4-Week Workout Program - That Girl Strength

✨ 4-Week Strength Journey for Women ✨

Your path to becoming THAT GIRL 💪 with a Body Weight of 110 lbs

Week 1 - Foundation Phase 🌱
Day 1 - Lower Body (Hip Thrust & Squat Focus) 🍑
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Hip Thrust (Machine) 2 2 9-10 120lb 7-8 3 min Machine Hip Thrust (belt) Smith Machine Hip Thrust Focus on glute squeeze
Squat 2 2 9-10 80lb 7-8 3 min Hack Squat Smith Machine Squat Control the descent
Walking Lunges (DB) 1 2 9-10 each 20lb 7 2.5 min Smith Machine Lunges Static Lunges Front leg drive
Seated Good Morning 2 2 9-10 25lb 7 2.5 min Back Extension Hip Abduction Machine Chest to bench
Day 2 - Upper Body (All Compound Movements) 💪
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
DB Incline Press 2 2 9-10 20lb 7-8 3 min Incline Machine Press Smith Incline Bench Controlled negative
Reverse Lat Pulldowns 2 2 9-10 50lb 7-8 3 min Neutral Grip Pulldowns Weighted Pullups Pull to upper chest
Seated DB Shoulder Press 2 2 9-10 15lb 7-8 3 min Shoulder Press Machine Smith Shoulder Press Press slightly forward
DB Curls 1 2 9-10 15lb 7 2 min Hammer Curls Preacher Curls Control eccentric
Day 3 - Lower Body (Deadlift & Posterior Chain) 🔥
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Deadlift 2 2 9-10 115lb 7-8 3.5 min Sumo Deadlift Trap Bar Deadlift Bar close to body
Hip Thrust (Machine) 2 2 9-10 115lb 7 3 min Smith Hip Thrust Machine Hip Thrust (belt) Secondary focus
Squat 2 2 9-10 75lb 7 3 min Front Squat High Bar Squat Higher rep range
Seated Good Morning 2 2 9-10 20lb 7 2.5 min Roman Chair Back Extension Hip hinge focus
Week 2 - Building Phase 📈
Day 1 - Lower Body (Hip Thrust & Squat Focus) 🍑
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Hip Thrust (Machine) 2 2 9-10 125lb 7-8 3 min Machine Hip Thrust (belt) Smith Machine Hip Thrust Focus on glute squeeze
Squat 2 2 9-10 85lb 7-8 3 min Hack Squat Smith Machine Squat Control the descent
Walking Lunges (DB) 1 2 9-10 each 25lb 7 2.5 min Smith Machine Lunges Static Lunges Front leg drive
Seated Good Morning 2 2 9-10 30lb 7 2.5 min Back Extension Hip Abduction Machine Chest to bench
Day 2 - Upper Body (All Compound Movements) 💪
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
DB Incline Press 2 2 9-10 25lb 7-8 3 min Incline Machine Press Smith Incline Bench Controlled negative
Reverse Lat Pulldowns 2 2 9-10 55lb 7-8 3 min Neutral Grip Pulldowns Weighted Pullups Pull to upper chest
Seated DB Shoulder Press 2 2 9-10 20lb 7-8 3 min Shoulder Press Machine Smith Shoulder Press Press slightly forward
DB Curls 1 2 9-10 20lb 7 2 min Hammer Curls Preacher Curls Control eccentric
Day 3 - Lower Body (Deadlift & Posterior Chain) 🔥
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Deadlift 2 2 9-10 120lb 7-8 3.5 min Sumo Deadlift Trap Bar Deadlift Bar close to body
Hip Thrust (Machine) 2 2 9-10 120lb 7 3 min Smith Hip Thrust Machine Hip Thrust (belt) Secondary focus
Squat 2 2 9-10 80lb 7 3 min Front Squat High Bar Squat Higher rep range
Seated Good Morning 2 2 9-10 25lb 7 2.5 min Roman Chair Back Extension Hip hinge focus
Week 3 - Intensity Phase 💎
Day 1 - Lower Body (Hip Thrust & Squat Focus) 🍑
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Hip Thrust (Machine) 2 2 9-10 140lb 8 3 min Machine Hip Thrust (belt) Smith Machine Hip Thrust Focus on glute squeeze
Squat 2 2 9-10 95lb 8 3 min Hack Squat Smith Machine Squat Control the descent
Walking Lunges (DB) 1 2 9-10 each 30lb 7-8 2.5 min Smith Machine Lunges Static Lunges Front leg drive
Seated Good Morning 2 2 9-10 30lb 7-8 2.5 min Back Extension Hip Abduction Machine Chest to bench
Day 2 - Upper Body (All Compound Movements) 💪
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
DB Incline Press 2 2 9-10 30lb 8 3 min Incline Machine Press Smith Incline Bench Controlled negative
Reverse Lat Pulldowns 2 2 9-10 60lb 8 3 min Neutral Grip Pulldowns Weighted Pullups Pull to upper chest
Seated DB Shoulder Press 2 2 9-10 25lb 8 3 min Shoulder Press Machine Smith Shoulder Press Press slightly forward
DB Curls 1 2 9-10 20lb 7-8 2 min Hammer Curls Preacher Curls Control eccentric
Day 3 - Lower Body (Deadlift & Posterior Chain) 🔥
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Deadlift 2 2 9-10 130lb 8-9 3.5 min Sumo Deadlift Trap Bar Deadlift Bar close to body
Hip Thrust (Machine) 2 2 9-10 130lb 8 3 min Smith Hip Thrust Machine Hip Thrust (belt) Secondary focus
Squat 2 2 9-10 90lb 8 3 min Front Squat High Bar Squat Higher rep range
Seated Good Morning 2 2 9-10 25lb 7-8 2.5 min Roman Chair Back Extension Hip hinge focus
Week 4 - Peak Phase 👑
Day 1 - Lower Body (Hip Thrust & Squat Focus) 🍑
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Hip Thrust (Machine) 2 2 9-10 160lb 🎯 9 3 min Machine Hip Thrust (belt) Smith Machine Hip Thrust THAT GIRL strength!
Squat 2 2 9-10 105lb 🎯 9 3 min Hack Squat Smith Machine Squat THAT GIRL strength!
Walking Lunges (DB) 1 2 9-10 each 30lb 8 2.5 min Smith Machine Lunges Static Lunges Front leg drive
Seated Good Morning 2 2 9-10 35lb 8 2.5 min Back Extension Hip Abduction Machine Chest to bench
Day 2 - Upper Body (All Compound Movements) 💪
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
DB Incline Press 2 2 9-10 35lb 🎯 9 3 min Incline Machine Press Smith Incline Bench THAT GIRL strength!
Reverse Lat Pulldowns 2 2 9-10 60lb 8-9 3 min Neutral Grip Pulldowns Weighted Pullups Pull to upper chest
Seated DB Shoulder Press 2 2 9-10 30lb 🎯 9 3 min Shoulder Press Machine Smith Shoulder Press Press slightly forward
DB Curls 1 2 9-10 25lb 8 2 min Hammer Curls Preacher Curls Control eccentric
Day 3 - Lower Body (Deadlift & Posterior Chain) 🔥
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Deadlift 2 2 9-10 135lb 🎯 9 3.5 min Sumo Deadlift Trap Bar Deadlift THAT GIRL strength!
Hip Thrust (Machine) 2 2 9-10 135lb 8-9 3 min Smith Hip Thrust Machine Hip Thrust (belt) Secondary focus
Squat 2 2 9-10 95lb 8-9 3 min Front Squat High Bar Squat Higher rep range
Seated Good Morning 2 2 9-10 30lb 8 2.5 min Roman Chair Back Extension Hip hinge focus

🎉 Week 4 Completion Celebration! 🎉

You've crushed your 4-week program and achieved your "THAT GIRL" strength goals!

Look at what you've accomplished:

  • Hip Thrust (Machine): 160lb 🏆
  • Squat: 105lb 🏆
  • Deadlift: 135lb 🏆
  • DB Incline Press: 35lb 🏆
  • Seated DB Shoulder Press: 30lb 🏆

Keep up the amazing work! Your dedication is truly inspiring! ✨

📊 THAT GIRL Strength Level Standards 📊

Use this table to track your progress towards key strength milestones.

Exercise Target Weight/Reps Strength Level Standard (%) Passed/Progressing + Current Max My Current Lifts + Percentage To Pass (8, 10, 12, 15 reps)
Hip Thrust 10x160lb 60%
Squat 10x105lb 58%
Deadlift 10x135lb 65%
DB Incline Press 12x35lb 63%
Seated DB Shoulder Press 8x30lb 49%

Fill in the "Passed/Progressing" and "My Current Lifts" columns to keep track of your journey!

4-Week Workout Program - That Girl Strength

✨ 4-Week Strength Journey for Women ✨

Your path to becoming THAT GIRL 💪 with a Body Weight of 110 lbs

Week 1 - Foundation Phase 🌱
Day 1 - Lower Body (Hip Thrust & Squat Focus) 🍑
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Hip Thrust (Machine) 2 2 9-10 120lb 7-8 3 min Machine Hip Thrust (belt) Smith Machine Hip Thrust Focus on glute squeeze
Squat 2 2 9-10 80lb 7-8 3 min Hack Squat Smith Machine Squat Control the descent
Walking Lunges (DB) 1 2 9-10 each 20lb 7 2.5 min Smith Machine Lunges Static Lunges Front leg drive
Seated Good Morning 2 2 9-10 25lb 7 2.5 min Back Extension Hip Abduction Machine Chest to bench
Day 2 - Upper Body (All Compound Movements) 💪
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
DB Incline Press 2 2 9-10 20lb 7-8 3 min Incline Machine Press Smith Incline Bench Controlled negative
Reverse Lat Pulldowns 2 2 9-10 50lb 7-8 3 min Neutral Grip Pulldowns Weighted Pullups Pull to upper chest
Seated DB Shoulder Press 2 2 9-10 15lb 7-8 3 min Shoulder Press Machine Smith Shoulder Press Press slightly forward
DB Curls 1 2 9-10 15lb 7 2 min Hammer Curls Preacher Curls Control eccentric
Day 3 - Lower Body (Deadlift & Posterior Chain) 🔥
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Deadlift 2 2 9-10 115lb 7-8 3.5 min Sumo Deadlift Trap Bar Deadlift Bar close to body
Hip Thrust (Machine) 2 2 9-10 115lb 7 3 min Smith Hip Thrust Machine Hip Thrust (belt) Secondary focus
Squat 2 2 9-10 75lb 7 3 min Front Squat High Bar Squat Higher rep range
Seated Good Morning 2 2 9-10 20lb 7 2.5 min Roman Chair Back Extension Hip hinge focus
Week 2 - Building Phase 📈
Day 1 - Lower Body (Hip Thrust & Squat Focus) 🍑
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Hip Thrust (Machine) 2 2 9-10 125lb 7-8 3 min Machine Hip Thrust (belt) Smith Machine Hip Thrust Focus on glute squeeze
Squat 2 2 9-10 85lb 7-8 3 min Hack Squat Smith Machine Squat Control the descent
Walking Lunges (DB) 1 2 9-10 each 25lb 7 2.5 min Smith Machine Lunges Static Lunges Front leg drive
Seated Good Morning 2 2 9-10 30lb 7 2.5 min Back Extension Hip Abduction Machine Chest to bench
Day 2 - Upper Body (All Compound Movements) 💪
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
DB Incline Press 2 2 9-10 25lb 7-8 3 min Incline Machine Press Smith Incline Bench Controlled negative
Reverse Lat Pulldowns 2 2 9-10 55lb 7-8 3 min Neutral Grip Pulldowns Weighted Pullups Pull to upper chest
Seated DB Shoulder Press 2 2 9-10 20lb 7-8 3 min Shoulder Press Machine Smith Shoulder Press Press slightly forward
DB Curls 1 2 9-10 20lb 7 2 min Hammer Curls Preacher Curls Control eccentric
Day 3 - Lower Body (Deadlift & Posterior Chain) 🔥
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Deadlift 2 2 9-10 120lb 7-8 3.5 min Sumo Deadlift Trap Bar Deadlift Bar close to body
Hip Thrust (Machine) 2 2 9-10 120lb 7 3 min Smith Hip Thrust Machine Hip Thrust (belt) Secondary focus
Squat 2 2 9-10 80lb 7 3 min Front Squat High Bar Squat Higher rep range
Seated Good Morning 2 2 9-10 25lb 7 2.5 min Roman Chair Back Extension Hip hinge focus
Week 3 - Intensity Phase 💎
Day 1 - Lower Body (Hip Thrust & Squat Focus) 🍑
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Hip Thrust (Machine) 2 2 9-10 140lb 8 3 min Machine Hip Thrust (belt) Smith Machine Hip Thrust Focus on glute squeeze
Squat 2 2 9-10 95lb 8 3 min Hack Squat Smith Machine Squat Control the descent
Walking Lunges (DB) 1 2 9-10 each 30lb 7-8 2.5 min Smith Machine Lunges Static Lunges Front leg drive
Seated Good Morning 2 2 9-10 30lb 7-8 2.5 min Back Extension Hip Abduction Machine Chest to bench
Day 2 - Upper Body (All Compound Movements) 💪
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
DB Incline Press 2 2 9-10 30lb 8 3 min Incline Machine Press Smith Incline Bench Controlled negative
Reverse Lat Pulldowns 2 2 9-10 60lb 8 3 min Neutral Grip Pulldowns Weighted Pullups Pull to upper chest
Seated DB Shoulder Press 2 2 9-10 25lb 8 3 min Shoulder Press Machine Smith Shoulder Press Press slightly forward
DB Curls 1 2 9-10 20lb 7-8 2 min Hammer Curls Preacher Curls Control eccentric
Day 3 - Lower Body (Deadlift & Posterior Chain) 🔥
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Deadlift 2 2 9-10 130lb 8-9 3.5 min Sumo Deadlift Trap Bar Deadlift Bar close to body
Hip Thrust (Machine) 2 2 9-10 130lb 8 3 min Smith Hip Thrust Machine Hip Thrust (belt) Secondary focus
Squat 2 2 9-10 90lb 8 3 min Front Squat High Bar Squat Higher rep range
Seated Good Morning 2 2 9-10 25lb 7-8 2.5 min Roman Chair Back Extension Hip hinge focus
Week 4 - Peak Phase 👑
Day 1 - Lower Body (Hip Thrust & Squat Focus) 🍑
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Hip Thrust (Machine) 2 2 9-10 160lb 🎯 9 3 min Machine Hip Thrust (belt) Smith Machine Hip Thrust THAT GIRL strength!
Squat 2 2 9-10 105lb 🎯 9 3 min Hack Squat Smith Machine Squat THAT GIRL strength!
Walking Lunges (DB) 1 2 9-10 each 30lb 8 2.5 min Smith Machine Lunges Static Lunges Front leg drive
Seated Good Morning 2 2 9-10 35lb 8 2.5 min Back Extension Hip Abduction Machine Chest to bench
Day 2 - Upper Body (All Compound Movements) 💪
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
DB Incline Press 2 2 9-10 35lb 🎯 9 3 min Incline Machine Press Smith Incline Bench THAT GIRL strength!
Reverse Lat Pulldowns 2 2 9-10 60lb 8-9 3 min Neutral Grip Pulldowns Weighted Pullups Pull to upper chest
Seated DB Shoulder Press 2 2 9-10 30lb 🎯 9 3 min Shoulder Press Machine Smith Shoulder Press Press slightly forward
DB Curls 1 2 9-10 25lb 8 2 min Hammer Curls Preacher Curls Control eccentric
Day 3 - Lower Body (Deadlift & Posterior Chain) 🔥
Exercise Warm-up Sets Working Sets Reps Load RPE Rest Sub Option 1 Sub Option 2 Notes
Deadlift 2 2 9-10 135lb 🎯 9 3.5 min Sumo Deadlift Trap Bar Deadlift THAT GIRL strength!
Hip Thrust (Machine) 2 2 9-10 135lb 8-9 3 min Smith Hip Thrust Machine Hip Thrust (belt) Secondary focus
Squat 2 2 9-10 95lb 8-9 3 min Front Squat High Bar Squat Higher rep range
Seated Good Morning 2 2 9-10 30lb 8 2.5 min Roman Chair Back Extension Hip hinge focus

🎉 Week 4 Completion Celebration! 🎉

You've crushed your 4-week program and achieved your "THAT GIRL" strength goals!

Look at what you've accomplished:

  • Hip Thrust (Machine): 160lb 🏆
  • Squat: 105lb 🏆
  • Deadlift: 135lb 🏆
  • DB Incline Press: 35lb 🏆
  • Seated DB Shoulder Press: 30lb 🏆

Keep up the amazing work! Your dedication is truly inspiring! ✨

📊 THAT GIRL Strength Level Standards 📊

Use this table to track your progress towards key strength milestones.

Exercise Target Weight/Reps Strength Level Standard (%) Passed/Progressing + Current Max My Current Lifts + Percentage To Pass (8, 10, 12, 15 reps)
Hip Thrust 10x160lb 60%
Squat 10x105lb 58%
Deadlift 10x135lb 65%
DB Incline Press 12x35lb 63%
Seated DB Shoulder Press 8x30lb 49%

Fill in the "Passed/Progressing" and "My Current Lifts" columns to keep track of your journey!