GYMDOLLXOXO
pretty things. heavy things.
socials
MY TOOLS
APPS
macro tracking
workout tracking
progress tracking
Equipment
WALKINGPAD A1 PRO
Under Desk Elliptical
Training
steal my workout plan
MY STATS
138.4 lbs
lost since 2025175.4 lbs
total weight lost1.6 lbs
to goal
xoxo, the girl who kept going.
GYMDOLLXOXO
pretty things. heavy things.
💪🏻 My Workouts 🏋🏼♀️
MY NON-NEGOTIABLES
Keep the promises I make to myself — especially when no one is watching.
10k by 10 AM (permission to be sedentary after if desired)
120 g protein minimum
Track everything consumed for accountability — even when intentionally exceeding the plan or having a cheat meal
Walking pad during work meetings
Under-desk elliptical during intensive focus work (optional)
Minimum 4 strength-training sessions per week
7+ hours of sleep per night
Consistency over perfection
🍑 Day 1 — Glute Focus (Heavy)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill | 1 set | Warm-up walk | — |
| Hip Thrust (Machine) | 4 sets | 8–12 reps | 90 sec |
| 45° Back Extension | 2 sets | 10–12 reps | 90 sec |
| Seated Leg Curl (Machine) | 3 sets | 10–15 reps | 75 sec |
| Leg Extension (Machine) | 3 sets | 12–15 reps | 90 sec |
| Horizontal Leg Press (Machine) | 3 sets | 10–15 reps | 90 sec |
| Hip Abduction (Machine) | 4 sets | 15–20 reps | 60 sec |
| Hip Adduction (Machine) | 3 sets | 14–18 reps | 90 sec |
| Rear Kick (Machine) | 3 sets | 15 reps | 60 sec |
| Vacuum Holds | 3 sets | 20–40 sec | — |
💪🏻 Day 2 — Upper (Back + Shoulders)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill | 1 set | Warm-up walk | — |
| Lat Pulldown (Machine) | 3 sets | 8–15 reps | 90 sec |
| Lateral Raise (Machine) | 3 sets | 12–15 reps | 60 sec |
| Seated Row (Machine) | 3 sets | 10–12 reps | 75 sec |
| Rear Delt Reverse Fly (Machine) | 3 sets | 12–15 reps | 60 sec |
| Triceps Pushdown | 3 sets | 8–15 reps | 90 sec |
| Overhead Triceps Extension (Cable) | 2 sets | 8–15 reps | 90 sec |
| Bicep Curl (Cable) | 2 sets | 15–16 reps | 90 sec |
| Hammer Curl (Dumbbell) | 1 set | 12 reps | 90 sec |
| Shoulder Press (Dumbbell) | 3 sets | 15–17 reps | 60 sec |
| 21s Bicep Curl | 2 sets | 21 reps | 90 sec |
| Bench Press (Barbell) | 3 sets | 10–12 reps | 90 sec |
| Vacuum Holds | 3 sets | 20–40 sec | — |
🍑 Day 3 — Lower (Glutes + Legs Pump)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill | 1 set | Warm-up walk | — |
| Leg Extension (Machine) | 3 sets | 12–15 reps | 90 sec |
| Leg Press Horizontal (Machine) | 3 sets | 10–15 reps | 90 sec |
| Hip Thrust (Machine) | 3 sets | 10–12 reps | 75 sec |
| Seated Leg Curl (Machine) | 3 sets | 10–15 reps | 75 sec |
| Hip Abduction (Machine) | 3 sets | 15–20 reps | 90 sec |
| Hip Adduction (Machine) | 4 sets | 12–18 reps | 90 sec |
| Vacuum Holds | 3 sets | 20–40 sec | — |
💪🏻 Day 4 — Upper (Shoulders + Arms Sculpt)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill | 1 set | Warm-up walk | — |
| Lateral Raise (Machine) | 3 sets | 8–15 reps | 45 sec |
| Lat Pulldown (Machine) | 3 sets | 12–18 reps | 90 sec |
| Rear Delt Reverse Fly (Machine) | 3 sets | 12–15 reps | 60 sec |
| Triceps Pushdown | 3 sets | 8–12 reps | 90 sec |
| Bicep Curl (Cable) | 3 sets | 10–12 reps | 90 sec |
| Hammer Curl (Cable) | 2 sets | 10–15 reps | 90 sec |
| Skullcrusher (Barbell) | 2 sets | 12–13 reps | 90 sec |
| 21s Bicep Curl | 2 sets | 21 reps | 90 sec |
| Bench Press (Barbell) | 2 sets | 12–15 reps | 90 sec |
| Shoulder Press (Dumbbell) | 3 sets | 12–17 reps | 90 sec |
| Vacuum Holds | 3 sets | 20–40 sec | — |