TRAINING
TRAINING TEMPLATES
TEMPLATES
THE CHALLENGE 3.0
PHASE 1 | FEMALE HOME
DUP 1 PROGRAM
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO PLAYLISTS
Day
Workout
Steps
MONDAY
LEGS - LOW REPS
10,000
TUESDAY
UPPER - MODERATE REPS
10,000
REST
10,000
LEGS - MODERATE REPS
10,000
UPPER - HIGH REPS
10,000
LEGS - HIGH REPS
10,000
REST
10,000
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
FEMALE HOME
2
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
LEGS - LOW REPS
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO PLAYLISTS
Program - DUP 1
A
Day - Monday
DEADLIFT
WEEK
SETS
REPS
REST
TEMPO
1
4
6-8
150
2210
2
4
6-8
150
2210
3
4
6-8
150
2210
4
4
6-8
150
2210
B
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
BB HIP THRUST - DEAD STOPS
WEEK
SETS
REPS
REST
TEMPO
1
4
6-8
120
1111
2
4
6-8
120
1111
3
4
6-8
120
1111
4
4
6-8
120
1111
C
BB FRONT FOOT ELEVATED SPLIT SQUAT
WEEK
SETS
REPS
REST
TEMPO
1
4
6-8 each leg
90
3010
2
4
6-8 each leg
90
3010
3
4
6-8 each leg
90
3010
4
4
6-8 each leg
90
3010
D
BB GOOD MORNING
WEEK
SETS
REPS
REST
TEMPO
1
3
8
90
2012
2
3
8
90
2012
3
3
8
90
2012
4
3
8
90
2012
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
4
6
75
4010
1
2
3
4
WEEK
1
2
3
4
FEMALE HOME
3
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
UPPER - MODERATE REPS
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO PLAYLISTS
Program - DUP 1
A1
Day - Tuesday
NEUTRAL GRIP PULL UPS (BANDED IF NEEDED)
WEEK
SETS
REPS
REST
TEMPO
1
4
8-10
100
2012
2
4
8-10
100
2012
3
4
8-10
100
2012
4
4
8-10
100
2012
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SEATED BB OVERHEAD PRESS
WEEK
SETS
REPS
REST
TEMPO
1
4
8-10
100
3010
2
4
8-10
100
3010
3
4
8-10
100
3010
4
4
8-10
100
3010
REST
TEMPO
B1
ONE ARM DB ROW
WEEK
SETS
1
4
8-10 each arm
90
2010
2
4
8-10 each arm
90
2010
3
4
8-10 each arm
90
2010
4
4
8-10 each arm
90
2010
B2
REPS
45 0 INCLINE DB PRESS - NEUTRAL GRIP (STANDING DB PRESS IF NO INCLINE)
WEEK
SETS
REPS
REST
TEMPO
1
4
8-10
90
2110
2
4
8-10
90
2110
3
4
8-10
90
2110
4
4
8-10
90
2110
C
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 4
SET 5
STANDING DB LATERAL RAISES
WEEK
SETS
REPS
REST
TEMPO
1
3
8-10
60
2011
2
3
8-10
60
2011
3
3
8-10
60
2011
4
3
8-10
60
2011
D1
45 0 INCLINE DB CURL (STANDING DB CURL IF NO INCLINE BENCH)
WEEK
SETS
REPS
REST
TEMPO
1
3
8-10
60
4010
2
3
8-10
60
4010
3
3
8-10
60
4010
4
3
8-10
60
4010
FEMALE HOME
SET 1
SET 2
SET 3
4
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
UPPER - LOW REPS
Day - Tuesday
Program - DUP 1
D2
Lying DB Triceps Extensions
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
1
3
8-10
60
4010
2
3
8-10
60
4010
3
3
8-10
60
4010
4
3
8-10
60
4010
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
FEMALE HOME
5
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
LEGS - MODERATE REPS
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO PLAYLISTS
Program - DUP 1
A
Day - Thursday
HIGH BAR SQUAT
WEEK
SETS
REPS
REST
TEMPO
1
4
10-12
120
3010
2
4
10-12
120
3010
3
4
10-12
120
3010
4
4
10-12
120
3010
B
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 3
SET 4
SET 5
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
BB HIP THRUSTS - CONSTANT TENSION
WEEK
SETS
REPS
REST
TEMPO
1
4
10-12
120
2010
2
4
10-12
120
2010
3
4
10-12
120
2010
4
4
10-12
120
2010
C
LYING LEG CURL - BANDED
Last Set - Rest Pause x 1
WEEK
SETS
REPS
REST
TEMPO
1
4
10-12
75
2010
2
4
10-12
75
2010
3
4
10-12
75
2010
4
4
10-12
75
2010
D
SUMO STANCE GOBLET SQUAT
SET 2
Last Set - Rest Pause x 1
WEEK
SETS
REPS
REST
TEMPO
1
4
10-12
75
2010
2
4
10-12
75
2010
3
4
10-12
75
2010
4
4
10-12
75
2010
E
SET 1
SET 1
BANDED ABDUCTIONS - FORWARD LEANING
WEEK
SETS
REPS
REST
TEMPO
1
3
15-20
45
1010
2
3
15-20
45
1010
3
3
15-20
45
1010
4
3
15-20
45
1010
WEEK
SETS
REPS
REST
TEMPO
4
6
75
4010
1
2
3
4
FEMALE HOME
6
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
UPPER - HIGH REPS
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO PLAYLISTS
Program - DUP 1
A1
Day - Friday
BANDED PULL UP - PRONATED
WEEK
SETS
REPS
REST
TEMPO
1
4
15
60
2010
2
4
15
60
2010
3
4
15
60
2010
4
4
15
60
2010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
STANDING DB ARNOLD PRESS
WEEK
SETS
REPS
REST
TEMPO
1
4
15
60
2010
2
4
15
60
2010
3
4
15
60
2010
4
4
15
60
2010
B1
SEATED ROW - BANDED - NEUTRAL GRIP
WEEK
SETS
REPS
REST
TEMPO
1
4
15
60
2010
2
4
15
60
2010
3
4
15
60
2010
4
4
15
60
2010
B2
PUSH UPS - PAUSED 1 SECOND IN BOTTOM POSITION
WEEK
SETS
REPS
REST
TEMPO
1
4
Max
75
2110
2
4
Max
75
2110
3
4
Max
75
2110
4
4
Max
75
2110
C
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
45 0 PRONE DB LATERAL RAISES
WEEK
SETS
REPS
REST
TEMPO
1
3
15
45
2011
2
3
15
45
2011
3
3
15
45
2011
4
3
15
45
2011
D1
DB BICEPS CURL
WEEK
SETS
REPS
REST
TEMPO
1
3
15
45
2010
2
3
15
45
2010
3
3
15
45
2010
4
3
15
45
2010
FEMALE HOME
7
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
UPPER - HIGH REPS
Day - Friday
Program - DUP 1
D2
BENCH DIPS
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
1
3
20
45
2010
2
3
20
45
2010
3
3
20
45
2010
4
3
20
45
2010
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
FEMALE HOME
8
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
LEGS - HIGH REPS
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO PLAYLISTS
Program - DUP 1
A
Day - Saturday
BACK FOOT ELEVATED DB SPLIT SQUATS
WEEK
SETS
REPS
REST
TEMPO
1
3
15 each leg
90
2010
2
3
15 each leg
90
2010
3
3
15 each leg
90
2010
4
3
15 each leg
90
2010
B
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
BB ROMANIAN DEADLIFT
WEEK
SETS
REPS
REST
TEMPO
1
3
15
90
2010
2
3
15
90
2010
3
3
15
90
2010
4
3
15
90
2010
C
KAS GLUTE BRIDGE
WEEK
SETS
REPS
REST
TEMPO
1
3
20
90
2010
2
3
20
90
2010
3
3
20
90
2010
4
3
20
90
2010
D
WALKING DB LUNGES
WEEK
SETS
REPS
REST
TEMPO
1
2
15 each leg
90
2010
2
2
15 each leg
90
2010
3
2
15 each leg
90
2010
4
2
15 each leg
90
2010
E
BANDED LEG EXTENSIONS
WEEK
SETS
REPS
REST
TEMPO
1
3
20
60
2010
2
3
20
60
2010
3
3
20
60
2010
4
3
20
60
2010
F
SIDE LYING STRAIGHT LEG ABDUCTIONS
WEEK
SETS
REPS
REST
TEMPO
1
3
20 each side
60
2010
2
3
20 each side
60
2010
3
3
20 each side
60
2010
4
3
20 each side
60
2010
FEMALE HOME
9
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: info@coachmarkcarroll.com
W: www.coachmarkcarroll.com
TRAINING
TRAINING TEMPLATES
TEMPLATES
THE CHALLENGE 3.0
PHASE 2 | FEMALE HOME
DUP 2 PROGRAM
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO PLAYLISTS
Day
Workout
Steps
MONDAY
LEGS - LOW REPS
10,000
TUESDAY
UPPER - MODERATE REPS
10,000
REST
10,000
LEGS - MODERATE REPS
10,000
UPPER - HIGH REPS
10,000
LEGS - HIGH REPS
10,000
REST
10,000
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
FEMALE HOME
2
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
LEGS - LOW REPS
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO PLAYLISTS
Program - DUP 2
A
Day - Monday
HIGH BAR SQUAT - PAUSED
WEEK
SETS
REPS
REST
TEMPO
1
5
5,5,3,3,3
150
2210
2
5
5,5,3,3,3
150
2210
3
5
5,5,3,3,3
150
2210
4
5
5,5,3,3,3
150
2210
B
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
DEADLIFT
WEEK
SETS
REPS
REST
TEMPO
1
4
5
150
3110
2
4
5
150
3110
3
4
5
150
3110
4
4
5
150
3110
C
DB BACK FOOT ELEVATED SPLIT SQUAT
WEEK
SETS
REPS
REST
TEMPO
1
4
6 each leg
90
2110
2
4
6 each leg
90
2110
3
4
6 each leg
90
2110
4
4
6 each leg
90
2110
D
HIP THRUSTS - CONSTANT TENSION
WEEK
SETS
REPS
REST
TEMPO
1
3
6
90
2011
2
3
6
90
2011
3
3
6
90
2011
4
3
6
90
2011
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
4
6
75
4010
1
2
3
4
WEEK
1
2
3
4
FEMALE HOME
3
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
UPPER - MODERATE REPS
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO PLAYLISTS
Program - DUP 2
A1
Day - Tuesday
BANDED PULL DOWNS
WEEK
SETS
REPS
REST
TEMPO
1
4
10,10,8,6
75
3010
2
4
10,10,8,6
75
3010
3
4
10,10,8,6
75
3010
4
4
10,10,8,6
75
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 4
SET 5
STANDING BB OVERHEAD PRESS
WEEK
SETS
REPS
REST
TEMPO
1
4
10,10,8,6
75
3010
2
4
10,10,8,6
75
3010
3
4
10,10,8,6
75
3010
4
4
10,10,8,6
75
3010
B1
BENT OVER BB ROW
WEEK
SETS
REPS
REST
TEMPO
1
4
10,10,8,6
90
2010
2
4
10,10,8,6
90
2010
3
4
10,10,8,6
90
2010
4
4
10,10,8,6
90
2010
B2
FLAT DB PRESS - NEUTRAL
WEEK
SETS
REPS
REST
TEMPO
1
4
10,10,8,6
90
2110
2
4
10,10,8,6
90
2110
3
4
10,10,8,6
90
2110
4
4
10,10,8,6
90
2110
C
LEANING ONE ARM DB LATERAL RAISES
WEEK
SETS
REPS
REST
TEMPO
1
3
10 each arm
45
2010
2
3
10 each arm
45
2010
3
3
10 each arm
45
2010
4
3
10 each arm
45
2010
D1
65 0 INCLINE ZOTTMAN CURL (IF NO INCLINE, STANDING DB CURL)
WEEK
SETS
REPS
REST
TEMPO
1
3
6-8
60
4010
2
3
6-8
60
4010
3
3
6-8
60
4010
4
3
6-8
60
4010
FEMALE HOME
SET 1
SET 2
SET 3
4
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
UPPER - MODERATE REPS
Day - Tuesday
Program - DUP 2
D2
LYING DB TRICEPS EXTENSIONS - 1 & 1/4 REPS
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
1
3
6-8
60
4010
2
3
6-8
60
4010
3
3
6-8
60
4010
4
3
6-8
60
4010
WEEK
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
SETS
REPS
REST
TEMPO
SET 1
SET 2
SET 3
SET 4
SET 5
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
WEEK
1
2
3
4
FEMALE HOME
5
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
LEGS - MODERATE REPS
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO PLAYLISTS
Program - DUP 2
A
Day - Thursday
HIGH BAR SQUAT - 1 & 1/4 REPS
WEEK
SETS
REPS
REST
TEMPO
1
4
8
120
2010
2
4
8
120
2010
3
4
8
120
2010
4
4
8
120
2010
B
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
BB ROMANIAN DEADLIFTS - PAUSED
WEEK
SETS
REPS
REST
TEMPO
1
4
8
120
2210
2
4
8
120
2210
3
4
8
120
2210
4
4
8
120
2210
C
BB HIP THRUSTS - 1 & 1/4 REPS
WEEK
SETS
REPS
REST
TEMPO
1
4
8
75
2010
2
4
8
75
2010
3
4
8
75
2010
4
4
8
75
2010
D
Last Set - Rest Pause x 1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SUMO STANCE BB GOOD MORNINGS
WEEK
SETS
REPS
REST
TEMPO
1
4
8
75
2010
2
4
8
75
2010
3
4
8
75
2010
4
4
8
75
2010
E
BANDED DONKET KICKBACKS
WEEK
SETS
REPS
REST
TEMPO
1
3
15-20 each leg
45
1010
2
3
15-20 each leg
45
1010
3
3
15-20 each leg
45
1010
4
3
15-20 each leg
45
1010
WEEK
SETS
REPS
REST
TEMPO
1
2
3
4
FEMALE HOME
6
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
UPPER - HIGH REPS
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO PLAYLISTS
Program - DUP 2
A1
Day - Friday
BANDED PULL DOWNS
WEEK
SETS
REPS
REST
TEMPO
1
4
15
10
2010
2
4
15
10
2010
3
4
15
10
2010
4
4
15
10
2010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
DB BENT OVER ROWS
WEEK
SETS
REPS
REST
TEMPO
1
4
15
120
2010
2
4
15
120
2010
3
4
15
120
2010
4
4
15
120
2010
B1
DB ARNOLD PRESS
WEEK
SETS
REPS
REST
TEMPO
1
4
15
10
2010
2
4
15
10
2010
3
4
15
10
2010
4
4
15
10
2010
B2
STANDING DB LATERAL RAISES
WEEK
SETS
REPS
REST
TEMPO
1
4
15
120
2010
2
4
15
120
2010
3
4
15
120
2010
4
4
15
120
2010
C
BB CURL
WEEK
SETS
REPS
REST
TEMPO
1
4
15
10
2011
2
4
15
10
2011
3
4
15
10
2011
4
4
15
10
2011
D
BB LYING TRICEPS EXTENSIONS
WEEK
SETS
REPS
REST
TEMPO
1
4
15
120
2010
2
4
15
120
2010
3
4
15
120
2010
4
4
15
120
2010
FEMALE HOME
7
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
LEGS - HIGH REPS
CLICK THE WORKOUTS BELOW TO
VIEW THE VIDEO PLAYLISTS
Program - DUP 2
A
Day - Saturday
KAS GLUTE BRIDGE
WEEK
SETS
REPS
REST
TEMPO
1
4
20
90
2010
2
4
20
90
2010
3
4
20
90
2010
4
4
20
90
2010
B
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
DB ROMANIAN DEADLIFT
WEEK
SETS
REPS
REST
TEMPO
1
4
15
30
2010
2
4
15
30
2010
3
4
15
30
2010
4
4
15
30
2010
C
DEFICIT DROP LUNGES
WEEK
SETS
REPS
REST
TEMPO
1
4
15 each leg
120
2010
2
4
15 each leg
120
2010
3
4
15 each leg
120
2010
4
4
15 each leg
120
2010
D
HEELS ELEVATED GOBLET SQUATS
WEEK
SETS
REPS
REST
TEMPO
1
4
15
90
2210
2
4
15
90
2210
3
4
15
90
2210
4
4
15
90
2210
E1
BANDED LYING LEG CURLS
WEEK
SETS
REPS
REST
TEMPO
1
3
20
10
2010
2
3
20
10
2010
3
3
20
10
2010
4
3
20
10
2010
E2
SEATED BANDED ABDUCTIONS
WEEK
SETS
REPS
REST
TEMPO
1
3
20
120
2010
2
3
20
120
2010
3
3
20
120
2010
4
3
20
120
2010
FEMALE HOME
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.
E: info@coachmarkcarroll.com
W: www.coachmarkcarroll.com
TRAINING
TRAINING TEMPLATES
TEMPLATES
THE CHALLENGE 3.0
FINISHERS
Female
I’m feeling generous, so I’ve written up a few Glute and Abs Finishers for you!
ABS FINISHERS:
Your abs are (luckily) a muscle that can be worked a lot, which is why there are really no guidelines for you
to follow for when you want to do some abs finishers!
I recommend that you add in ONE abs finishers after your upper body sessions to then leave your lower
body sessions for your glute finishers.
Don’t go overboard with these are we are training your core through each and every session already. These
are just some dessert for you… use them as you wish!
GLUTE FINISHERS:
You will probably notice that there isn’t a lot of volume here. Why? Because, despite what social media
claims, this is not the key to building great glutes… this is your dessert! We do the bulk of our glute work
on our big lifts. Then, on the moderate & high rep lower body days, we add in finishers!
Moderate Rep Days:
Choose one of the single glute exercise finisher (4, 6 or 8). I know that you are probably used to doing 5
times more than this but trust me, I know a thing or two about great glutes. We want some simple, single
glute exercise finishers to finish your moderate rep days to achieve a quick burn and then you’re done!
Less is more here.
High Rep Days:
Choose one of the finishers which involve supersets. These are a little bit more volume and a nasty burner
to finish the high rep days. You will probably love and hate me at the end of these workouts but, post
finisher, you will love the booty pump by the end of it!
Simple, low volume - the way a good finisher should be!
Enjoy!
FINISHERS
2
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
GLUTE FINISHERS
Program - FINISHERS 1
A1
STANDING KICK BACKS
WEEK
SETS
REPS
REST
1
3
20 each leg
10
2
3
20 each leg
10
3
3
20 each leg
10
4
3
20 each leg
10
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
SET 2
SET 33
SET 4
SET 5
SET 6
SET 2
SET 3
SET 4
SET 5
SET 6
SET 2
SET 3
SET 4
SET 5
SET 6
SET 2
SET 3
SET 4
SET 5
SET 6
BANDED CRAB WALKS
REPS
REST
WEEK
SETS
1
3
15 each way
60
2
3
15 each way
60
3
3
15 each way
60
4
3
15 each way
60
Program - FINISHERS 2
A
GLUTE BRIDGE WITH ABDUCTIONS
WEEK
SETS
REPS
REST
1
3
20
45
2
3
20
45
3
3
20
45
4
3
20
45
SET 1
Program - FINISHERS 3
A1
SEATED FORWARD LEANING ABDUCTIONS
WEEK
SETS
REPS
REST
1
3
15-20
10
2
3
15-20
10
3
3
15-20
10
4
3
15-20
10
A2
SET 1
SEATED LEANING BACK ABDUCTIONS
WEEK
SETS
REPS
REST
1
3
15-20
90
2
3
15-20
90
3
3
15-20
90
4
3
15-20
90
FINISHERS
SET 1
3
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
GLUTE FINISHERS
Program - FINISHERS 4
A
DONKEY KICK BACKS
WEEK
SETS
REPS
REST
1
3
20 each leg
45
2
3
20 each leg
45
3
3
20 each leg
45
4
3
20 each leg
45
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
Program - FINISHERS 5
A1
STANDING SQUAT ABDUCTIONS
WEEK
SETS
REPS
REST
1
3
15
10
2
3
15
10
3
3
15
10
4
3
15
10
A2
BANDED KICK BACKS
WEEK
SETS
REPS
REST
1
3
15 each leg
90
2
3
15 each leg
90
3
3
15 each leg
90
4
3
15 each leg
90
Program - FINISHERS 6
A
BANDED FIRE HYDRANTS
WEEK
SETS
REPS
REST
1
3
15,12,10
2
3
15,12,10
3
3
15,12,10
4
3
15,12,10
no rest
between legs
no rest
between legs
no rest
between legs
no rest
between legs
FINISHERS
4
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
GLUTE FINISHERS
Program - FINISHERS 7
A1
SIDE LYING STRAIGHT LEG ABDUCTIONS
SETS
1
3
15-20 each leg
10
2
3
15-20 each leg
10
3
3
15-20 each leg
10
4
3
15-20 each leg
10
A2
REPS
REST
WEEK
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
SET 2
SET 33
SET 4
SET 5
SET 6
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
FEET ELEVATED GLUTE BRIDGE BANDED
REPS
REST
WEEK
SETS
1
3
15-20
75
2
3
15-20
75
3
3
15-20
75
4
3
15-20
75
Program - FINISHERS 8
A
BANDED SIDE TO SIDES
WEEK
SETS
REPS
REST
1
3
15 each leg
30
2
3
15 each leg
30
3
3
15 each leg
30
4
3
15 each leg
30
FINISHERS
5
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
ABS FINISHERS
Program - FINISHERS 1
A1
LYING LEG RAISES
WEEK
SETS
REPS
REST
1
3
10-12
10
2
3
10-12
10
3
3
10-12
10
4
3
10-12
10
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 2
SET 33
SET 4
SET 5
SET 6
CRUNCHES - PAUSE AT TOP EACH REP
REPS
REST
WEEK
SETS
1
3
10-12
90
2
3
10-12
90
3
3
10-12
90
4
3
10-12
90
SET 1
Program - FINISHERS 2
A1
REVERSE CRUNCHES (USE DECLINE BENCH IF POSSIBLE)
WEEK
SETS
REPS
REST
1
3
10-12
10
2
3
10-12
10
3
3
10-12
10
4
3
10-12
10
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
PLANK
WEEK
SETS
REPS
REST
1
3
30-45 seconds
90
2
3
30-45 seconds
90
3
3
30-45 seconds
90
4
3
30-45 seconds
90
Program - FINISHERS 3
A
TOE TAP CRUNCHES
WEEK
SETS
REPS
REST
1
4
15-20
45
2
4
15-20
45
3
4
15-20
45
4
4
15-20
45
FINISHERS
6
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
GLUTE FINISHERS
Program - FINISHERS 4
A1
ROPE OR BAND CRUNCHES
WEEK
SETS
REPS
REST
1
4
12-15
15
2
4
12-15
15
3
4
12-15
15
4
4
12-15
15
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
RUSSIAN TWISTS
WEEK
SETS
REPS
REST
1
4
10-20 each side
100
2
4
10-20 each side
100
3
4
10-20 each side
100
4
4
10-20 each side
100
Program - FINISHERS 5
A
SIDE PLANK
WEEK
SETS
1
3
30 seconds
each side
60
2
3
30 seconds
each side
60
3
3
30 seconds
each side
60
4
3
30 seconds
each side
60
REPS
REST
Program - FINISHERS 6
A1
LYING LEG RAISES
WEEK
SETS
REPS
REST
1
3
Max
10
2
3
Max
10
3
3
Max
10
4
3
Max
10
A2
PLANK
WEEK
SETS
REPS
REST
1
3
30-40
100
2
3
30-40
100
3
3
30-40
100
4
3
30-40
100
FINISHERS
7
THE CHALLENGE 3.0
TRAINING
TRAINING TEMPLATES
TEMPLATES
GLUTE FINISHERS
Program - FINISHERS 7
A
CRUNCHES
WEEK
SETS
REPS
REST
1
1
100
0
2
1
100
0
3
1
100
0
4
1
100
0
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 33
SET 4
SET 5
SET 6
Program - FINISHERS 8
A1
ROPE OR BAND CRUNCHES
WEEK
SETS
REPS
REST
1
4
12-15
15
2
4
12-15
15
3
4
12-15
15
4
4
12-15
15
A2
LYING ALTERNATING BENT LEG KNEE RAISES
WEEK
SETS
1
4
10-12 each leg
100
2
4
10-12 each leg
100
3
4
10-12 each leg
100
4
4
10-12 each leg
100
FINISHERS
REPS
REST
SET 1
SET 2
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.
E: info@coachmarkcarroll.com
W: www.coachmarkcarroll.com