ADVANCED RP GYM FREE!
LEARN HOW TO ADAPT YOUR RP GYM
FREE FOR MORE ADVANCED TRAINING!
We want everyone to be able to get effective at home training during this time of mass
lockdown. If you are more advanced in your training or hoping to continue cutting or
massing while training at home with minimal equipment, RP has you covered. The
following will allow you to adapt the women’s Gym Free Training program for just
those situations. But buckle up ladies, this is gonna burn! Follow the instructions
below to take your RP Gym Free Training up a notch!
1
WEEK 1: GETTING MORE STIMULUS!
1. Start Week 1 of your program with any dumbbell (or household item) weight that allows you to
get 5 – 15 reps of a given exercise before failure. (Failure is when your form falls apart or your
muscles literally cannot do one more r ep). It’s ok if you have to use different weights for each
exercise, just have your weight options (dumbbells, backpacks full of books, water jugs, etc) laid
out before starting the days full workout. You can test all of the lifts and zero in on the right weight
as a warm-up and then begin the workout!
2. For this adapted training, shoot for 5-30 reps of each lift.
3. Get a good mind-muscle connection – pay careful attention to the feeling of each contraction.
4. Start week 1 with 3 sets of each combo, then add a set each week. The more advanced structure
should look like this:
5. If you are not getting sore with this training by week 3, try heavier weights, focus on getting failure,
and or add sets.
2
WEEK 2 ON: CONTINUE TO
ADAPT YOUR WEIGHT!
1. If you were able to do more than 30 repetitions
before failure, increase your weight.
2. If you were not able to do at least 5 repetitions in
Week 1, lower your weight.
3. Repeat steps 1-3 above each week of your
program.
ONCE GYMS
REOPEN, CHECK
OUT OUR FEMALE
PHYSIQUE TEMPLATES
FOR EVEN MORE
ADVANCED TRAINING IF
YOU HAVEN'T ALREADY!