reps that you complete.
Reps A rep is the number of times you perform a specific exercise
RPE 10= No reps left/complete failure. 9= One rep until failure 8= Two reps until failure
Supersets (SS) Exercises listed as A and B or A, B, and C are meant to be done as supersets. This means you
and if C applies, finish with exercise C. After both or all three are completed, you rest.
+ Sets If an exercise is listed as 15+, instead of stopping at 15 reps, keep going for as many reps as yo

Cardio Recommendations There are a few options for cardio so it's up to you which works best for you.
Option 1: 10 minute walk after each meal every day
Option 2: 10 minutes on a stairmaster at medium intensity Monday and/or Wednesday before w
Option 3: 10 minute low to medium intensity steady row on rowing machine before workout on T

Repeating the program: If you would like to repeat the program again, either repeat week 5 or take a complete week off

If there is an exercise listed that you haven't performed before, please search for it on Go

Disclaimer: Strength With Sam LLC is not responsible for any injuries or damages caused by this training pr
By doing this program you discharge Strength With Sam LLC of any responsibility and accept al
yourself for any and all injuries that may happen as a result of this program.
Please consult a physician before starting this program.
HYSIQUE PROGRAM
o would mean a 1 second concentric motion, a 2 second pause at peak contraction,

e 8= Two reps until failure 7= Three reps until failure

ne as supersets. This means you would do A, then move directly into B,
are completed, you rest.
keep going for as many reps as you can do

s best for you.

nday and/or Wednesday before workout

wing machine before workout on Tuesday and/or Thursday

ek 5 or take a complete week off from the gym. Either way, start again at week 1 and repeat.

efore, please search for it on Google or YouTube to get an understanding of the exercise.

amages caused by this training program.

of any responsibility and accept all responsibility
of this program.
 Should be done before each workout to reduce injury risk and improve recovery

Foam Rolling Lax Ball Rolling Warm-Up Exer

-IT Band/Tensor Fasciae Latae -Arches of Feet Exercise
-Quads -Calves Side Plank
-Hip Flexors -Piriformis/Glutes Side Lying Windmill
-Hamstrings -Pec Rolling on Wall Wall Slide w/ Foam Roller
-Adductors -Forearms/Biceps/Triceps w/ Barbell Reverse Lunge
-Thoracic Extension Lateral Lunge
-Lats Scap Push-ups
-Pecs Band Pull-Aparts
y risk and improve recovery

Warm-Up Exercises
Exercise Reps
x10s /side
ying Windmill x8/side
Slide w/ Foam Roller x5/side
x5/side
x5/side
x10
x20
Name:

1. Back Squat
*Rest 2-4 minutes between sets
Date Week Sets Reps Load / RPE
1 3 8 70% / RPE 8
2 4 8 70% / RPE 8
3 5 8 70% / RPE 8
4 6 8 70% / RPE 8
5 2 5 50% / RPE 5
6 3 6 77.5% / RPE 8
7 3 6 80% / RPE 8
8 3 6 82.5% / RPE 8

2. Hip Thrust

Week Sets Reps Tempo RPE Rest

1 1/1/1/1 10/8/6/15+ 1/1/1 8 90-180 Seconds
2 1/1/1/1 10/8/6/15+ 1/1/1 8 90-180 Seconds
3 2/1 12/20 1/1/1 8 90-180 Seconds
 4 3/1 12/20 1/1/1 8 90-180 Seconds
5 - - - - -
6 3 6 1/1/1 8 90-180 Seconds
7 3 6 1/1/1 8 90-180 Seconds
8 3 6 1/1/1 8 90-180 Seconds

4. Stiff Leg Deadlift

Week Sets Reps Tempo RPE Rest

1 3 8 1/1/1 8 90-180 Seconds
2 4 8 1/1/1 8 90-180 Seconds
3 5 8 1/1/1 8 90-180 Seconds
4 6 8 1/1/1 8 90-180 Seconds
5 - - - - -
6 2 12 1/0/1 7 90-180 Seconds
7 2 12 1/0/1 7 90-180 Seconds
8 2 12 1/0/1 7 90-180 Seconds

5. Plank

Week Sets Time Tempo RPE Rest

1 2 30 Seconds - - 90-180 Seconds
2 3 30 Seconds - - 90-180 Seconds
3 4 30 Seconds - - 90-180 Seconds
4 3 45 Seconds - - 90-180 Seconds
5 - - - - -
6 4 45 Seconds - - 90-180 Seconds
7 3 60 Seconds - - 90-180 Seconds
8 4 60 Seconds - - 90-180 Seconds
 Day 2

Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Name:

1. Barbell or Dumbbell Bench Press

*Rest 2-4 minutes between sets
Date Week Sets Reps Load / RPE
1 3 6 75% / RPE 8
2 3 6 80% / RPE 8
3 3 6 82.5% / RPE 8
4 3 6 85% / RPE 8
5 2 5 50% / RPE 5
6 4 8 75% / RPE 8
7 5 8 75% / RPE 8
8 6 8 75% / RPE 8

2. Dumbbell Chest Flyes

Week Sets Reps Tempo

1 2 15 1/1/1
2 2 15 1/1/1
3 2 15 1/1/1
4 2 15 1/1/1
5 - - -
6 4 12 1/1/1
7 4 15 1/1/1
8 4 20 1/1/1

3. Straight Bar Tricep Pushdown

Week Sets Reps Tempo

1 2 12 1/0/1
2 2 12 1/0/1
3 2 12 1/1/1
4 2 12 1/1/1
5 - - -
6 5 8 1/0/1
 7 4 10 1/0/1
8 5 10 1/0/1

4. Lat Pulldown

Week Sets Reps Tempo

1 2 10 1/0/1
2 2 10 1/0/1
3 2 12 1/0/1
4 2 12 1/0/1
5 - - -
6 4 8 1/0/1
7 4 10 1/0/1
8 4 12 1/0/1

5. Barbell Bent Over Row

Week Sets Reps Tempo

1 2 10 1/0/1
2 2 12 1/0/1
3 3 10 1/0/1
4 3 12 1/0/1
5 - - -
6 4 10 1/0/1
7 5 10 1/0/1
8 6 10 1/0/1

6. Dumbbell Bicep Curls

Week Sets Reps Tempo

1 2 10 1/0/1
2 2 10 1/0/1
3 2 10 1/0/1
4 2 10 1/0/1
5 - - -
6 3 10 1/0/1
7 4 10 1/0/1
8 5 10 1/0/1

7. Lateral Dumbbell Raises

Week Sets Reps Tempo

1 2 10 1/1/1
2 2 10 1/1/1
3 2 10 1/1/1
4 2 10 1/1/1
5 - - -
6 4 10 1/1/1
7 5 10 1/1/1
8 6 10 1/1/1
 Weight Used
Load / RPE Set 1 Set 2 Set 3 Set 4 Set 5
75% / RPE 8
80% / RPE 8
82.5% / RPE 8
85% / RPE 8
50% / RPE 5
75% / RPE 8
75% / RPE 8
75% / RPE 8

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
- -
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
- -
8 90-180 Seconds
 8 90-180 Seconds
8 90-180 Seconds

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
- -
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
- -
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
7 90-180 Seconds
7 90-180 Seconds
7 90-180 Seconds
7 90-180 Seconds
- -
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
- -
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
 Day 1

Set 6

Set 6

Set 6
Set 6

Set 6

Set 6

Set 6
Name:

1. Deadlift
*Conventional or sumo will work. Rest 2-4 minutes between sets
Date Week Sets Reps Load / RPE
1 3 6 75% / RPE 8
2 3 8 75% / RPE 8
3 4 6 75% / RPE 8
4 4 8 75% / RPE 8
5 2 5 50% / RPE 5
6 3 6 77.5% / RPE 8
7 3 6 80% / RPE 8
8 3 6 82.5% / RPE 8

2. Hip Thrust

Week Sets Reps Tempo

1 3 6 1/0/1
2 3 8 1/0/1
3 4 6 1/0/1
4 4 8 1/0/1
5 - - -
6 - - -
7 - - -
8 - - -

3. Dumbbell Walking Lunges

Week Sets Reps/Leg Tempo

1 3 8 1/0/1
2 3 10 1/0/1
3 4 8 1/0/1
4 4 10 1/0/1
5 - - -
6 2 10 1/0/1
 7 2 10 1/0/1
8 2 10 1/0/1

4. Lying Leg Curl

Week Sets Reps Tempo

1 4 10 1/0/1
2 5 10 1/0/1
3 6 10 1/0/1
4 7 10 1/0/1
5 - - -
6 3 12 1/0/1
7 3 12 1/0/1
8 3 12 1/0/1

5. Feet-Elevated Hip Thrust

Week Sets Reps Tempo

1 2 10 1/1/1
2 3 10 1/1/1
3 4 10 1/1/1
4 5 10 1/1/1
5 - - -
6 - - -
7 - - -
8 - - -
 Weight Used
Load / RPE Set 1 Set 2 Set 3 Set 4 Set 5
75% / RPE 8
75% / RPE 8
75% / RPE 8
75% / RPE 8
50% / RPE 5
77.5% / RPE 8
80% / RPE 8
82.5% / RPE 8

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
- -
- -
- -
- -

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
- -
7 90-180 Seconds
 7 90-180 Seconds
7 90-180 Seconds

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
- -
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
- -
- -
- -
- -
 Day 4

Set 6

Set 6

Set 6
Set 6

Set 6
Name:

1. Standing Barbell Overhead Press

*Rest for 2-4 minutes between sets
Date Week Sets Reps Load / RPE
1 3 6 75% / RPE 8
2 3 6 77.5% / RPE 8
3 3 6 80% / RPE 8
4 3 6 82.5% / RPE 8
5 2 5 50% / RPE 5
6 3 8 70% / RPE 8
7 3 10 70% / RPE 8
8 3 12 70% / RPE 8

2. Incline Barbell Bench Press

Week Sets Reps Tempo

1 2 10 1/0/1
2 2 10 1/0/1
3 2 12 1/0/1
4 2 12 1/0/1
5 - - -
6 4 10 1/0/1
7 5 10 1/0/1
8 6 10 1/0/1

3. Lat Pulldown

Week Sets Reps Tempo

1 3 8 1/1/1
2 3 8 1/1/1
3 3 10 1/1/1
4 3 10 1/1/1
5 2 8 1/1/1
6 5 8 1/1/1
 7 5 10 1/1/1
8 5 12 1/1/1

4. T-Bar Row

Week Sets Reps Tempo

1 2 10 1/1/1
2 2 12 1/1/1
3 2 10 1/1/1
4 2 12 1/1/1
5 2 8 1/1/1
6 4 10 1/1/1
7 4 12 1/1/1
8 4 15 1/1/1

5. Tricep Cable Pushdowns

Week Sets Reps Tempo

1 2 12 1/0/1
2 2 12 1/0/1
3 2 12 1/0/1
4 2 12 1/0/1
5 - - -
6 4 10 1/1/1
7 5 10 1/1/1
8 5 12 1/1/1

6. A Facepulls

Week Sets Reps Tempo

1 2 20 1/0/1
2 2 25 1/0/1
3 2 20 1/0/1
4 2 25 1/0/1
5 - - -
6 4 10 1/1/1
7 4 15 1/1/1
8 5 15 1/1/1

6. B EZ-Bar Curls

Week Sets Reps Tempo

1 2 12 1/0/1
2 2 12 1/0/1
3 2 12 1/0/1
4 2 12 1/0/1
5 - - -
6 4 12 1/0/1
7 5 12 1/0/1
8 6 12 1/0/1
 Weight Used
Load / RPE Set 1 Set 2 Set 3 Set 4 Set 5
75% / RPE 8
77.5% / RPE 8
80% / RPE 8
82.5% / RPE 8
50% / RPE 5
70% / RPE 8
70% / RPE 8
70% / RPE 8

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
7 90-180 Seconds
7 90-180 Seconds
7 90-180 Seconds
7 90-180 Seconds
- -
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
5 90-180 Seconds
8 90-180 Seconds
 8 90-180 Seconds
8 90-180 Seconds

RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5

8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
5 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
7 90-180 Seconds
7 90-180 Seconds
7 90-180 Seconds
7 90-180 Seconds
- -
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
8 Superset
8 Superset
8 Superset
8 Superset
- -
8 Superset
8 Superset
8 Superset

Weight Used
RPE Rest Set 1 Set 2 Set 3 Set 4 Set 5
7 90-180 Seconds
7 90-180 Seconds
7 90-180 Seconds
7 90-180 Seconds
- -
8 90-180 Seconds
8 90-180 Seconds
8 90-180 Seconds
 Day 3

Set 6

Set 6

Set 6
Set 6

Set 6

Set 6

Set 6
Name:

1. Back Squat
*Rest 2-4 minutes between sets
Date Week Sets Reps Load / RPE
1 3 10 72.5% / RPE 8
2 4 10 72.5% / RPE 8
3 5 10 72.5% / RPE 8
4 6 10 72.5% / RPE 8
5 2 5 50% / RPE 5
6 3 8 77.5% / RPE 8
7 3 8 80% / RPE 8
8 3 8 82.5% / RPE 8

2. Stiff Leg Deadlift

Week Sets Reps Tempo RPE Rest

1 3 12 1/1/1 8 90-180 Seconds
2 4 12 1/1/1 8 90-180 Seconds
3 5 12 1/1/1 8 90-180 Seconds
 4 6 12 1/1/1 8 90-180 Seconds
5 - - - - -
6 2 8 1/1/1 8 90-180 Seconds
7 2 8 1/1/1 8 90-180 Seconds
8 2 8 1/1/1 8 90-180 Seconds

3. Lying Glute Bridge

Week Sets Reps Tempo RPE Rest

1 3 6 1/0/1 8 90-180 Seconds
2 3 8 1/0/1 8 90-180 Seconds
3 4 6 1/0/1 8 90-180 Seconds
4 4 8 1/0/1 8 90-180 Seconds
5 - - - - -
6 3 8 1/0/1 7 90-180 Seconds
7 3 8 1/0/1 7 90-180 Seconds
8 3 8 1/0/1 7 90-180 Seconds

4. Glute-Focused Back Extensions

Week Sets Reps Tempo RPE Rest

1 4 15 1/1/1 8 90-180 Seconds
2 4 20 1/1/1 8 90-180 Seconds
3 5 15 1/1/1 8 90-180 Seconds
4 5 20 1/1/1 8 90-180 Seconds
5 - - - - -
6 - - - - -
7 - - - - -
8 - - - - -

5. Banded Hip Abductions

*If you don't have a hip circle/band, do donkey kicks instead on a smith machine for resistance
 Week Sets Reps Tempo RPE Rest
1 1 20 1/1/1 8 90-180 Seconds
2 1 30 1/1/1 8 90-180 Seconds
3 1 40 1/1/1 8 90-180 Seconds
4 1 50 1/1/1 8 90-180 Seconds
5 - - - - -
6 - - - - -
7 - - - - -
8 - - - - -

6. Ab V-Up

Week Sets Reps Tempo RPE Rest

1 4 8 1/1/1 8 90-180 Seconds
2 4 10 1/1/1 8 90-180 Seconds
3 5 8 1/1/1 8 90-180 Seconds
4 5 10 1/1/1 8 90-180 Seconds
5 - - - - -
6 2 12 1/1/1 7 90-180 Seconds
7 2 12 1/1/1 7 90-180 Seconds
8 2 12 1/1/1 7 90-180 Seconds
 Day 2

Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Weight Used
 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Weight Used
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6