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Molly Galbraith's Strength Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings

Workout Summary

Molly Galbraith is strong, and she wants you to be strong, too. In fact, she was kind enough for share this workout plan to help you with your strength goals, and to kick  help us off the launch of the WeightTraining.com iOS App right! Important Program InstructionsIn order to put you on the pat... more

Molly Galbraith is strong, and she wants you to be strong, too. In fact, she was kind enough for share this workout plan to help you with your strength goals, and to kick  help us off the launch of the WeightTraining.com iOS App right!

Important Program Instructions

In order to put you on the path to success, we've got some tips you'll want to hear: Definitely try to increase your reps or weight across the board every week. Remember, we're focusing on increasing strength here.

Also, alternate your squats and deadlifts on the lower body days. One day go with heavy squats and dynamic deadlifts with speed, and next time switch it around with heavy deadlifts and speed squats.

The goal is to stick with these exercises a minimum of 6 weeks to maximize effectiveness. Stick with 4 days per week, but be smart and take advantage of those rest days.

Big thanks to Molly Galbraith for sharing this workout plan with us!

Molly Galbraith's Strength Workout Plan

Molly Galbraith's Strength Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings

Molly Galbraith's Strength Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings

Workout Summary

Molly Galbraith is strong, and she wants you to be strong, too. In fact, she was kind enough for share this workout plan to help you with your strength goals, and to kick  help us off the launch of the WeightTraining.com iOS App right! Important Program InstructionsIn order to put you on the pat... more

Molly Galbraith is strong, and she wants you to be strong, too. In fact, she was kind enough for share this workout plan to help you with your strength goals, and to kick  help us off the launch of the WeightTraining.com iOS App right!

Important Program Instructions

In order to put you on the path to success, we've got some tips you'll want to hear: Definitely try to increase your reps or weight across the board every week. Remember, we're focusing on increasing strength here.

Also, alternate your squats and deadlifts on the lower body days. One day go with heavy squats and dynamic deadlifts with speed, and next time switch it around with heavy deadlifts and speed squats.

The goal is to stick with these exercises a minimum of 6 weeks to maximize effectiveness. Stick with 4 days per week, but be smart and take advantage of those rest days.

Big thanks to Molly Galbraith for sharing this workout plan with us!

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Box
  • Flat Bench
  • TRX Suspension
  • Barbell
  • Chin-Up Bar
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  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10,8,6,4 reps, 02:00 rest
4 10,8,6,4 -- 02:00
Default
Lats / Intermediate
4 sets, 6 reps, 02:00 rest
4 6 02:00
Default
Chest / Beginner
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Forearms / Intermediate
3 sets, 1 reps, 01:00 rest
3 1 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Barbell Floor Press the goal is to work up to a max set of 3-5 reps. You can follow the recommended set format above or make your own for this exercise. Single-Arm Barbell Farmers Walk is going to be a distance of 30 yards each hand. If the Chin-Ups are not difficult enough make them weighted Chin-Ups.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Groin secondary Hip flexors secondary Lower back secondary Outer thighs secondary Traps secondary Quads primary Shoulders primary Abs primary Triceps primary Lats primary Chest primary Hamstrings primary Calves primary Middle back primary Biceps primary Forearms primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
8 sets, 1 reps, 01:00 rest
8 1 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:30 rest
3 10 -- 01:30
Default
Glutes / Intermediate
4 sets, 12 reps, 01:30 rest
4 12 -- 01:30
Default
Abs / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

Deadlift weight is going to be 60% of your one rep max. These lifts are going to be dynamic deadlifts.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Groin secondary Hip flexors secondary Lower back secondary Outer thighs secondary Traps secondary Quads primary Shoulders primary Abs primary Triceps primary Lats primary Chest primary Hamstrings primary Calves primary Middle back primary Biceps primary Forearms primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 50 reps, 02:00 rest
3 50 02:00
Default
Lats / Beginner
4 sets, 8 reps
4 8 -- --:--
Default
Middle Back / Intermediate
4 sets, 15 reps, 01:00 rest
4 15 01:00
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps
3 12 -- --:--
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Abs / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

For the Push-Ups you are going to max out each time. Try to set a number that you are going to try to get to each time though to help motivate yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Groin secondary Hip flexors secondary Lower back secondary Outer thighs secondary Traps secondary Quads primary Shoulders primary Abs primary Triceps primary Lats primary Chest primary Hamstrings primary Calves primary Middle back primary Biceps primary Forearms primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 10,8,6,4 reps, 02:00 rest
4 10,8,6,4 -- 02:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Calves / Beginner
4 sets, 20 reps, 00:30 rest
4 20 -- 00:30
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 4

For the Back Squats the goal is to work up to a max set of 3-5 reps. You can follow the recommended set format above or make your own for this exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Obliques secondary Groin secondary Hip flexors secondary Lower back secondary Outer thighs secondary Traps secondary Quads primary Shoulders primary Abs primary Triceps primary Lats primary Chest primary Hamstrings primary Calves primary Middle back primary Biceps primary Forearms primary Glutes primary Muscles diagram

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Box
  • Flat Bench
  • TRX Suspension
  • Cable Machine
  • Kettlebells
Show All

127 person started this plan

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Molly Galbraith's Strength Workout Plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Dumbbells
  • Box
  • Flat Bench
  • TRX Suspension
  • Cable Machine
  • Kettlebells
Show All

127 person started this plan