Julia's 3-day gym plan
Strong, confident, and feeling good.
I believe in you, pookie ♡
Day 1 - Lower Body
Quads · Hamstrings · Glutes
Lower body
Strength
1
Leg Press
Quads + glutes
3 × 10-12
2
Seated Leg Curl
Hamstrings
3 × 10-12
3
Hip Thrust / Glute Drive Machine
Glutes
3 × 10-12
4
Hip Abductor Machine
Glutes / outer hips
3 × 12-15
5
Calf Raise Machine
Calves
2-3 × 12-15
Warm-up
Treadmill or bike for 5-10 min.
Optional Core
Ab Crunch Machine
2-3 × 12-15
2-3 × 12-15
Cardio
Incline treadmill walk
15-20 min
Easy to moderate pace.
15-20 min
Easy to moderate pace.
Day 2 - Upper Body
Back · Chest · Shoulders · Arms
Upper body
Strength
1
Lat Pulldown
Back
3 × 10-12
2
Seated Row Machine
Back
3 × 10-12
3
Chest Press Machine
Chest + triceps
3 × 10-12
4
Shoulder Press Machine
Shoulders
2-3 × 10-12
5
Lateral Raise Machine
Side delts
2-3 × 12-15
6
Biceps Curl Machine / Cable
Biceps
2 × 10-15
7
Triceps Pushdown
Triceps
2 × 10-15
Warm-up
Bike, treadmill or elliptical for 5-10 min.
Cardio
Bike or elliptical
15-20 min
Easy to moderate pace.
15-20 min
Easy to moderate pace.
Day 3 - Full Body / Glute Emphasis
Glutes · Posterior Chain · Upper Body
Glute focus
Strength
1
Hack Squat or Leg Press
Quads + glutes
3 × 10-12
2
Hip Thrust / Glute Drive Machine
Glutes
3 × 10-12
3
Seated or Lying Leg Curl
Hamstrings
2-3 × 10-12
4
Lat Pulldown
Back
2-3 × 10-12
5
Chest Press Machine
Chest + triceps
2-3 × 10-12
6
Hip Abductor Machine or Cable Kickback
Glutes / outer hips
2-3 × 12-15
Warm-up
Treadmill or bike for 5-10 min.
Optional Core
Ab Crunch Machine or Plank
2-3 sets
2-3 sets
Cardio
Incline treadmill, bike or elliptical
15-20 min
Easy to moderate pace.
15-20 min
Easy to moderate pace.