ADVANCED

GYM PROGRAM
GYM 40-60 MINUTES DIFFICULTY 5-7 WORKOUTS
WORKOUT PER WORKOUT RATING WEEKLY
(2 OPTIONAL REST DAYS)
 The Senada Method
This Advanced Gym Program is tough! Let us say upfront, that this program
(a taste of the Full Body Sculpt program in the WeRise App) is for anyone who’s
been training for quite some time, has a good base level of strength and is keen to
challenge and change up their workouts. While there are 7 days of workouts in the
plan, it’s your plan to adapt—so use rest days when your body needs to recover.

Senada’s workouts are dynamic and use varied functional movement patterns.
Despite targeting specific body areas, the style of movements employ and engage
the core muscles throughout the entire workout—plus the addition of more explosive
/ cardio movements really build that fire through the whole body.

Senada has helped sculpt Hollywood’s best bodies. She also helps everyday
individuals become stronger, leaner and fitter than ever... the methods are exactly the
same! The Senada Method takes an innovative and creative approach to traditional
movement patterns, to ensure that workouts deliver amazing results, that last.

@werise @SenadaGrecaOfficial werise.xyz

 DAY 1 LOWER 1
50 MINS

Treadmill Lateral Banded Walks

Incline at 10. Repeat on each side.
Sets: 3
Step onto the treadmill with a resistance band around your
Time: 30 secs
ankles and walk sideways, keeping tension on the band.
Rest Time: 30 secs
Switch sides at halfway.

Sumo Back Squats

Sets: 4 Place barbell on upper back, perform a squat with a wide stance
Reps: 12, 12, 10, 8 and toes pointed outwards.
SUPERSET

Barbell Sumo Romanian Deadlifts

Sets: 4
Reps: 12, 12, 10, 8 Perform a Romanian deadlift with a wide stance.
Rest Time: 30 secs

Dumbbell Step Ups

Repeat on each side.
Sets: 3
Step up onto a raised platform with one foot, then bring the other
Reps: 16, 16, 12
foot up to meet it before stepping back down and repeating on the
Rest Time: 60 secs
other side.

Bench Reverse Hyper Froggers With Abductions

Repeat on each side.
Sets: 4 Lie face down on a bench with your legs hanging off the edge,
Reps: 16, 16, 16, 16 then lift your legs up while squeezing your glutes and abducting
your legs out to the sides.
SUPERSET

Barbell Hip Thrusts

Sets: 4
Lay on your back with your feet flat on the ground, lift your hips up
Reps: 12, 12, 10, 8
towards the ceiling while squeezing your glutes.
Rest Time: 30 secs
 DAY 1 (CONTINUED) LOWER 1
50 MINS

Leg Extensions

Sit on a leg extension machine, place your feet under the padded
Sets: 4
bar, and extend your legs until they are straight, then slowly lower
Reps: 12, 12, 10, 8
them back down.
SUPERSET

Hamstring Curls

Sets: 4
Lie face down on a leg curl machine and curl your legs up towards
Reps: 12, 12, 10, 8
your buttocks, contracting your hamstrings.
Rest Time: 30 secs

Jump Squats

Sets: 1 Perform a squat and then jump explosively upwards, landing softly
Reps: 30 and immediately going into another squat.
 DAY 2 UPPER / ABS
60 MINS

Pull Up Negatives

Sets: 4 Slowly lower yourself down from the top of a pull-up position,
Reps: 12, 12, 10, 8 focusing on engaging your back muscles.
SUPERSET

Hollow Body Rope Crunches

Sets: 4 Lie on your back, hold a rope above your head, and crunch up while
Reps: 12, 12, 10, 8 keeping your legs straight and lifted off the ground to engage your
Rest Time: 30 secs core muscles.

Rope Lat Pulldowns

While seated grasp the rope attachment with both hands, pull it
Sets: 4
down towards your chest while keeping your elbows close to your
Reps: 12, 12, 10, 8
sides, and then slowly release back up to the starting position.
SUPERSET

Hanging Knees to Chest

Sets: 4
While hanging from a pull-up bar, bring your knees up towards your
Reps: 12, 12, 10, 8
chest, contracting your abs, and then lower them back down.
Rest Time: 30 secs

Cable Face Pulls

Attach a cable to a high pulley, grasp the handles with an overhand

Sets: 4
grip, pull the cable towards your face while squeezing your shoulder
Reps: 12, 12, 10, 8
blades together, and slowly return to the starting position.
SUPERSET

Cable V Sit Lat Pulldowns

Sets: 4 While seated facing away from the cable machine, grab the cable with
Reps: 12, 12, 10, 8 both hands and pull it down towards your chest while simultaneously
Rest Time: 30 secs lifting your legs up to form a “V” shape.
 DAY 2 (CONTINUED) UPPER / ABS
60 MINS

Cable Bar Shoulder Press

Stand facing a cable machine with a bar attached at shoulder
Sets: 4 height, grasp the bar with an overhand grip and press it upwards
Reps: 12, 12, 10, 8 until your arms are fully extended, then lower the bar back down to
shoulder height and repeat.
SUPERSET

Bear Stance Shoulder Taps

Sets: 4 Repeat on each side.

Reps: 12, 12, 10, 8 Assume a bear stance position and alternate tapping your shoulders
Rest Time: 30 secs with your hands.

Rope Front Raises

Sets: 4 Hold onto cable machine rope attachment with both hands and lift
Reps: 12, 12, 10, 8 it up in front of your body, keeping your arms straight.
SUPERSET

V Sit Feet Planted Cable Twists

Sets: 4 Repeat on each side.

Reps: 12, 12, 10, 8 Sit with feet planted, hold cable handles with arms extended, and
Rest Time: 30 secs twist torso to the opposite side.

Straight Bar Bicep Curls

Hold a straight bar with an underhand grip, keeping your elbows close
Sets: 4
to your body, and curl the bar up towards your chest before lowering
Reps: 12, 12, 10, 8
it back down.
SUPERSET

Rope Triceps Extensions

Sets: 4
Hold a rope attachment with both hands, extend your arms to your
Reps: 12, 12, 10, 8
side while keeping your elbows stationary.
Rest Time: 30 secs
Enjoying the
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 DAY 3 LOWER 2
50 MINS

Clamshells with Hip Thrusts with Plates

Repeat on each side.
Sets: 3 Lie on your side with your knees bent, lift your top knee while keeping
Time: 60 secs your feet together, then lift your hips off the ground while holding a
weight plate on your hips.

Cable 45° Bent Leg Abductions

Repeat on each side.
Sets: 3 While standing with a cable machine, lift one leg out to the side
Reps: 16, 14, 12 at a 45 degree angle while keeping the knee bent, then return to
starting position and repeat on the other leg.
SUPERSET

Straight Leg Cable Donkey Kicks

Repeat on each side.
Sets: 3
While standing facing a cable machine, lift one leg straight back
Reps: 16, 14, 12
behind you while keeping it straight and squeezing your glutes, then
Rest Time: 30 secs
return to starting position and repeat on the other leg.

Cable Front Squats

Sets: 4 Hold a cable with both hands in front of your body, squat down
Reps: 12, 12, 10, 8 while keeping your back straight and chest up, then stand back up.
SUPERSET

Rope Pull Throughs

Sets: 4 Begin in a standing position with a rope or band between your legs,
Reps: 12, 12, 10, 8 hinge at the hips and pull the rope through your legs while keeping
Rest Time: 30 secs your back straight.

Cable Reverse Lunges

Repeat on each side.
Sets: 3
While holding cable step back with one foot and lower your body until
Reps: 16, 14, 12
your front knee is bent at a 90-degree angle, then return to standing
Rest Time: 60 secs
position and repeat.
DAY 3 (CONTINUED) LOWER 2
50 MINS

Dumbbell Lateral Squats To Cable Resisted Standing Adduction

Sets: 3 Repeat on each side.

Reps: 16, 14, 12 Step laterally towards the cable machine, squat down, and then bring your
Rest Time: 60 secs leg back to the starting position while keeping tension on the cable.

Cable Single Leg Hamstring Curls

Sets: 3 Repeat on each side.

Reps: 16, 14, 12 Lie face down on a bench with your ankle attached to a cable
Rest Time: 60 secs machine and curl your leg up towards your buttocks.

Cable Jump Squats

Sets: 1 Perform a squat while holding onto a cable machine, then jump
Reps: 30 explosively while maintaining the cable tension.
 DAY 4 OPTIONAL REST OR
40 MINS CARDIO/UPPER/ABS

Treadmill Sprint

Sets: 4
Run on a treadmill for a short period of time.
Time: 30 secs
SUPERSET

Dumbbell Arnold Shoulder Presses

Sets: 4 Hold dumbbells at shoulder height, rotate palms to face body,

Reps: 12, 12, 12, 12 press weights overhead while rotating palms to face forward, lower
Rest Time: 30 secs back down to starting position and repeat.

Treadmill Sprint

Sets: 4
Run on a treadmill for a short period of time.
Time: 30 secs
SUPERSET

Bent Over Dumbbell Rows

Sets: 4 Bend over at the waist with a dumbbell in each hand, pull the
Reps: 12, 12, 12, 12 weights up towards your chest while keeping your back straight,
Rest Time: 30 secs then lower them back down.

Treadmill Sprint

Sets: 4
Run on a treadmill for a short period of time.
Time: 30 secs
SUPERSET

Dumbbell Rear Delt Raises

Sets: 4 To perform DB Rear Delt Raises, with a dumbbell in each hand,

Reps: 12, 12, 12, 12 lean forward, and raise your arms behind until they are parallel to
Rest Time: 30 secs the ground.
 DAY 4 (CONTINUED) OPTIONAL REST OR
40 MINS CARDIO/UPPER/ABS

Treadmill Sprint

Sets: 4
Run on a treadmill for a short period of time.
Time: 30 secs
SUPERSET

Dumbbell Bicep Curls

Sets: 4 Hold dumbbells with palms facing up, curl them towards your
Reps: 12, 12, 12, 12 shoulders while keeping your elbows close to your body, and then
Rest Time: 30 secs slowly lower them back down.

Treadmill Sprint

Sets: 4
Run on a treadmill for a short period of time.
Time: 30 secs
SUPERSET

Dumbbell Hollow Body with Tricep Extensions

Lie on your back with arms extended overhead, lift legs and upper
Sets: 4
body off the ground while keeping lower back pressed into the floor,
Reps: 12, 12, 12, 12
then extend arms towards the ceiling while keeping elbows close to
Rest Time: 30 secs
your ears.

Treadmill Sprint

Sets: 4
Run on a treadmill for a short period of time.
Time: 30 secs
SUPERSET

Dumbbell Chest Press with Hollow Bodies

Sets: 4 Lie on your back with your arms extended and legs lifted off the
Reps: 12, 12, 12, 12 ground, then perform a chest press while maintaining a hollow
Rest Time: 30 secs body position.

Treadmill Sprint

Sets: 4
Time: 60 secs Run on a treadmill for a short period of time.
Rest Time: 30 secs
 DAY 5 LOWER 3
50 MINS

Exaggerated Hip Hike with Abduction with Plates

Repeat on each side.
Sets: 3
Standing upright, lift one hip higher than the other, and simultaneously
Reps: 16, 14, 12
extending the leg laterally. Intensify the exercise by holding a plate in hand,
Rest Time: 60 secs
engaging the hip abductors for enhanced strength and stability.

Cable Resisted Goblet Lateral Squats: Dumbbell

Repeat on each side.
Sets: 3
Hold a dumbbell with both hands, stand with feet shoulder-width
Reps: 16, 14, 12
apart, step to the side while squatting down, and resist against
Rest Time: 60 secs
the cable.

Kettlebell Sumo Straddle Squats

Stand with feet wider than shoulder-width apart, toes pointed outwards,
Sets: 4
hold a kettlebell with both hands between your legs, and squat down
Reps: 12, 12, 10, 8
while keeping your back straight and chest up.
SUPERSET

Kettlebell Sumo Romanian Deadlifts

Hold a kettlebell with both hands, stand with feet wider than
Sets: 4
shoulder-width apart, hinge at the hips while keeping a flat back,
Reps: 12, 12, 10, 8
and lower the kettlebell towards the ground before returning to
Rest Time: 30 secs
standing position.

Barbell Hip Thrusts

Sets: 4 Lay on your back with your feet flat on the ground, lift your hips up
Reps: 12, 12, 10, 8 towards the ceiling while squeezing your glutes.
SUPERSET

Dumbbell Glute Focused Back Extension

With your legs locked in, focus on squeezing through your glutes while
Sets: 4
creating torso rigidity. Your chin should be tucked into your chest and
Reps: 12, 12, 10, 8
arms holdings one weight. Lower your torso as much as possible while
Rest Time: 60 secs
maintaining as much core tension as possible.
DAY 5 (CONTINUED) LOWER 3
50 MINS

Dumbbell Bench Hamstring Curls

Sets: 4 Lie face down on a bench holding a dumbbell with your feet,
Reps: 12, 12, 10, 8 bending at the knees curl the dumbbell towards your glutes using your
Rest Time: 60 secs hamstrings.

Treadmill Incline Backward Walk

Sets: 1
Walk backwards on a treadmill with an incline.
Time: 10 mins
 DAY 6 FULL BODY
45 MINS CIRCUIT

Dumbbell Squat Swing

Sets: 4 Hold a dumbbell with both hands, squat down, swing the weight
Reps: 12, 12, 12, 12 between your legs, and then up to shoulder height keeping the
Rest Time: 15 secs back straight.

Dumbbell Lateral Squats with Alternating Single-Arm Presses

Repeat on each side.
Sets: 4
Perform a lateral squat while holding a dumbbell in one hand, then
Reps: 12, 12, 12, 12
press the weight overhead as you stand back up, alternating arms
Rest Time: 15 secs
and legs with each repetition.

Dumbbell B-Stance Romanian Deadlift with Single Arm Row

Repeat on each side.
Sets: 4
Set yourself in a staggered stance with one foot backward and
Reps: 12, 12, 12, 12
heel elevated. Hinge forward at the hips while keeping your back
Rest Time: 15 secs
straight, then perform a single row on the same side

Dumbbell Kneeling Step-Up with Single Arm Curls

Sets: 4
Lie on your back with arms extended overhead, lift legs and upper
Reps: 12, 12, 12, 12
body off the ground while bringing knees to chest and squeezing abs.
Rest Time: 15 secs
CIRCUIT

Dumbbell Lateral Hollow Body with Knees to Chest

Sets: 4
Lie on your back with arms extended overhead, lift legs and upper
Reps: 12, 12, 12, 12
body off the ground while bringing knees to chest and squeezing abs.
Rest Time: 15 secs

Dumbbell Static Glute Bridge with Chest Presses

Sets: 4
Lie on your back, supported by a bench and perform chest
Reps: 12, 12, 12, 12
presses with dumbbells.
Rest Time: 15 secs

Dumbbell Hollow Body with Tricep Extension

Lie on your back with arms extended overhead, lift legs and upper
Sets: 4
body off the ground while keeping lower back pressed into the floor,
Reps: 12, 12, 12, 12
then extend arms towards the ceiling while keeping elbows close to
Rest Time: 15 secs
your ears.

Forearm Plank with Cross Body Knees to Plank Jacks

Sets: 4
Start in a forearm plank position, bring one knee to the opposite
Reps: 12, 12, 12, 12
elbow, then jump both feet out and in for plank jacks.
Rest Time: 60 secs
DAY 7 OPTIONAL REST
40 MINS OR ABS

Feet Weighted Hollow Body Crunches

Sets: 4 Lie on your back, elevate your legs while holding a weight between your feet,
Reps: 16, 16, 14, 12 and then crunch up while ensuring your lower back remains pressed into the
Rest Time: 60 secs ground.

Dumbbell Side To Side Reaches

Sets: 4 Repeat on each side.

Reps: 16, 16, 14, 12 Lie on your back and reach laterally towards your heels holding one
Rest Time: 60 secs dumbbell in each hand.

Around The Worlds with Alternate Leg Raise

Sets: 4
Lie on your back, lift one leg while simultaneously touching your hand under
Reps: 16, 16, 14, 12
the lifted leg, then perform on the other side.
Rest Time: 60 secs

Shoulders Weighted Static Crunch With Knees To Chest

Sets: 4
Lie on your back and hold a weight with each hand, lift your shoulders off the
Reps: 16, 16, 14, 12
ground and with your knees bent bring your knees towards your chest.
Rest Time: 60 secs

Forearm Plank Reaches

Sets: 4 Repeat on each side.

Reps: 16, 16, 14, 12 Start in a forearm plank position and reach one arm out in front of you,
Rest Time: 60 secs alternating arms while maintaining a stable core.

Optional Steady State Cardio

Sets: 1
Perform low to moderate-intensity cardiovascular exercise of any form.
Time: 20 mins
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