Free Workout Plan - Female - Over 21 - Sports Performance
Day 1: Upper Body A + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3 | 8 |
| One Arm Dumbbell Rows | 3 | 12 |
| Machine Overhead Press | 3 | 12 |
| Dips (Optional: Assisted) | 3 | As many as possible |
| Straight Bar Curls | 3 | 10 |
Day 2: Lower Body A + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Front Squats | 3 | 8 |
| Leg Curls | 3 | 12 |
| Reverse Dumbbell Lunge | 3 | 10 |
| Burpees | 3 | 20-25 |
| Planks | 3 | 1-2 Minutes |
Day 3: Off
*Cardio can be performed on days off or first thing in the morning.
Day 4: Upper Body B + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Seated Overhead Dumbbell Press | 3 | 10 |
| Lat Pull Downs | 3 | 12 |
| Machine Chest Press | 3 | 10 |
| Cable Tricep Extensions | 3 | 10 |
| Chin Ups (Optional: Assisted) | 3 | As many as possible |
Day 5: Lower Body B + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 12 |
| Romanian Deadlifts | 3 | 12 |
| Leg Extensions | 3 | 12-15 |
| Bodyweight Jump Squats | 3 | 15 |
| Wall Sit | 3 | 30-90 Seconds |
Day 6: Off
*Cardio can be performed on days off or first thing in the morning.
Day 7: Off
*Cardio can be performed on days off or first thing in the morning.
Rest Between Sets
Limit rest between sets to a maximum of 60-90 seconds. For barbell squats you may rest up to 2-3 minutes between sets if needed.
Exercise Form
Make sure to perform only quality reps. If your technique starts to break down, end the set to reduce the risk of injury.
Resistance
Use the same weight for each set of a given exercise. When you can perform the listed reps for each of the sets, progress in weight.
The combination of resistance training and HIIT cardio is an excellent choice for overall health and sports performance. Recommended cardio is 15 minutes of HIIT. HIIT is high intensity interval training.
“HIIT” cardio involves alternating between periods of super-high intense exercise, and a more reasonable, sustainable pace. Sprinting is a good example of high intensity.
Click here for 8 quality HIIT cardio workout examples.
Nutrition
For optimal performance and recovery, you’ll need a proper amount of quality calories. A simple and fast way to calculate your daily caloric intake requirements is to determine your TDEE, or total daily energy expenditure.
Click here to calculate your TDEE.
To maximize performance and recovery, it is may be best to eat in a calorie surplus. Try adding an additional 200 calories per day to your TDEE. This will assist with the rate you build muscle and strength. You will not put on excess weight because of this small increase.
Workout Notes
Chin ups are AMAP sets. This means as many reps as possible.
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