Challenge 6.0 Gym Cut
Challenge 6.0 Gym Cut
Challenge 6.0 Gym Cut
Everybody knows that health and fitness isn’t a single path, it’s dependent on your
goals and approach. This is what prompted me to adapt The Challenge to include 4
goals instead of the original 2. Whether you are doing FIT, CUT, BUILD or STRONG, you
need to read this Welcome Pack to ensure that you are well equipped for the 8 weeks
ahead!
The Challenge is your 8 week program to transform, to put your health and fitness first
but also get educated along the way to ensure that your results last in the long-term,
not just for 8 weeks. The Challenge was originally built on the basis of community, to
have not only me teaching you but also everyone else doing the same program as
you. This is what prompted me to create the private Facebook Communities for female
and male participants in The Challenge. If you haven’t already, you can join these
groups by clicking the buttons below and answering the request questions:
2
CUT
You will see a couple more videos from me in this challenge and one of
them is on accountability and “accountability buddies”.
Have you ever wondered why you say you want something but then
some days, in some moments you just go “f*ck it” and totally lose sight
of your goals. You’re smart. You know how to lose weight, you more or
less know what it takes to eat better, move, train harder, and look after
yourself. If you feel like you know what it takes but somehow you just
haven’t been able to achieve the goals you truly want for yourself, or
maybe you have, but you can’t sustain them, then this part is SPECIFICALLY
for you.
You have ever ything you need to succeed now, the next 8 weeks is truly
yours for the taking. You have the tools, the education, the program, the
suppor t, you do not need to worry about the “do you know how to get
results” par t of what I was asking earlier, because that’s what Mark is for,
that’s why we are here.
What I want to do, is help you BE TRUE TO YOU, stick to your word,
act ever yday with integrity, do what you say you will do and in the
moments, those 3-5pm slumps, or those cold, dark mornings, those final
weeks, I want you to think of me, think of these words, watch that video.
You are doing this for you. You have your reasons, no one can give you
a stronger sense of purpose and devotion than yourself. Motivation is
not your shadow! It comes and goes, accept that!
Take responsibility for your results right now and commit to having an
accountability buddy. Use this graphic below and post it on your socials,
making sure you tag @jennanne & @coachmarkcarroll:
Click Here!
3
CUT
Journal, or jot down some thoughts, use this graphic as a guide, what
are 3 things you’re grateful for? Why? Can be whatever you want it to
be, a page, a word, a sentence. I’m reading Stillness Is The Key by Ryan
Holiday right now and I can’t recommend it enough.
Set yourself one non negotiable for the day, something you must do or
must not miss out on doing. Can be anything, read 10 pages of a book,
meditate, hit your steps (should be doing this anyway), give love, get off
your phone by 8pm etc.
Share this with a buddy on The Challenge. Make it a habit, it’s important
to be true to your word and live in the NOW! 8 weeks may seem like a
stretch but you can win today, set intentions in the morning and check
in with yourself in the evening to be sure you’re on track, have you done
your non negotiable? This graphic is your tool, your key to winning the
day. You win everyday, you win the week. Do that just 8 times over, and
you’re achieving your best results yet.
That’s all from me, let’s do this, we are all in this together!
Much love,
Jenna
@Jennanne
4
CUT
Phase 1: DUP 1
Phase 2: DUP 2
I have filmed multiple videos for you, explaining each phase and
the overall Challenge program overview, which you can find in
your Challenge Dashboard! To access this, click the button below
(making sure you are signed into my website) and go to the
‘TRAINING’ tab on the left:
5
CUT
WARMING UP
As I have always said, warming up is a crucial part of your
workout and we must always ensure that our bodies are
warmed up and ready to hit those high weights and PB’s.
For The Challenge, I have asked my brother Glen, who is a
Strength and Conditioning Coach, to come and film some
videos on warming up and improving mobility for your
workouts. In these videos, Glen gives you some warm ups
specifically for your lower and upper body workouts.
6
CUT
Tempo
Tempo seems to be something that a lot of people struggle to understand,
and I understand why. This is why I always go into it in my programs and
Challenges. Even with this constant reminder, I know some people are still
going to be confused which is why I want to try and simply tempo for you…
again!
The way that I look and think about tempo is realising these two things:
When I am ‘lowering’ the weight or the easier part of the lift, which is
known as the ECCENTRIC (E for Easy!)
When I am ‘lifting’ the weight or the hardest part of the lift, which is
known as the CONCENTRIC (C for Crap, this is hard!)
We know that the first number in the sequence of four is the ECCENTRIC and
the third number is the CONCENTRIC. The other two numbers (the second and
fourth numbers) are the PAUSES (if any) we perform at the bottom and top of
the exercise.
You are performing DB Romanian Deadlifts and the tempo is 2310. You need to
think; “When am I LOWERING the weight and when am I LIFTING the weight?”
This will indicate which is your ECCENTRIC, CONCENTRIC and also where you
are PAUSING.
The 2310 tempo means that we are going to start with our lowering (eccentric)
phase, as this is how we would normally begin a Romanian Deadlift. We are
going to be LOWERING our DB’s down for 2 seconds and then pausing at
the bottom of the movement for 3 seconds. We will then have an explosive
LIFTING of the weight as we only have 1 second to do so. This is then followed
by 0 seconds, which means we have no rest at the top of the movement!
7
CUT
I’ve explained this even further in this video for you which can
be found in the ‘TRAINING’ tab!
TIP: The easier part (ECCENTRIC = EASY) of the lift is the FIRST
NUMBER in your tempo. The hardest part (CONCENTRIC = CRAP,
THIS IS HARD) is the THIRD NUMBER in your tempo. The other
numbers are your PAUSES.
8
CUT
Intensity Techniques
Something that I tend to always include in my programs and Challenges
are intensity techniques. Basically, these are small additions to your
exercises or workouts to give you that extra push, burn, finish…
whatever you want to call it, it’s going to hurt (in a good way).
9
CUT
For the guys who want to develop their lower body more:
If your goal is to bring up your lower body then back off 1 upper body day. Again,
as stated above, I would suggest that you take out a different upper body workout
each week to ensure you aren’t missing out on any!
10
CUT
For those of you CUTTING, there are 4 phases for your cardio - each phase
being 2-week in length. Here are the breakdowns:
Phase 1: Phase 2:
Phase 3: Phase 4:
Obviously, whether you are training at HOME or at a GYM, your cardio section is
going to be a bit different.
11
CUT
GYM
If you are training at the gym, you could perform your interval cardio (in phase 2,
3 and 4) on a machine of your choice. Personally, I like the X-Trainer or the spin
bike best as the impact on the body is not as high as doing sprints. However, if
you enjoy sprints, go ahead! There are many options for you to choose from in
the gym for your LISS and intervals, such as the stairmaster, treadmill, skipping,
maybe even some boxing drills too!
HOME
If you are doing CUT at home, your options may be less. Obviously, if you have
a treadmill or X-Trainer at home, go crazy - get that LISS and those intervals in
there! If you are someone who doesn’t have machine equipment at home I
would recommend getting your phase 1 cardio (LISS) in through walking, and
your intervals in through skipping, boxing drills, bodyweight HIIT drills, running
or so many other things - the possibilities are endless! I’m sure there will be a few
good posts about this in the Facebook group too.
The biggest thing I have to highlight when it comes to your cardio is that you
need to separate it from your weights. Ideally, you would do your cardio on a
different day completely but if you’re someone who can’t, all I ask is that you try
your best to split your sessions up during the day and have your weights as a
priority over the cardio. For example, if you can do your weights in the morning
and then do your cardio at night, this is fine! You would be better off by having
at least 6-8 hours in between your weights and cardio sessions!
There is a video for you to watch on your cardio in the ‘CUT’ tab of your dashboard!
12
CUT
Steps
For ease, your steps for The Challenge are broken down into 2 phases: Phase 1 is
weeks 1-4 and Phase 2 is weeks 5-8. In the CUT goal, we are going to be driving
your steps up as this is another way we can try to manipulate your fat loss rate!
I have filmed a video on your step goals which you can find in the ‘BEFORE YOU
START’ section of your dashboard.
I’ve included a daily step goal for you and also a weekly target. The reason I’ve
done this is so you can ‘make up’ your missed steps if you have an off day or
big day at work, which leaves you short of steps one day, just in case! Just like
calories, we have weekly step targets that we must hit, even if we don’t hit our
daily step targets.
CUT
Phase 1: Phase 2:
13
CUT
14
CUT
I’m giving you everything you need to know to not only get these epic results,
but to make them last!
It’s basically like an online course, an experience to transform what you know,
how you feel and what you look like over 8 weeks.
Watch and learn on the X-Trainer. How many videos can you watch in 24
minutes?
15
CUT
Weekly Check-Ins
Data is king. Photos are data. You can hate them all you like now, but we aren’t here
to stay the same. Take your photos!
Stand and place a tape measure around your middle, we recommend using
your belly button as a guide so it is always consistent.
Make sure tape is horizontal around the waist.
Keep the tape snug around the waist, but not compressing the skin.
Measure your waist just after you breathe out.
Record your measurements in your biofeedback tracker weekly.
Make a copy of this and complete it weekly! To make your own copy, you will
need to click ‘File’, then ‘Make a Copy’. Click here for your Bio-feedback template:
Tracking Bio-Feedback
16
Copyright ©️ Carroll Performance Pty Ltd
All rights reserved. No part of this e-book may be reproduced in any form or by any means, electronic or mechanical,
including photocopying, recording or by any information or retrieval, without prior permission in writing from the
publisher. Under the Australian Copyright Act 1968 (the Act), a maximum of 10 percent of the number of pages of the
e-resource or chapter, whichever is the greater, may be photocopied by any educational institution for its educational
purposes provided that the education institution (or the body that administers it has given a remuneration notice to
Copyright Agency Limited (CAL) under the Act.
Disclaimer:
The content of this e-book is to serve as a general overview of matters of interest and is not intended to be
comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a compilation of one person’s
ideas, concepts, ideologies, philosophies and opinions. You should carry out your own research and/or seek your own
professional advice before acting or relying on any of the information displayed in this e-resource. The author, and its
related entities will not be liable for any injuries, loss or damage that may arise out of your improper use of, or reliance
on, the content of this e-resource. You accept sole responsibility for the outcomes if you choose to adopt and/or use
the systems, methods, ideas, concepts and opinions within the content of this e-book.
E: support@coachmarkcarroll.com
W: www.coachmarkcarroll.com
FEMALE GYM CUT
TRAINING TEMPLATES
PROGRAM: DUP
2
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 120 2110
2 4 8 120 2110
3 4 8 120 2110
4 4 8 120 2110
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 100 2011
2 4 8 100 2011
3 4 8 100 2011
4 4 8 100 2011
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 100 2011
2 4 8 100 2011
3 4 8 100 2011
4 4 8 100 2011
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8-10 75 3010
2 3 8-10 75 3010
3 3 8-10 75 3010
4 3 8-10 75 3010
e Rope Crunches
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 12 45 2010
2 4 12 45 2010
3 4 12 45 2010
4 4 12 45 2010
3
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 12 90 2010
2 4 12 90 2010
3 4 12 90 2010
4 4 12 90 2010
2 4 12 90 2010
3 4 12 90 2010
4 4 12 90 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 12 15 2010
2 4 12 15 2010
3 4 12 15 2010
4 4 12 15 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 12 90 2010
2 4 12 90 2010
3 4 12 90 2010
4 4 12 90 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 60 2011
2 3 12 60 2011
3 3 12 60 2011
4 3 12 60 2011
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 15 2010
2 3 12 15 2010
3 3 12 15 2010
4 3 12 15 2010
4
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 60 2010
2 3 12 60 2010
3 3 12 60 2010
4 3 12 60 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
5
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 12 120 2010
2 4 12 120 2010
3 4 12 120 2010
4 4 12 120 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 Each Leg 75 2010
2 3 12 Each Leg 75 2010
3 3 12 Each Leg 75 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 Each Leg 60 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 60 2012
2 3 12 60 2012
3 3 12 60 2012
4 3 12 60 2012
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 Each Leg 30 1011
2 3 12 Each Leg 30 1011
3 3 12 Each Leg 30 1011
6
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15 45 2010
2 4 15 45 2010
3 4 15 45 2010
4 4 15 45 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
7
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15 10 2010
2 4 15 10 2010
3 4 15 10 2010
4 4 15 10 2010
2 4 15 120 2010
3 4 15 120 2010
4 4 15 120 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15 10 2010
2 4 15 10 2010
3 4 15 10 2010
4 4 15 10 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15 120 2010
2 4 15 120 2010
3 4 15 120 2010
4 4 15 120 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 45 2011
2 3 15 45 2011
3 3 15 45 2011
4 3 15 45 2011
d1 BB Curls
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 15 2010
2 3 15 15 2010
3 3 15 15 2010
4 3 15 15 2010
8
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 60 2010
2 3 15 60 2010
3 3 15 60 2010
4 3 15 60 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
9
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15 10 2011
2 4 15 10 2011
3 4 15 10 2011
4 4 15 10 2011
2 4 15 120 2010
3 4 15 120 2010
4 4 15 120 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15 10 2011
2 4 15 10 2011
3 4 15 10 2011
4 4 15 10 2011
b2 DB Romanian Deadlifts
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15 120 2010
2 4 15 120 2010
3 4 15 120 2010
4 4 15 120 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15 10 2011
2 4 15 10 2011
3 4 15 10 2011
4 4 15 10 2011
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15 Each Leg 120 1010
2 4 15 Each Leg 120 1010
3 4 15 Each Leg 120 1010
10
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 Max 45 2010
2 3 Max 45 2010
3 3 Max 45 2010
4 3 Max 45 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
11
Copyright ©️ Carroll Performance Pty Ltd
All rights reserved. No part of this e-book may be reproduced in any form or by any means,
electronic or mechanical, including photocopying, recording or by any information or retrieval,
without prior permission in writing from the publisher. Under the Australian Copyright Act 1968 (the Act), a
maximum of 10 percent of the number of pages of the e-resource or chapter, whichever is the
greater, may be photocopied by any educational institution for its educational purposes provided that the
education institution (or the body that administers it has given a remuneration notice to Copyright
Agency Limited (CAL) under the Act.
Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a
compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your
own research and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any
injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of this
e-resource. You accept sole responsibility for the outcomes if you choose to adopt and/or use the
systems, methods, ideas, concepts and opinions within the content of this e-book.
info@coachmarkcarroll.com www.coachmarkcarroll.com
FEMALE GYM CUT
TRAINING TEMPLATES
PROGRAM: DUP
2
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 100 3110
2 4 6 100 3110
3 4 6 100 3110
4 4 6 100 3110
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 90 2110
2 4 6-8 90 2110
3 4 6-8 90 2110
4 4 6-8 90 2110
c Hack Squat
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 100 3010
2 4 8 100 3010
3 4 8 100 3010
4 4 8 100 3010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 Each Leg 45 3010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 45 2010
2 3 10 45 2010
3 3 10 45 2010
4 3 10 45 2010
3
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6 90 3010
2 4 6 90 3010
3 4 6 90 3010
4 4 6 90 3010
2 4 3-5 90 4010
3 4 3-5 90 4010
4 4 3-5 90 4010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 30 2110
2 4 6-8 30 2110
3 4 6-8 30 2110
4 4 6-8 30 2110
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 6-8 Each Arm 100 2110
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 6-8 45 4010
2 3 6-8 45 4010
3 3 6-8 45 4010
4 3 6-8 45 4010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8-10 45 2110
2 3 8-10 45 2110
3 3 8-10 45 2110
4 3 8-10 45 2110
4
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 120 2210
2 4 8 120 2210
3 4 8 120 2210
4 4 8 120 2210
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 60 2010
2 4 8 60 2010
3 4 8 60 2010
4 4 8 60 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 15,12,10,8 90 2011
2 4 15,12,10,8 90 2011
3 4 15,12,10,8 90 2011
4 4 15,12,10,8 90 2011
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8 Each Leg 60 2011
e Reverse Crunches
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 45 4010
2 3 10 45 4010
3 3 10 45 4010
4 3 10 45 4010
5
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 60 2210
2 4 8 60 2210
3 4 8 60 2210
4 4 8 60 2210
2 4 6-8 60 2010
3 4 6-8 60 2010
4 4 6-8 60 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8 10 2010
2 3 8 10 2010
3 3 8 10 2010
4 3 8 10 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 8 90 2012
2 4 8 90 2012
3 4 8 90 2012
4 4 8 90 2012
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 10 45 2010
2 3 10 45 2010
3 3 10 45 2010
4 3 10 45 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15,12,10 15 2010
2 3 15,12,10 15 2010
3 3 15,12,10 15 2010
4 3 15,12,10 15 2010
6
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15,12,10 60 2010
2 3 15,12,10 60 2010
3 3 15,12,10 60 2010
4 3 15,12,10 60 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1
7
FEMALE GYM CUT
TRAINING TEMPLATES
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 4 20,20,15,15 90 2010
2 4 20,20,15,15 90 2010
3 4 20,20,15,15 90 2010
4 4 20,20,15,15 90 2010
2 3 20,15,15 90 2010
3 3 20,15,15 90 2010
4 3 20,15,15 90 2010
c Hip Thrusts - Triple Contraction Method (3 Pulses at the Top of Each Rep)
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 8 90 2010
2 3 8 90 2010
3 3 8 90 2010
4 3 8 90 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 12 Each Leg 60 3010
e Leg Extensions
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 20,15,15 60 2010
2 3 20,15,15 60 2010
3 3 20,15,15 60 2010
4 3 20,15,15 60 2010
WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4 SET 5
1 3 15 Each Leg 60 1010
2 3 15 Each Leg 60 1010
3 3 15 Each Leg 60 1010
8
Copyright ©️ Carroll Performance Pty Ltd
All rights reserved. No part of this e-book may be reproduced in any form or by any means,
electronic or mechanical, including photocopying, recording or by any information or retrieval,
without prior permission in writing from the publisher. Under the Australian Copyright Act 1968 (the Act), a
maximum of 10 percent of the number of pages of the e-resource or chapter, whichever is the
greater, may be photocopied by any educational institution for its educational purposes provided that the
education institution (or the body that administers it has given a remuneration notice to Copyright
Agency Limited (CAL) under the Act.
Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a
compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your
own research and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any
injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of this
e-resource. You accept sole responsibility for the outcomes if you choose to adopt and/or use the
systems, methods, ideas, concepts and opinions within the content of this e-book.
info@coachmarkcarroll.com www.coachmarkcarroll.com