Weight Gain Track

Your SnapBack Training Split

Five focused sessions a week, about 30 minutes each. Built for a woman who has a career, a home, and a body moving through change.

How This Works

Each session uses a proven volume-training principle to build lean muscle efficiently without burning you out. Start with a poundage you could manage for about 15 reps, but only do 10. Rest 2 minutes between sets, and let sets 2 and 3 be your heaviest push. This is quality over grind — every rep counts.

DAY ONE

Hamstrings, Glutes & Calves

Stiff-Legged Deadlift

5 sets x 10 reps

2 min rest

Barbell Shrug

2 sets x 12 reps

2 min rest

Standing Calf Raise

2 sets x 12 reps

1 min rest

DAY TWO

Shoulders & Core

Machine Shoulder Press

5 sets x 10 reps

2 min rest

Reverse Crunch

2 sets x 15 reps

1 min rest

Decline Crunch

2 sets x 15 reps

1 min rest

DAY THREE

Quads & Calves

Squats

5 sets x 10 reps

2 min rest

Seated Calf Raise

2 sets x 15 reps

1 min rest

DAY FOUR

Chest, Back & Core

Flat Barbell Bench Press

5 sets x 10 reps

2 min rest

Lat Pulldown

5 sets x 10 reps

2 min rest

Elbow-to-Knee Crunch

2 sets x 15 reps

1 min rest

DAY FIVE

Arms & Calves

EZ Bar Overhead Extension

5 sets x 10 reps

2 min rest

Straight Bar Curl

5 sets x 10 reps

2 min rest

Standing Calf Raise

2 sets x 12 reps

1 min rest

Day Six & Day Seven: Recovery

Light walking, stretching, or full rest. Your body rebuilds on these days — don’t skip them.