A 12-week programme designed to build you from the ground up — establishing movement quality and mind-muscle connection in the first month before progressively increasing volume and intensity through two dedicated hypertrophy phases. Four sessions per week, upper/lower split. Suits beginners and intermediates alike, with scaling guidance throughout.
5 minutes of light cardio or general movement to raise core temperature. Then take your first exercise through a feeder set sequence to prime the nervous system and gauge your working weight for the day.
Feeder sets apply to the first compound exercise of each session only. Subsequent exercises need 1–2 lighter preparation sets at most.
The goal of this phase is not to exhaust you — it's to teach your body how to move well under load. We're building the mind-muscle connection, establishing movement patterns, and preparing your joints and connective tissue for the work that follows. Do not rush through this phase. The quality of your foundation determines the ceiling on everything after it.
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell or DB Bench Press | 3×10–12 | RIR 3 | Feeder sets first. Control the descent — 2 sec down. |
| Lat Pulldown (wide grip) | 3×10–12 | RIR 3 | Full stretch at the top every rep. Pull to upper chest. |
| DB or Machine Shoulder Press | 3×10–12 | RIR 3 | Full lockout overhead. Elbows slightly forward. |
| Seated Cable Row (neutral grip) | 3×10–12 | RIR 3 | Torso fixed — no rocking. Squeeze at finish. |
| DB Lateral Raise | 3×12–15 | RIR 3 | Slow descent — 3 sec down. No shrug. |
| Cable Tricep Pushdown | 3×12–15 | RIR 3 | Full lockout. Elbows stay at sides. |
| DB or Cable Bicep Curl | 3×12–15 | RIR 3 | Full extension at the bottom every rep. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Goblet Squat or Barbell Squat | 3×10–12 | RIR 3 | Feeder sets first. Depth at or below parallel. Knees out. |
| Romanian Deadlift | 3×10–12 | RIR 3 | Hinge — not squat. Feel the hamstrings load. Bar close. |
| Leg Press | 3×12–15 | RIR 3 | Full range. Don't lock knees to rest mid-set. |
| Lying or Seated Hamstring Curl | 3×12–15 | RIR 3 | Full extension every rep. Slow descent — 3 sec. |
| Glute Bridge or Hip Thrust (BW) | 3×15 | RIR 3 | Squeeze the glutes hard at the top. Hold 2 sec. |
| Standing Calf Raise | 3×15–20 | RIR 3 | Full range. Pause at stretch at the bottom. |
| Plank | 3×30–45s | — | Quality tension throughout. No sagging hips. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| DB or Machine Incline Press | 3×10–12 | RIR 3 | Feeder sets first. Upper chest leads. 30–45° angle. |
| Single-Arm DB Row | 3×10–12 | RIR 3 | Elbow to hip — not armpit. Shoulder stays square. |
| Cable Lateral Raise | 3×12–15 | RIR 3 | Constant tension. Slow descent. No shrug. |
| Face Pull (cable or band) | 3×15 | RIR 3 | Elbows at shoulder height. Pull to ears. External rotation. |
| Chest-Supported Row or Machine Row | 3×10–12 | RIR 3 | Full stretch. Squeeze mid-back at the finish. |
| Overhead Tricep Extension (DB or cable) | 3×12–15 | RIR 3 | Upper arms stay vertical. Full stretch at bottom. |
| Hammer Curl | 3×12–15 | RIR 3 | Neutral grip throughout. Elbows pinned. Full range. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Romanian Deadlift | 3×10–12 | RIR 3 | Feeder sets first. This day leads with the hinge pattern. |
| Bulgarian Split Squat or DB Lunge | 3×10–12 | RIR 3 | Controlled descent. Drive through front heel. Chest tall. |
| Leg Extension | 3×12–15 | RIR 3 | Full lockout. Slow descent — 3 sec. No momentum. |
| Barbell or Machine Hip Thrust | 3×12–15 | RIR 3 | Drive through heels. Squeeze hard at top. Neutral spine. |
| Cable Pull-Through or Good Morning | 3×12–15 | RIR 3 | Hip hinge pattern. Glute squeeze at lockout. |
| Seated Calf Raise | 3×15–20 | RIR 3 | Full range. Soleus emphasis from the seated position. |
| Dead Bug | 3×10 each | — | Lower back pressed to floor throughout. Slow and controlled. |
Add 1 set to all compound movements — bench, squat, RDL, row, and hip thrust go from 3×10–12 to 4×10–12.
Reduce RIR by 1 — working sets shift from RIR 3 to RIR 2. Everything should feel more challenging while technique remains solid.
If you cannot maintain form at RIR 2, stay at RIR 3 for another week. Never sacrifice technique for intensity.
Volume increases and intensity rises. We're now training specifically for muscle growth — higher sets, meaningful stretch on every rep, and a closer relationship with failure. The movement quality built in Phase 1 is your foundation here. Use it.
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell or DB Bench Press | 4×8–10 | RIR 2 | Feeder sets first. Controlled eccentric. Last set RIR 1. |
| Lat Pulldown (wide grip) | 4×10–12 | RIR 2 | Full overhead stretch. Pull to upper chest. |
| Machine or DB Incline Press | 3×10–12 | RIR 2 | Upper chest. Full stretch at the bottom. |
| Chest-Supported or Machine Row | 4×10–12 | RIR 2 | Squeeze mid-back. Full extension every rep. |
| DB Lateral Raise | 4×12–15 | RIR 2 | 3-sec descent. Last set to RIR 1. |
| Cable Tricep Pushdown | 3×12–15 | RIR 2 | Full lockout every rep. Rope split at the bottom. |
| Cable or DB Bicep Curl | 3×12–15 | RIR 2 | Full extension at bottom. Squeeze at top. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell Squat or Leg Press | 4×8–10 | RIR 2 | Feeder sets first. Full depth. Last set RIR 1. |
| Romanian Deadlift | 4×10–12 | RIR 2 | Maximise the stretch. Feel every rep in the hamstrings. |
| Bulgarian Split Squat | 3×10–12 | RIR 2 | Both legs. Full range. Torso tall throughout. |
| Lying Hamstring Curl | 4×12–15 | RIR 2 | Full extension each rep. 3-sec descent. Last set RIR 1. |
| Barbell or Machine Hip Thrust | 4×10–12 | RIR 2 | Drive heels. Squeeze hard at top. 1-sec hold. |
| Leg Extension | 3×12–15 | RIR 2 | Full lockout. Slow descent. VMO squeeze at top. |
| Standing Calf Raise | 4×12–15 | RIR 2 | Full range. Pause at stretch. No bouncing. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| OHP or DB Shoulder Press | 4×8–10 | RIR 2 | Feeder sets first. Full lockout. Last set RIR 1. |
| Single-Arm DB or Cable Row | 4×10–12 | RIR 2 | Elbow to hip. Full stretch. Shoulder stays square. |
| DB Incline Press or Machine Chest Press | 3×10–12 | RIR 2 | Upper chest emphasis. Full range of motion. |
| Cable Lateral Raise | 4×12–15 | RIR 2 | Side-on to cable. Slow descent. Constant tension. |
| Face Pull | 3×15 | RIR 2 | Rear delts and external rotation. Elbows at shoulder height. |
| DB Overhead Tricep Extension | 3×12–15 | RIR 2 | Long head stretch. Full range. Upper arms vertical. |
| Preacher Curl or Incline DB Curl | 3×12–15 | RIR 2 | Full extension at the bottom — don't cheat range. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Romanian Deadlift | 4×8–10 | RIR 2 | Feeder sets. Maximise stretch. Last set RIR 1. |
| Leg Press (high foot placement) | 4×10–12 | RIR 2 | Higher foot position emphasises glutes and hamstrings. |
| Leg Curl (lying or seated) | 4×12–15 | RIR 2 | Full extension. 3-sec descent. Last set RIR 1. |
| Step-Up or DB Lunge | 3×10–12 | RIR 2 | Drive through top heel on step-up. Chest tall on lunge. |
| Cable Glute Kickback | 3×12–15 | RIR 2 | Hip extension only. Glute squeeze at full extension. |
| Leg Extension | 3×12–15 | RIR 2 | Full lockout. Slow down. VMO squeeze at top. |
| Seated Calf Raise | 4×12–15 | RIR 2 | Full range. Slow stretch at the bottom. |
Last set of every compound movement goes to RIR 1. You should be working harder than anything in Phase 1.
Add weight incrementally — if you complete the top of the rep range at RIR 2 or better, add 2.5–5kg on upper body and 5kg on lower body next session.
Rest periods: 90–120 seconds on isolations, 2–3 minutes on compounds. Do not rush — recovery between sets directly impacts the quality of the next one.
Week 9 is a planned deload — reduce volume and intensity to allow accumulated fatigue to clear. You will feel stronger and more recovered going into Weeks 10–12, which represent the highest volume and intensity of the programme. Trust the process.
Keep the same exercises and session structure. What changes is the load and intent.
Reduce all working weights by 40–50% of your Phase 2 working weights. Use RIR 4 throughout — everything should feel light and controlled. The goal is blood flow, movement quality, and nervous system recovery — not stimulus.
Reduce sets to 2–3 per exercise. Sessions should feel almost too easy. That feeling is correct. Do not add more — this week is the reason Weeks 10–12 will be your best training of the entire programme.
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell or DB Bench Press | 5×6–8 | RIR 1 | Feeder sets first. Heaviest loads of the programme. Last set RIR 0. |
| Weighted Pull-Up or Heavy Lat Pulldown | 4×8–10 | RIR 1 | Full range. Add weight if bodyweight pull-ups allow. |
| Machine or DB Incline Press | 4×8–10 | RIR 1 | Upper chest. Push to near failure on last 2 sets. |
| Chest-Supported Row (heavy) | 4×8–10 | RIR 1 | Drive elbows back. Maximum mid-back squeeze. |
| Cable Lateral Raise | 4×12–15 | RIR 1 | Last 2 sets to RIR 0 — controlled failure on isolations only. |
| Cable Tricep Pushdown | 3×12–15 | RIR 1 | Last set to RIR 0. |
| DB or Cable Bicep Curl | 3×12–15 | RIR 1 | Last set to RIR 0. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell Squat or Leg Press | 5×6–8 | RIR 1 | Feeder sets first. Heaviest squat of the programme. Last set RIR 0. |
| Romanian Deadlift | 4×8–10 | RIR 1 | Maximum hamstring stretch. Heavy and controlled. |
| Bulgarian Split Squat | 4×8–10 | RIR 1 | Both legs. Last set of each leg to RIR 0. |
| Leg Curl (lying or seated) | 4×10–12 | RIR 1 | Controlled 3-sec descent. Last 2 sets to RIR 0. |
| Hip Thrust (barbell or machine) | 5×8–10 | RIR 1 | Maximum glute squeeze at top. 1-sec hold. Last set RIR 0. |
| Leg Extension | 3×12–15 | RIR 1 | Last set to RIR 0. Feel the quads fully. |
| Standing Calf Raise | 4×12–15 | RIR 1 | Full range. Pause and stretch at the bottom. |
After Week 12, take 5–7 days of complete rest or very light activity before beginning the 6-Month Programme or repeating this one with heavier loads. Track your working weights from Week 12 — your starting point for the next block should be noticeably heavier than Week 1.
The measure of this programme's success is not how you feel in Week 1 — it's how different you move, look, and lift in Week 12 compared to where you started.
A 24-week programme spanning four distinct phases: Foundation, Hypertrophy, Strength, and a final extended Hypertrophy peak with a planned deload. Five sessions per week on a U/L/U/L/U split gives each muscle group high frequency while managing fatigue intelligently. This is a complete physical transformation programme — for those ready to commit fully.
5 minutes light cardio. Then feeder set sequence on your first compound of the day:
Five sessions per week requires excellent recovery habits from day one. Sleep, protein, and stress management are not optional here — they are part of the programme. This phase builds movement quality and prepares connective tissue for the volume ahead. Three upper sessions allow us to split push and pull work more deliberately.
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell or DB Bench Press | 3×10–12 | RIR 3 | Feeder sets first. 2-sec controlled descent. |
| Incline DB or Machine Press | 3×10–12 | RIR 3 | Upper chest emphasis. Full stretch at bottom. |
| OHP or DB Shoulder Press | 3×10–12 | RIR 3 | Full lockout overhead. Ribs down throughout. |
| DB Lateral Raise | 3×12–15 | RIR 3 | Slight forward lean. 3-sec descent. No shrug. |
| Cable Lateral Raise | 3×12–15 | RIR 3 | Slow and controlled. Constant tension. |
| Cable Tricep Pushdown | 3×12–15 | RIR 3 | Full lockout. Rope split at the bottom. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell Squat or Leg Press | 3×10–12 | RIR 3 | Feeder sets first. Full depth. Knees track toes. |
| Bulgarian Split Squat | 3×10–12 | RIR 3 | Both legs. Controlled descent. Torso tall. |
| Leg Extension | 3×12–15 | RIR 3 | Full lockout. 3-sec descent. VMO squeeze. |
| Leg Press (narrow stance) | 3×12–15 | RIR 3 | Narrower stance emphasises quads more. |
| Standing Calf Raise | 4×15–20 | RIR 3 | Full range. Pause and stretch at the bottom. |
| Plank | 3×30–45s | — | Quality tension. No hips sagging. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Lat Pulldown (wide grip) | 3×10–12 | RIR 3 | Feeder sets. Full overhead stretch. Pull to upper chest. |
| Barbell or DB Bent-Over Row | 3×10–12 | RIR 3 | Hinge fixed. Elbows back past the body. Full stretch. |
| Seated Cable Row (neutral grip) | 3×10–12 | RIR 3 | Torso fixed. Squeeze mid-back at the finish. |
| Chest-Supported or Machine Row | 3×10–12 | RIR 3 | Full extension. Drive elbows past the body. |
| Face Pull | 3×15 | RIR 3 | Rear delts and external rotation. Elbows at shoulder height. |
| DB or Cable Bicep Curl | 3×12–15 | RIR 3 | Full extension every rep. Elbows pinned. |
| Hammer Curl | 3×12–15 | RIR 3 | Neutral grip throughout. Full range. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Romanian Deadlift | 3×10–12 | RIR 3 | Feeder sets. Maximum stretch. Bar close to legs throughout. |
| Barbell or Machine Hip Thrust | 4×10–12 | RIR 3 | Drive heels. Squeeze hard at top. 1-sec hold. |
| Lying Hamstring Curl | 3×12–15 | RIR 3 | Full extension. 3-sec descent. Hip flat on the pad. |
| Cable Glute Kickback | 3×12–15 | RIR 3 | Hip extension only. Squeeze at full extension. |
| Good Morning or Cable Pull-Through | 3×12–15 | RIR 3 | Hinge pattern. Neutral spine. Glute squeeze at lockout. |
| Seated Calf Raise | 4×15–20 | RIR 3 | Soleus emphasis. Full range. Pause at stretch. |
| Dead Bug | 3×10 each | — | Lower back flat. Controlled. Opposite arm and leg. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| DB Incline Press | 3×10–12 | RIR 3 | Upper chest. Full stretch at bottom. Feeder sets first. |
| Single-Arm DB or Cable Row | 3×10–12 | RIR 3 | Elbow to hip. Full stretch. No rotation. |
| Cable Lateral Raise | 3×12–15 | RIR 3 | 3-sec descent. Constant tension throughout. |
| Rear Delt Fly (DB or cable) | 3×12–15 | RIR 3 | Hinge forward. Lead with elbows. Squeeze rear delts. |
| OHP or Machine Shoulder Press | 3×10–12 | RIR 3 | Full lockout. Ribs down. |
| Overhead Tricep Extension | 3×12–15 | RIR 3 | Long head stretch. Upper arms vertical. |
| Preacher or Incline DB Curl | 3×12–15 | RIR 3 | Full extension at the bottom. Control the descent. |
Add 1 set to all compound lifts (3→4 sets). Reduce RIR from 3 to 2 on compound movements. Isolation work stays at RIR 3.
If recovery between sessions is poor — sleep quality drops, joints ache, motivation dips — do not add the extra sets. Address recovery first. Five sessions per week is a significant load and the body needs the support systems in place to adapt.
Three months of dedicated hypertrophy training split into three 4-week blocks, each progressively increasing in volume and intensity. The session structure remains the same — what changes is the sets, rep ranges, and proximity to failure. Week 13 is a planned deload between the hypertrophy and strength phases.
Weeks 5–8 (Block 1): 4 sets per compound exercise, 3 sets isolation. Rep range 10–12 compounds, 12–15 isolations. RIR 2 all working sets. Increase load when top of rep range is reached at RIR 2.
Weeks 9–12 (Block 2): 4–5 sets compounds. Rep range drops to 8–10 on compounds. RIR 1–2 compounds, RIR 2 isolations. Last set of isolations goes to RIR 1. Add exercises where lagging areas identified in Block 1.
Week 13 — Deload: Same exercises, 50% load reduction, RIR 4 throughout, 2–3 sets only. Mandatory.
Weeks 14–16 (Block 3 — Peak): 5 sets compounds. Rep range 8–10. RIR 1 compounds, RIR 0 last set of isolations. Heaviest hypertrophy loading of the programme. Sessions will be demanding — recovery non-negotiable.
The session structure from Phase 1 (Mon Upper A / Tue Lower A / Wed Upper B / Thu Lower B / Fri Upper C) carries through all hypertrophy blocks. Rotate emphasis every 4 weeks — e.g., Upper A becomes more pull-focused in Block 2.
One month of strength focus. The session structure shifts — compound movements dominate each session with lower reps and heavier loads. Isolation volume reduces. The goal is to push strength levels higher, which when you return to hypertrophy training in Phase 4 will allow you to use heavier loads — producing more muscle stimulus at the same RIR.
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell Bench Press | 5×3–5 | RIR 1 | Feeder sets essential. Heaviest bench of the entire programme. Rest 3 min between sets. |
| OHP (barbell) | 4×4–6 | RIR 1 | Heavy overhead. Full lockout. Rest 2–3 min. |
| Weighted Dip or Close-Grip Bench | 4×5–6 | RIR 1 | Tricep strength accessory. Add weight if bodyweight is easy. |
| DB Incline Press | 3×6–8 | RIR 2 | Reduced volume — maintain upper chest strength. |
| DB Lateral Raise | 3×12–15 | RIR 2 | Maintained from hypertrophy phase. Reduced volume. |
| Tricep Pushdown | 3×10–12 | RIR 2 | Strength support accessory. Full lockout. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell Back Squat | 5×3–5 | RIR 1 | Feeder sets essential. Heaviest squat of the programme. Rest 3–4 min between sets. |
| Romanian Deadlift | 4×5–6 | RIR 1 | Heavy hinge — strength focus. Controlled throughout. |
| Leg Press (heavy) | 4×6–8 | RIR 1 | Support volume for the squat pattern. |
| Leg Extension | 3×10–12 | RIR 2 | Maintained — reduced isolation volume during strength phase. |
| Standing Calf Raise | 3×12–15 | RIR 2 | Maintained. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Weighted Pull-Up or Heavy Lat Pulldown | 5×3–5 | RIR 1 | Feeder sets. Add weight for pull-ups if needed. Full range. |
| Barbell Bent-Over Row | 5×4–6 | RIR 1 | Heavy row — hinge fixed. Full stretch. Elbows back past body. Rest 3 min. |
| Seated Cable Row (heavy) | 4×6–8 | RIR 1 | Support volume. Squeeze mid-back maximally at finish. |
| Face Pull | 3×15 | RIR 2 | Maintained — shoulder health priority during heavy phases. |
| Barbell or DB Curl | 3×8–10 | RIR 2 | Maintained — reduced isolation volume. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Conventional Deadlift | 5×3–5 | RIR 1 | Feeder sets essential. Heaviest deadlift of the programme. Rest 4 min between sets. |
| Barbell Hip Thrust (heavy) | 4×5–6 | RIR 1 | Heavy hip thrust. 1-sec hold at top. Maximum glute contraction. |
| Romanian Deadlift | 4×6–8 | RIR 2 | Accessory hinge. Hamstring stretch focus. |
| Leg Curl | 3×10–12 | RIR 2 | Maintained — reduced isolation volume. |
| Seated Calf Raise | 3×12–15 | RIR 2 | Maintained. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| DB or Machine Incline Press | 4×6–8 | RIR 1 | Feeder sets. Upper chest strength work. |
| Single-Arm DB Row (heavy) | 4×6–8 | RIR 1 | Full stretch. Drive elbow to hip. Shoulder stays square. |
| OHP or Machine Shoulder Press | 4×6–8 | RIR 1 | Full lockout. Shoulder strength accessory. |
| Cable Lateral Raise | 3×12–15 | RIR 2 | Maintained — shoulder health during heavy upper pressing phases. |
| Overhead Tricep Extension | 3×10–12 | RIR 2 | Long head strength — supports heavy pressing. |
| Preacher or Incline DB Curl | 3×10–12 | RIR 2 | Bicep strength — supports heavy pulling. |
The strength work in Phase 3 has raised your ceiling. You are now stronger than you were — which means you can produce more muscle stimulus at the same RIR with heavier loads. Week 21 clears accumulated fatigue. Weeks 22–24 are the highest-volume, highest-intensity training of the entire programme.
Same sessions. Same exercises. Reduce all loads by 40–50%. 2–3 sets per exercise. RIR 4 throughout. Sessions should feel almost too easy.
This is not optional and it is not wasted time. The training adaptations from the previous 20 weeks consolidate during this week. You will feel stronger, more motivated, and more recovered going into the final block than at any point in the programme.
Return to the Hypertrophy session structure from Phase 2. Use the same exercises — but with loads significantly heavier than Phase 2 working weights due to the strength block.
5 sets on all compound movements. Rep range 8–10 compounds, 12–15 isolations.
RIR 1 on all working sets. Last set of every compound movement goes to RIR 0. Last set of all isolation exercises goes to RIR 0. You are training harder than at any point in the 6 months.
Rest 2–3 minutes between compound sets. 60–90 seconds between isolations. Recovery between sets is not laziness — it determines the quality of the next one.
After Week 24 — take 1 week complete rest. Then assess: repeat the programme with heavier starting loads, or move to a new block. The strength and muscle built across this programme is the new baseline.
A 24-week programme built around a split that reflects what most women actually want to develop — a strong posterior chain, developed glutes and hamstrings, and a defined upper body. Three lower sessions and two upper sessions per week, with lower days rotating between glute/hamstring focus and quad/full-leg focus. Four phases: Foundation, Hypertrophy, Strength, and Peak Hypertrophy with deload.
This programme is built around the same evidence and principles as any other — but with a session structure that reflects what most female clients prioritise and what gets the best results for that goal profile. Three lower sessions means the glutes and hamstrings receive exceptional frequency and volume. The same RIR, rep range, and progression logic applies — lifting heavy is the expectation, not the exception.
Refer to the Women's Training Guide for the full context on why lifting heavy is not only safe but essential for the results this programme is designed to produce.
5 minutes light cardio. Feeder set sequence on your first compound of the session:
On lower days, add glute activation work before the feeder sets: 2×15 glute bridges and 2×15 banded clamshells. This primes the glutes before loading them.
Building the mind-muscle connection — especially in the glutes. Many clients arrive with a dominant lower back and undertrained glutes, regardless of how long they've been training. This phase teaches the glutes to fire correctly before loading them heavy. Patient, deliberate, and focused on quality over quantity.
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell or Machine Hip Thrust | 3×10–12 | RIR 3 | Feeder sets. Drive through heels. Squeeze HARD at top. 2-sec hold. |
| Romanian Deadlift | 3×10–12 | RIR 3 | Maximum hamstring stretch. Bar close to legs. Glute squeeze at lockout. |
| Lying or Single-Leg Hamstring Curl | 3×12–15 | RIR 3 | Full extension every rep. 3-sec descent. Hip flat on pad. |
| Cable Glute Kickback | 3×12–15 | RIR 3 | Hip extension only. Pelvis neutral. Squeeze at full extension. |
| Good Morning or Pull-Through | 3×12–15 | RIR 3 | Hinge pattern reinforcement. Glute squeeze at lockout. |
| Seated Calf Raise | 3×15–20 | RIR 3 | Full range. Pause and stretch at the bottom. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| DB or Machine Incline Press | 3×10–12 | RIR 3 | Feeder sets. Upper chest. Full stretch at the bottom. |
| DB or Machine Shoulder Press | 3×10–12 | RIR 3 | Full lockout overhead. Elbows slightly forward. |
| DB Lateral Raise | 3×12–15 | RIR 3 | 3-sec descent. Lead with elbows. No shrug. |
| Lat Pulldown (wide grip) | 3×10–12 | RIR 3 | Full overhead stretch. Pull to upper chest. |
| Face Pull | 3×15 | RIR 3 | Rear delts and external rotation. Elbows at shoulder height. |
| Cable Tricep Pushdown | 3×12–15 | RIR 3 | Full lockout. Rope split at the bottom. |
| DB Bicep Curl | 3×12–15 | RIR 3 | Full extension. Elbows pinned. No swing. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell Squat or Leg Press | 3×10–12 | RIR 3 | Feeder sets. Full depth. Knees track toes. Drive through full foot. |
| Bulgarian Split Squat | 3×10–12 | RIR 3 | Both legs. Torso upright. Drive through front heel. |
| Leg Extension | 3×12–15 | RIR 3 | Full lockout. 3-sec descent. VMO squeeze at top. |
| Leg Press (narrow stance) | 3×12–15 | RIR 3 | Narrower foot position — more quad emphasis. |
| Hip Thrust (lighter — quad day) | 3×12–15 | RIR 3 | Maintained glute frequency. Lighter than Monday. |
| Standing Calf Raise | 3×15–20 | RIR 3 | Full range. Pause at the stretch. |
| Plank | 3×30–45s | — | Quality tension. Brace core fully throughout. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Seated Cable Row or Machine Row | 3×10–12 | RIR 3 | Feeder sets. Torso fixed. Full extension. Squeeze at finish. |
| Single-Arm DB Row | 3×10–12 | RIR 3 | Elbow to hip. Shoulder stays square. Full stretch. |
| Cable Lateral Raise | 3×12–15 | RIR 3 | Side-on to cable. Slow descent. Constant tension. |
| Rear Delt Fly (DB or machine) | 3×12–15 | RIR 3 | Hinge forward. Lead with elbows. Slow and controlled. |
| DB or Machine Flat Press | 3×10–12 | RIR 3 | Chest — elbows at 45°. Full range of motion. |
| Overhead Tricep Extension | 3×12–15 | RIR 3 | Long head stretch. Upper arms vertical. Full range. |
| Hammer Curl | 3×12–15 | RIR 3 | Neutral grip. Full range. Elbows pinned. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Romanian Deadlift | 3×10–12 | RIR 3 | Feeder sets. Third hamstring session this week — feel the cumulative work. |
| Barbell or Machine Hip Thrust | 4×10–12 | RIR 3 | Third glute session. Drive through heels. Maximum squeeze at top. |
| DB Lunge or Step-Up | 3×10–12 | RIR 3 | Unilateral leg work. Drive through the working leg. |
| Lying Hamstring Curl | 3×12–15 | RIR 3 | Full extension. 3-sec descent. Hip flat on pad. |
| Cable Glute Kickback | 3×12–15 | RIR 3 | Hip extension only. Pelvis neutral. Squeeze at full extension. |
| Seated Calf Raise | 3×15–20 | RIR 3 | Soleus. Full range. Pause at the stretch. |
| Dead Bug | 3×10 each | — | Lower back flat. Opposite arm and leg. Controlled. |
Add 1 set to all hip thrusts, RDLs, and squats — these are your priority movements. Reduce RIR on these exercises from 3 to 2. Isolations stay at RIR 3.
Glute activation check: By Week 3 you should be feeling the glutes clearly on hip thrusts and RDLs. If you're predominantly feeling lower back or hamstrings on hip thrusts, adjust foot position and focus on the heel drive cue. Address activation before adding intensity.
Three months of hypertrophy training with the same session structure but progressively increasing volume, load, and proximity to failure. Glutes, hamstrings, and quads receive exceptional volume across the three lower sessions. Upper body is trained with equal intent — the 2-upper-day structure is not an afterthought. A deload at Week 13 separates the hypertrophy phase from the strength block.
Weeks 5–8: 4 sets on all compound exercises. Rep range 10–12 on compounds, 12–15 isolations. RIR 2 all working sets. Hip thrust and RDL are the priority exercises — treat them like a squat or bench would be treated in any other programme.
Weeks 9–12: 4–5 sets on compound exercises. Rep range drops to 8–10 on compounds. RIR 1–2. Last set of isolations goes to RIR 1. If the hip thrust isn't moving the way it should, check nutrition — this movement responds enormously to adequate fuel.
Week 13 — Deload: 50% load reduction. RIR 4 throughout. 2–3 sets per exercise. Mandatory.
Weeks 14–16 (Peak): 5 sets compounds. RIR 1. Last set of isolations to RIR 0. Heaviest loads of the hypertrophy phase. Hip thrust PR week is Week 15 or 16 — aim for it.
One month of strength-focused training. Lower rep ranges, heavier loads, longer rest periods. The same session split — 3 lower, 2 upper — is maintained. The priority movements for this phase are the hip thrust, RDL, and squat on lower days, and the bench press and row on upper days.
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell Hip Thrust (heavy) | 5×4–6 | RIR 1 | Feeder sets. Heaviest hip thrust of the programme. Rest 3 min between sets. |
| Romanian Deadlift (heavy) | 4×4–6 | RIR 1 | Maximum load with perfect technique. Controlled throughout. |
| Conventional Deadlift or Heavy RDL | 4×4–5 | RIR 1 | Posterior chain strength. Rest 3–4 min. |
| Lying Hamstring Curl | 3×8–10 | RIR 2 | Maintained — reduced isolation volume during strength phase. |
| Seated Calf Raise | 3×12–15 | RIR 2 | Maintained. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| DB or Machine Bench Press | 5×4–6 | RIR 1 | Feeder sets. Heaviest pressing of the programme. Rest 3 min. |
| OHP or Machine Shoulder Press | 4×4–6 | RIR 1 | Full lockout. Heavy shoulder strength. |
| DB Incline Press | 3×6–8 | RIR 2 | Upper chest — maintained strength. |
| Cable Lateral Raise | 3×12–15 | RIR 2 | Shoulder health — maintained during heavy pressing. |
| Tricep Pushdown | 3×10–12 | RIR 2 | Pressing support. Full lockout. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell Squat or Leg Press (heavy) | 5×3–5 | RIR 1 | Feeder sets essential. Heaviest squat of the programme. Rest 3–4 min. |
| Bulgarian Split Squat (weighted) | 4×5–6 | RIR 1 | Unilateral quad strength. Add load from Phase 2. |
| Hip Thrust (lighter — squat day) | 4×6–8 | RIR 2 | Glute frequency maintained. Not max load today. |
| Leg Extension | 3×10–12 | RIR 2 | Maintained — reduced isolation volume. |
| Standing Calf Raise | 3×12–15 | RIR 2 | Maintained. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Weighted Pull-Up or Heavy Lat Pulldown | 5×3–5 | RIR 1 | Feeder sets. Add load if bodyweight is achievable. Full range. |
| Barbell or Heavy Machine Row | 4×4–6 | RIR 1 | Maximum back strength. Elbows past body. Rest 3 min. |
| Single-Arm DB Row (heavy) | 4×6–8 | RIR 1 | Elbow to hip. Full stretch. Shoulder square. |
| Face Pull | 3×15 | RIR 2 | Shoulder health priority during heavy phases. Never skip. |
| Bicep Curl | 3×8–10 | RIR 2 | Pulling support. Maintained — reduced volume. |
| Exercise | Sets × Reps | RIR | Notes |
|---|---|---|---|
| Barbell Hip Thrust (second heavy session) | 4×5–6 | RIR 1 | Feeder sets. Not as heavy as Monday but still very challenging. |
| Romanian Deadlift | 4×5–6 | RIR 1 | Second RDL session. Strength maintained across the week. |
| Cable Glute Kickback | 3×12–15 | RIR 2 | Isolation maintained — glute frequency is the priority. |
| Lying Hamstring Curl | 3×10–12 | RIR 2 | Full extension. Controlled descent. |
| Seated Calf Raise | 3×15 | RIR 2 | Maintained. Full range. |
Week 21 clears the fatigue from the strength phase. Weeks 22–24 return to hypertrophy training with heavier loads than Phase 2 — because you are stronger. This is the highest-volume training of the entire programme. Glute and hamstring development in these final three weeks, built on 20 weeks of progressive work, will be the most significant of the programme.
Same session structure. Same exercises. Reduce all loads by 40–50%. 2–3 sets per exercise. RIR 4 throughout. Glute activation work before each lower session as in Week 1.
The body has been under significant load for 20 weeks. This week is essential. You will feel stronger going into Week 22 than at any other point in the programme.
Return to Phase 2 session structure with heavier loads and higher proximity to failure than any previous hypertrophy block.
5 sets on all compound movements. Hip thrusts, RDLs, squats — 5 sets, rep range 8–10, RIR 1. Last set goes to RIR 0.
All isolation exercises: 3–4 sets, 12–15 reps, RIR 1. Last set of every isolation exercise to RIR 0 in Weeks 23–24.
Target a hip thrust personal record in Week 23 or 24. The combination of 22 weeks of progressive training, strength phase loading, and deload recovery makes this the optimal window for a new PR.
After Week 24 — take 1 week of complete rest. The results from this programme are built into the body. They're yours. What comes next is a new starting point — heavier, stronger, and with significantly more muscle than 6 months ago.