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Training programme · Block 3 of 4 · Weeks 9–12 · by Alexandra Lasconi

Block 3, weeks 9–12: strength

Short answer. Block 3 gets heavier. The main lifts drop to 4–6 reps with longer rest, so you can lift weights that felt out of reach in week 1. The exercises change too, to new variations that keep the glutes working through a long range of motion.

Heavier, fewer repsMain lifts 4–6 reps, rest 3–4 minutes.
Effort: RIR 2 → 1Every rep should look like the first one.
GoalYour strongest numbers so far, logged.

Choose your equipment once; every day on every block page follows it.

01 · How this block works

Focus. Strength. New exercise variations start here, so spend the first session finding your weights. Use a ramp-up (see the training guidelines) before every main lift.

When to add weight. Main lifts: add 2.5–5 kg when every set is completed at the target RIR. Track C: harder variations (single-leg, longer lowering, band added) replace load.

RIR means reps in reserve: how many more good reps you could have done. Week 4 is an easy week in every block: same exercises, fewer sets, lighter effort. Full explanations are in the training guidelines.

Track A · Full gym: how your sets change week by week

Exercise typeWeek 1Week 2Week 3Week 4 (easy)Rest
Main lift4 × 6 · RIR 24 × 5 · RIR 25 × 4 · RIR 1–22 × 5 · RIR 43–4 min
Second lifts3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Accessories3 × 12 · RIR 23 × 12 · RIR 13 × 10 · RIR 12 × 10 · RIR 360–90 s
Core3 × 40 s or 10 reps3 × 45 s or 12 reps3 × 45 s or 12 reps2 × 30 s or 8 reps60 s
Pump days3 rounds3 rounds3 roundsskip, or 2 easy rounds90 s between rounds

Track B · Home, dumbbells and bands: how your sets change week by week

Exercise typeWeek 1Week 2Week 3Week 4 (easy)Rest
Main lift4 × 6 · RIR 24 × 5 · RIR 25 × 4 · RIR 1–22 × 5 · RIR 43–4 min
Second lifts3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Accessories3 × 12 · RIR 23 × 12 · RIR 13 × 10 · RIR 12 × 10 · RIR 360–90 s
Core3 × 40 s or 10 reps3 × 45 s or 12 reps3 × 45 s or 12 reps2 × 30 s or 8 reps60 s
Pump days3 rounds3 rounds3 roundsskip, or 2 easy rounds90 s between rounds

Track C · Bands and bodyweight: how your sets change week by week

Exercise typeWeek 1Week 2Week 3Week 4 (easy)Rest
Main lift4 × 8 · 4 s lower4 × 10 · 4 s lower5 × 10 · 5 s lower2 × 8 · easy90 s
Second lifts3 × 12 · band + 2 s pause4 × 12 · band + 2 s pause4 × 15 · band + 2 s pause2 × 1060–90 s
Accessories3 × 153 × 203 × 20 + 10 pulses2 × 1245 s
Core3 × 40 s or 10 reps3 × 45 s or 12 reps3 × 45 s or 12 reps2 × 30 s or 8 reps45 s
Pump days3 rounds3 rounds3 roundsskip, or 2 easy rounds90 s between rounds

Day 1 · Squat and push

Squat pattern first, then upper-body push and pull, single-leg work and side glutes.

Warm-up, about 6–8 minutes
  1. Cat–camel, 8 slow reps. Moves the whole spine before loading it.
  2. World’s greatest stretch, 4 each side. Opens hips, hamstrings and upper back.
  3. Banded glute bridge, 15 reps. Wakes the glutes up before squats.
  4. Bodyweight squat to a box, 10 reps. Grooves the pattern you are about to load.
Then 2–3 ramp-up sets before the main lift: about 50% × 8, 70% × 5, 85% × 2 of your working weight.

Track A · Full gym

ExerciseWeek 1Week 2Week 3Week 4 (easy)Rest
Main liftBarbell back squatFront foot far enough forward that the heel stays down; lean slightly forward.4 × 6 · RIR 24 × 5 · RIR 25 × 4 · RIR 1–22 × 5 · RIR 43–4 min
Second liftsB-stance barbell hip thrust (each side)Most of the weight through the front heel.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsBarbell bench pressShoulder blades back and down, pause without bouncing.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsSingle-arm cable row (each side)Lead with the elbow, hold the squeeze.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsRear-foot-elevated split squat (each side)Control the lowering; push the floor away.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
AccessoriesStanding cable abduction (each side)Slow and controlled; do not lean away.3 × 12 · RIR 23 × 12 · RIR 13 × 10 · RIR 12 × 10 · RIR 360–90 s
CoreAb-wheel rollout from the kneesHips stay square, no sagging.3 × 40 s or 10 reps3 × 45 s or 12 reps3 × 45 s or 12 reps2 × 30 s or 8 reps60 s
Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:
  • Cable kickback, 2–3 × 15 each side
  • Hip abduction machine, 2–3 × 20
  • 45° back extension, glute focus, 2–3 × 15

Track B · Home, dumbbells and bands

ExerciseWeek 1Week 2Week 3Week 4 (easy)Rest
Main liftRear-foot-elevated split squat, dumbbells (each side)Front foot far enough forward that the heel stays down; lean slightly forward.4 × 6 · RIR 24 × 5 · RIR 25 × 4 · RIR 1–22 × 5 · RIR 43–4 min
Second liftsB-stance dumbbell hip thrust (each side)Most of the weight through the front heel.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsDumbbell floor press, 1 s pauseShoulder blades back and down, pause without bouncing.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsOne-arm dumbbell row, 2 s hold (each side)Lead with the elbow, hold the squeeze.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsReverse lunge from a 5 cm step, dumbbells (each side)Control the lowering; push the floor away.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
AccessoriesStanding banded abduction (each side)Slow and controlled; do not lean away.3 × 12 · RIR 23 × 12 · RIR 13 × 10 · RIR 12 × 10 · RIR 360–90 s
CorePlank with shoulder tapsHips stay square, no sagging.3 × 40 s or 10 reps3 × 45 s or 12 reps3 × 45 s or 12 reps2 × 30 s or 8 reps60 s
Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:
  • Banded dumbbell hip thrust, 2–3 × 20
  • Frog pump, 2–3 × 30
  • Side-lying banded abduction, 2–3 × 20 each side

Track C · Bands and bodyweight

ExerciseWeek 1Week 2Week 3Week 4 (easy)Rest
Main liftRear-foot-elevated split squat, 4 s lower (each side)Front foot far enough forward that the heel stays down; lean slightly forward.4 × 8 · 4 s lower4 × 10 · 4 s lower5 × 10 · 5 s lower2 × 8 · easy90 s
Second liftsSingle-leg glute bridge, foot on a step (each side)Most of the weight through the front heel.3 × 12 · band + 2 s pause4 × 12 · band + 2 s pause4 × 15 · band + 2 s pause2 × 1060–90 s
Second liftsPush-up, 2 s pause at the bottomShoulder blades back and down, pause without bouncing.3 × 12 · band + 2 s pause4 × 12 · band + 2 s pause4 × 15 · band + 2 s pause2 × 1060–90 s
Second liftsBanded row, 2 s holdLead with the elbow, hold the squeeze.3 × 12 · band + 2 s pause4 × 12 · band + 2 s pause4 × 15 · band + 2 s pause2 × 1060–90 s
Second liftsLateral lunge (each side)Control the lowering; push the floor away.3 × 12 · band + 2 s pause4 × 12 · band + 2 s pause4 × 15 · band + 2 s pause2 × 1060–90 s
AccessoriesLateral band walkSlow and controlled; do not lean away.3 × 153 × 203 × 20 + 10 pulses2 × 1245 s
CorePlank with shoulder tapsHips stay square, no sagging.3 × 40 s or 10 reps3 × 45 s or 12 reps3 × 45 s or 12 reps2 × 30 s or 8 reps45 s
Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:
  • Frog pump, 2–3 × 30
  • Seated banded abduction, 2–3 × 30
  • Fire hydrant with a band, 2–3 × 15 each side

Day 2 · Hinge and pull

Hip hinge first, then vertical pull and press, step-ups and hamstrings.

Warm-up, about 6–8 minutes
  1. Quadruped rock-back, 10 reps. Hip flexion without lower-back rounding.
  2. Hip hinge with a stick on your back, 10 reps. Teaches “hips back” before Romanian deadlifts.
  3. Lateral band walk, 10 steps each way. Switches on the side glutes.
  4. Band pull-apart, 15 reps. Prepares the shoulders for pulling and pressing.
Then 2–3 ramp-up sets before the main lift: about 50% × 8, 70% × 5, 85% × 2 of your working weight.

Track A · Full gym

ExerciseWeek 1Week 2Week 3Week 4 (easy)Rest
Main liftTrap-bar or conventional deadliftBrace before you pull; hips and shoulders rise together.4 × 6 · RIR 24 × 5 · RIR 25 × 4 · RIR 1–22 × 5 · RIR 43–4 min
Second liftsAssisted pull-up or chin-upFull hang at the bottom, chest to the bar or band.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsHigh step-up, dumbbells (each side)Box at or just above knee height.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsStanding barbell overhead pressSqueeze the glutes, ribs down.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Accessories45° back extension holding a plateFull lockout with the glutes; knees push out against the band.3 × 12 · RIR 23 × 12 · RIR 13 × 10 · RIR 12 × 10 · RIR 360–90 s
AccessoriesSeated leg curl, 3 s lowerSlow on the way out.3 × 12 · RIR 23 × 12 · RIR 13 × 10 · RIR 12 × 10 · RIR 360–90 s
CoreCable woodchop, high to low (each side)Turn through the upper back, hips stay quiet.3 × 40 s or 10 reps3 × 45 s or 12 reps3 × 45 s or 12 reps2 × 30 s or 8 reps60 s
Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:
  • Cable kickback, 2–3 × 15 each side
  • Hip abduction machine, 2–3 × 20
  • 45° back extension, glute focus, 2–3 × 15

Track B · Home, dumbbells and bands

ExerciseWeek 1Week 2Week 3Week 4 (easy)Rest
Main liftSingle-leg dumbbell Romanian deadlift (each side)Brace before you pull; hips and shoulders rise together.4 × 6 · RIR 24 × 5 · RIR 25 × 4 · RIR 1–22 × 5 · RIR 43–4 min
Second liftsBand-assisted chin-up or banded pulldownFull hang at the bottom, chest to the bar or band.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsHigh step-up, dumbbells (each side)Box at or just above knee height.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsStanding dumbbell pressSqueeze the glutes, ribs down.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
AccessoriesDumbbell hip thrust, mini band above the kneesFull lockout with the glutes; knees push out against the band.3 × 12 · RIR 23 × 12 · RIR 13 × 10 · RIR 12 × 10 · RIR 360–90 s
AccessoriesSingle-leg sliding curl (each side)Slow on the way out.3 × 12 · RIR 23 × 12 · RIR 13 × 10 · RIR 12 × 10 · RIR 360–90 s
CoreBanded woodchop (each side)Turn through the upper back, hips stay quiet.3 × 40 s or 10 reps3 × 45 s or 12 reps3 × 45 s or 12 reps2 × 30 s or 8 reps60 s
Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:
  • Banded dumbbell hip thrust, 2–3 × 20
  • Frog pump, 2–3 × 30
  • Side-lying banded abduction, 2–3 × 20 each side

Track C · Bands and bodyweight

ExerciseWeek 1Week 2Week 3Week 4 (easy)Rest
Main liftSingle-leg Romanian deadlift, 4 s lower (each side)Brace before you pull; hips and shoulders rise together.4 × 8 · 4 s lower4 × 10 · 4 s lower5 × 10 · 5 s lower2 × 8 · easy90 s
Second liftsBanded pulldown, 2 s holdFull hang at the bottom, chest to the bar or band.3 × 12 · band + 2 s pause4 × 12 · band + 2 s pause4 × 15 · band + 2 s pause2 × 1060–90 s
Second liftsHigh step-up, 3 s lower (each side)Box at or just above knee height.3 × 12 · band + 2 s pause4 × 12 · band + 2 s pause4 × 15 · band + 2 s pause2 × 1060–90 s
Second liftsPike push-upSqueeze the glutes, ribs down.3 × 12 · band + 2 s pause4 × 12 · band + 2 s pause4 × 15 · band + 2 s pause2 × 1060–90 s
AccessoriesBanded hip thrust, 1.5 repsFull lockout with the glutes; knees push out against the band.3 × 153 × 203 × 20 + 10 pulses2 × 1245 s
AccessoriesSingle-leg sliding curl (each side)Slow on the way out.3 × 153 × 203 × 20 + 10 pulses2 × 1245 s
CoreBanded woodchop (each side)Turn through the upper back, hips stay quiet.3 × 40 s or 10 reps3 × 45 s or 12 reps3 × 45 s or 12 reps2 × 30 s or 8 reps45 s
Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:
  • Frog pump, 2–3 × 30
  • Seated banded abduction, 2–3 × 30
  • Fire hydrant with a band, 2–3 × 15 each side

Day 3 · Glutes and full body

The heaviest glute day: hip thrust first, then a second squat, upper body and lunges.

Warm-up, about 6–8 minutes
  1. 90/90 hip switch, 8 each side. Rotation in both hips.
  2. Glute bridge, 2 s squeeze, 12 reps. Primes the hip thrust.
  3. Band pull-apart, 15 reps. Shoulders ready to press and row.
  4. Reverse lunge to knee drive, 6 each side. Balance and hips for the lunges.
Then 2–3 ramp-up sets before the main lift: about 50% × 8, 70% × 5, 85% × 2 of your working weight.

Track A · Full gym

ExerciseWeek 1Week 2Week 3Week 4 (easy)Rest
Main liftBarbell hip thrustShoulder blades on the edge, chin tucked, shins vertical at the top.4 × 6 · RIR 24 × 5 · RIR 25 × 4 · RIR 1–22 × 5 · RIR 43–4 min
Second liftsHack squat or leg pressOne rep = all the way down, halfway up, down again, all the way up.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsChest-supported row (machine or dumbbells)Squeeze the shoulder blades, slow return.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsIncline barbell or Smith-machine pressBody in one line from head to heels.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsDumbbell walking lunge, long stride (each side)A longer stride shifts the work towards the glutes.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
AccessoriesCable pull-throughHips back, then squeeze the glutes to stand tall.3 × 12 · RIR 23 × 12 · RIR 13 × 10 · RIR 12 × 10 · RIR 360–90 s
CoreHeavy suitcase carry, 30–40 m each sideTall, ribs down, no leaning.3 × 40 s or 10 reps3 × 45 s or 12 reps3 × 45 s or 12 reps2 × 30 s or 8 reps60 s
Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:
  • Cable kickback, 2–3 × 15 each side
  • Hip abduction machine, 2–3 × 20
  • 45° back extension, glute focus, 2–3 × 15

Track B · Home, dumbbells and bands

ExerciseWeek 1Week 2Week 3Week 4 (easy)Rest
Main liftDumbbell hip thrust, 2 s hold at the topShoulder blades on the edge, chin tucked, shins vertical at the top.4 × 6 · RIR 24 × 5 · RIR 25 × 4 · RIR 1–22 × 5 · RIR 43–4 min
Second liftsHeels-raised goblet squat, 1.5 repsOne rep = all the way down, halfway up, down again, all the way up.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsDumbbell seal row, chest on a benchSqueeze the shoulder blades, slow return.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsFeet-raised push-upBody in one line from head to heels.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
Second liftsDumbbell walking lunge, long stride (each side)A longer stride shifts the work towards the glutes.3 × 8 · RIR 24 × 8 · RIR 24 × 6 · RIR 1–22 × 6 · RIR 42 min
AccessoriesBanded pull-throughHips back, then squeeze the glutes to stand tall.3 × 12 · RIR 23 × 12 · RIR 13 × 10 · RIR 12 × 10 · RIR 360–90 s
CoreSuitcase carry, 30–40 m each sideTall, ribs down, no leaning.3 × 40 s or 10 reps3 × 45 s or 12 reps3 × 45 s or 12 reps2 × 30 s or 8 reps60 s
Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:
  • Banded dumbbell hip thrust, 2–3 × 20
  • Frog pump, 2–3 × 30
  • Side-lying banded abduction, 2–3 × 20 each side

Track C · Bands and bodyweight

ExerciseWeek 1Week 2Week 3Week 4 (easy)Rest
Main liftBanded single-leg hip thrust, 2 s hold (each side)Shoulder blades on the edge, chin tucked, shins vertical at the top.4 × 8 · 4 s lower4 × 10 · 4 s lower5 × 10 · 5 s lower2 × 8 · easy90 s
Second liftsHeels-raised squat, 1.5 repsOne rep = all the way down, halfway up, down again, all the way up.3 × 12 · band + 2 s pause4 × 12 · band + 2 s pause4 × 15 · band + 2 s pause2 × 1060–90 s
Second liftsBanded face pullSqueeze the shoulder blades, slow return.3 × 12 · band + 2 s pause4 × 12 · band + 2 s pause4 × 15 · band + 2 s pause2 × 1060–90 s
Second liftsPush-up, 3 s lowerBody in one line from head to heels.3 × 12 · band + 2 s pause4 × 12 · band + 2 s pause4 × 15 · band + 2 s pause2 × 1060–90 s
Second liftsWalking lunge, long stride (each side)A longer stride shifts the work towards the glutes.3 × 12 · band + 2 s pause4 × 12 · band + 2 s pause4 × 15 · band + 2 s pause2 × 1060–90 s
AccessoriesBanded pull-throughHips back, then squeeze the glutes to stand tall.3 × 153 × 203 × 20 + 10 pulses2 × 1245 s
CoreSide plank with top-leg raise (each side)Tall, ribs down, no leaning.3 × 40 s or 10 reps3 × 45 s or 12 reps3 × 45 s or 12 reps2 × 30 s or 8 reps45 s
Free 10 minutes for glutes (optional)Finish the session with 1–2 glute exercises you want more of: 2–3 sets close to failure, 45–60 s rest. Pick from:
  • Frog pump, 2–3 × 30
  • Seated banded abduction, 2–3 × 30
  • Fire hydrant with a band, 2–3 × 15 each side

Optional pump days

Two short extra glute sessions, about 20 minutes each, on days without lifting (for example Tuesday and Saturday). Do each circuit straight through, one exercise after the other with little rest, then rest 90 s and repeat. They are the same for every equipment track: you only need a mini band, a long band and the floor.

Pump day A

Circuit 1 · glutes

  1. Frog pump, 30
  2. Lateral band walk, 15 steps each way
  3. Single-leg glute bridge, 15 each side

Circuit 2 · upper body and core

  1. Push-up (hands raised as needed), 10–15
  2. Band pull-apart, 20
  3. Dead bug, 10 each side
Pump day B

Circuit 1 · glutes

  1. Banded good morning, 20
  2. Banded clamshell, 20 each side
  3. Reverse lunge with a pulse at the bottom, 12 each side

Circuit 2 · upper body and core

  1. Banded or dumbbell overhead press, 15
  2. Banded face pull, 20
  3. Side plank, 30 s each side
Rounds per weekWeek 1Week 2Week 3Week 4 (easy)Rest
Pump days3 rounds3 rounds3 roundsskip, or 2 easy rounds90 s between rounds

Your workout log

Write the weight and reps of your hardest set in each box (for example 40 kg × 10), or the band and reps on Track C. The PDF button prints this page for the equipment you selected, log included.

Track A · Full gym

ExerciseWeek 1Week 2Week 3Week 4
Day 1 · Squat and push
Barbell back squat
B-stance barbell hip thrust (each side)
Barbell bench press
Single-arm cable row (each side)
Rear-foot-elevated split squat (each side)
Standing cable abduction (each side)
Ab-wheel rollout from the knees
Day 2 · Hinge and pull
Trap-bar or conventional deadlift
Assisted pull-up or chin-up
High step-up, dumbbells (each side)
Standing barbell overhead press
45° back extension holding a plate
Seated leg curl, 3 s lower
Cable woodchop, high to low (each side)
Day 3 · Glutes and full body
Barbell hip thrust
Hack squat or leg press
Chest-supported row (machine or dumbbells)
Incline barbell or Smith-machine press
Dumbbell walking lunge, long stride (each side)
Cable pull-through
Heavy suitcase carry, 30–40 m each side

Track B · Home, dumbbells and bands

ExerciseWeek 1Week 2Week 3Week 4
Day 1 · Squat and push
Rear-foot-elevated split squat, dumbbells (each side)
B-stance dumbbell hip thrust (each side)
Dumbbell floor press, 1 s pause
One-arm dumbbell row, 2 s hold (each side)
Reverse lunge from a 5 cm step, dumbbells (each side)
Standing banded abduction (each side)
Plank with shoulder taps
Day 2 · Hinge and pull
Single-leg dumbbell Romanian deadlift (each side)
Band-assisted chin-up or banded pulldown
High step-up, dumbbells (each side)
Standing dumbbell press
Dumbbell hip thrust, mini band above the knees
Single-leg sliding curl (each side)
Banded woodchop (each side)
Day 3 · Glutes and full body
Dumbbell hip thrust, 2 s hold at the top
Heels-raised goblet squat, 1.5 reps
Dumbbell seal row, chest on a bench
Feet-raised push-up
Dumbbell walking lunge, long stride (each side)
Banded pull-through
Suitcase carry, 30–40 m each side

Track C · Bands and bodyweight

ExerciseWeek 1Week 2Week 3Week 4
Day 1 · Squat and push
Rear-foot-elevated split squat, 4 s lower (each side)
Single-leg glute bridge, foot on a step (each side)
Push-up, 2 s pause at the bottom
Banded row, 2 s hold
Lateral lunge (each side)
Lateral band walk
Plank with shoulder taps
Day 2 · Hinge and pull
Single-leg Romanian deadlift, 4 s lower (each side)
Banded pulldown, 2 s hold
High step-up, 3 s lower (each side)
Pike push-up
Banded hip thrust, 1.5 reps
Single-leg sliding curl (each side)
Banded woodchop (each side)
Day 3 · Glutes and full body
Banded single-leg hip thrust, 2 s hold (each side)
Heels-raised squat, 1.5 reps
Banded face pull
Push-up, 3 s lower
Walking lunge, long stride (each side)
Banded pull-through
Side plank with top-leg raise (each side)

After this block

Compare your week 3 log with week 1, then move on to Block 4: peak and sculpt. If you missed more than a week, repeat week 3 before moving on. Questions about effort, rest, swapping an exercise, your cycle or recovery are answered in the training guidelines.

This programme is general training information for healthy adults, not medical advice. If you are pregnant, postpartum, have pelvic-floor symptoms, an injury or a medical condition, check with your doctor or a physiotherapist before you start.

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