Short answer. Block 4 combines both: a heavy set or two on the main lift, then lighter back-off sets and high-rep glute work to finish. Week 15 is a test week where you see how far you have come; week 16 is easy, then you can start again from block 1 with your new numbers.
Choose your equipment once; every day on every block page follows it.
Focus. Peak strength plus metabolic work. Optional finishers at the end of days 1 and 3.
When to add weight. Weeks 13–14: add load to the top set when it moves well at the target RIR. Week 15: test. Week 16: easy, then restart block 1 about 5–10% heavier than your first time.
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 type | Week 1 | Week 2 | Week 3 | Week 4 (easy) | Rest |
|---|---|---|---|---|---|
| Main lift | 3 × 5 · RIR 2, then 1 × 10–12 at −25% | 3 × 4 · RIR 1–2, then 1 × 10–12 at −25% | Build to a heavy 3 (RIR 1), then 2 × 8 at −20% | 2 × 5 · RIR 4 | 3 min |
| Second lifts | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Accessories | 3 × 15–20 · RIR 1 | 3 × 15–20, last set to RIR 0 | 3 × 20 + 15 s hold at the hardest point | 2 × 12 · RIR 3 | 60 s |
| Core | 3 × 40 s or 12 reps | 3 × 45 s or 12 reps | 3 × 50 s or 15 reps | 2 × 30 s or 8 reps | 45 s |
| Pump days | 3 rounds | 3 rounds | skip (test week) | skip, or 2 easy rounds | 90 s between rounds |
Track B · Home, dumbbells and bands: how your sets change week by week
| Exercise type | Week 1 | Week 2 | Week 3 | Week 4 (easy) | Rest |
|---|---|---|---|---|---|
| Main lift | 3 × 5 · RIR 2, then 1 × 10–12 at −25% | 3 × 4 · RIR 1–2, then 1 × 10–12 at −25% | Build to a heavy 3 (RIR 1), then 2 × 8 at −20% | 2 × 5 · RIR 4 | 3 min |
| Second lifts | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Accessories | 3 × 15–20 · RIR 1 | 3 × 15–20, last set to RIR 0 | 3 × 20 + 15 s hold at the hardest point | 2 × 12 · RIR 3 | 60 s |
| Core | 3 × 40 s or 12 reps | 3 × 45 s or 12 reps | 3 × 50 s or 15 reps | 2 × 30 s or 8 reps | 45 s |
| Pump days | 3 rounds | 3 rounds | skip (test week) | skip, or 2 easy rounds | 90 s between rounds |
Track C · Bands and bodyweight: how your sets change week by week
| Exercise type | Week 1 | Week 2 | Week 3 | Week 4 (easy) | Rest |
|---|---|---|---|---|---|
| Main lift | 4 × 12 · 1.5 reps | 4 × 12 · 1.5 reps + 2 s pause | 1 set as many as you can (test), then 3 × 10 | 2 × 10 · easy | 90 s |
| Second lifts | 3 × 20 | 4 × 20 | 3 × 25 + 20 s hold | 2 × 12 | 60–90 s |
| Accessories | 3 × 25 | 3 × 30 | 3 × until form slips + 20 s hold | 2 × 15 | 45 s |
| Core | 3 × 40 s or 12 reps | 3 × 45 s or 12 reps | 3 × 50 s or 15 reps | 2 × 30 s or 8 reps | 45 s |
| Pump days | 3 rounds | 3 rounds | skip (test week) | skip, or 2 easy rounds | 90 s between rounds |
Squat pattern first, then upper-body push and pull, single-leg work and side glutes.
Track A · Full gym
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 (easy) | Rest |
|---|---|---|---|---|---|
| Main liftBarbell back squatFront foot far enough forward that the heel stays down; lean slightly forward. | 3 × 5 · RIR 2, then 1 × 10–12 at −25% | 3 × 4 · RIR 1–2, then 1 × 10–12 at −25% | Build to a heavy 3 (RIR 1), then 2 × 8 at −20% | 2 × 5 · RIR 4 | 3 min |
| Second liftsB-stance barbell hip thrust (each side)Most of the weight through the front heel. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsBarbell bench pressShoulder blades back and down, pause without bouncing. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsSingle-arm cable row (each side)Lead with the elbow, hold the squeeze. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsRear-foot-elevated split squat (each side)Control the lowering; push the floor away. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| AccessoriesStanding cable abduction (each side)Slow and controlled; do not lean away. | 3 × 15–20 · RIR 1 | 3 × 15–20, last set to RIR 0 | 3 × 20 + 15 s hold at the hardest point | 2 × 12 · RIR 3 | 60 s |
| CoreAb-wheel rollout from the kneesHips stay square, no sagging. | 3 × 40 s or 12 reps | 3 × 45 s or 12 reps | 3 × 50 s or 15 reps | 2 × 30 s or 8 reps | 45 s |
Track B · Home, dumbbells and bands
| Exercise | Week 1 | Week 2 | Week 3 | Week 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. | 3 × 5 · RIR 2, then 1 × 10–12 at −25% | 3 × 4 · RIR 1–2, then 1 × 10–12 at −25% | Build to a heavy 3 (RIR 1), then 2 × 8 at −20% | 2 × 5 · RIR 4 | 3 min |
| Second liftsB-stance dumbbell hip thrust (each side)Most of the weight through the front heel. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsDumbbell floor press, 1 s pauseShoulder blades back and down, pause without bouncing. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsOne-arm dumbbell row, 2 s hold (each side)Lead with the elbow, hold the squeeze. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsReverse lunge from a 5 cm step, dumbbells (each side)Control the lowering; push the floor away. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| AccessoriesStanding banded abduction (each side)Slow and controlled; do not lean away. | 3 × 15–20 · RIR 1 | 3 × 15–20, last set to RIR 0 | 3 × 20 + 15 s hold at the hardest point | 2 × 12 · RIR 3 | 60 s |
| CorePlank with shoulder tapsHips stay square, no sagging. | 3 × 40 s or 12 reps | 3 × 45 s or 12 reps | 3 × 50 s or 15 reps | 2 × 30 s or 8 reps | 45 s |
Track C · Bands and bodyweight
| Exercise | Week 1 | Week 2 | Week 3 | Week 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 × 12 · 1.5 reps | 4 × 12 · 1.5 reps + 2 s pause | 1 set as many as you can (test), then 3 × 10 | 2 × 10 · easy | 90 s |
| Second liftsSingle-leg glute bridge, foot on a step (each side)Most of the weight through the front heel. | 3 × 20 | 4 × 20 | 3 × 25 + 20 s hold | 2 × 12 | 60–90 s |
| Second liftsPush-up, 2 s pause at the bottomShoulder blades back and down, pause without bouncing. | 3 × 20 | 4 × 20 | 3 × 25 + 20 s hold | 2 × 12 | 60–90 s |
| Second liftsBanded row, 2 s holdLead with the elbow, hold the squeeze. | 3 × 20 | 4 × 20 | 3 × 25 + 20 s hold | 2 × 12 | 60–90 s |
| Second liftsLateral lunge (each side)Control the lowering; push the floor away. | 3 × 20 | 4 × 20 | 3 × 25 + 20 s hold | 2 × 12 | 60–90 s |
| AccessoriesLateral band walkSlow and controlled; do not lean away. | 3 × 25 | 3 × 30 | 3 × until form slips + 20 s hold | 2 × 15 | 45 s |
| CorePlank with shoulder tapsHips stay square, no sagging. | 3 × 40 s or 12 reps | 3 × 45 s or 12 reps | 3 × 50 s or 15 reps | 2 × 30 s or 8 reps | 45 s |
Hip hinge first, then vertical pull and press, step-ups and hamstrings.
Track A · Full gym
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 (easy) | Rest |
|---|---|---|---|---|---|
| Main liftTrap-bar or conventional deadliftBrace before you pull; hips and shoulders rise together. | 3 × 5 · RIR 2, then 1 × 10–12 at −25% | 3 × 4 · RIR 1–2, then 1 × 10–12 at −25% | Build to a heavy 3 (RIR 1), then 2 × 8 at −20% | 2 × 5 · RIR 4 | 3 min |
| Second liftsAssisted pull-up or chin-upFull hang at the bottom, chest to the bar or band. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsHigh step-up, dumbbells (each side)Box at or just above knee height. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsStanding barbell overhead pressSqueeze the glutes, ribs down. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Accessories45° back extension holding a plateFull lockout with the glutes; knees push out against the band. | 3 × 15–20 · RIR 1 | 3 × 15–20, last set to RIR 0 | 3 × 20 + 15 s hold at the hardest point | 2 × 12 · RIR 3 | 60 s |
| AccessoriesSeated leg curl, 3 s lowerSlow on the way out. | 3 × 15–20 · RIR 1 | 3 × 15–20, last set to RIR 0 | 3 × 20 + 15 s hold at the hardest point | 2 × 12 · RIR 3 | 60 s |
| CoreCable woodchop, high to low (each side)Turn through the upper back, hips stay quiet. | 3 × 40 s or 12 reps | 3 × 45 s or 12 reps | 3 × 50 s or 15 reps | 2 × 30 s or 8 reps | 45 s |
Track B · Home, dumbbells and bands
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 (easy) | Rest |
|---|---|---|---|---|---|
| Main liftSingle-leg dumbbell Romanian deadlift (each side)Brace before you pull; hips and shoulders rise together. | 3 × 5 · RIR 2, then 1 × 10–12 at −25% | 3 × 4 · RIR 1–2, then 1 × 10–12 at −25% | Build to a heavy 3 (RIR 1), then 2 × 8 at −20% | 2 × 5 · RIR 4 | 3 min |
| Second liftsBand-assisted chin-up or banded pulldownFull hang at the bottom, chest to the bar or band. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsHigh step-up, dumbbells (each side)Box at or just above knee height. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsStanding dumbbell pressSqueeze the glutes, ribs down. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| AccessoriesDumbbell hip thrust, mini band above the kneesFull lockout with the glutes; knees push out against the band. | 3 × 15–20 · RIR 1 | 3 × 15–20, last set to RIR 0 | 3 × 20 + 15 s hold at the hardest point | 2 × 12 · RIR 3 | 60 s |
| AccessoriesSingle-leg sliding curl (each side)Slow on the way out. | 3 × 15–20 · RIR 1 | 3 × 15–20, last set to RIR 0 | 3 × 20 + 15 s hold at the hardest point | 2 × 12 · RIR 3 | 60 s |
| CoreBanded woodchop (each side)Turn through the upper back, hips stay quiet. | 3 × 40 s or 12 reps | 3 × 45 s or 12 reps | 3 × 50 s or 15 reps | 2 × 30 s or 8 reps | 45 s |
Track C · Bands and bodyweight
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 (easy) | Rest |
|---|---|---|---|---|---|
| Main liftSingle-leg Romanian deadlift, 4 s lower (each side)Brace before you pull; hips and shoulders rise together. | 4 × 12 · 1.5 reps | 4 × 12 · 1.5 reps + 2 s pause | 1 set as many as you can (test), then 3 × 10 | 2 × 10 · easy | 90 s |
| Second liftsBanded pulldown, 2 s holdFull hang at the bottom, chest to the bar or band. | 3 × 20 | 4 × 20 | 3 × 25 + 20 s hold | 2 × 12 | 60–90 s |
| Second liftsHigh step-up, 3 s lower (each side)Box at or just above knee height. | 3 × 20 | 4 × 20 | 3 × 25 + 20 s hold | 2 × 12 | 60–90 s |
| Second liftsPike push-upSqueeze the glutes, ribs down. | 3 × 20 | 4 × 20 | 3 × 25 + 20 s hold | 2 × 12 | 60–90 s |
| AccessoriesBanded hip thrust, 1.5 repsFull lockout with the glutes; knees push out against the band. | 3 × 25 | 3 × 30 | 3 × until form slips + 20 s hold | 2 × 15 | 45 s |
| AccessoriesSingle-leg sliding curl (each side)Slow on the way out. | 3 × 25 | 3 × 30 | 3 × until form slips + 20 s hold | 2 × 15 | 45 s |
| CoreBanded woodchop (each side)Turn through the upper back, hips stay quiet. | 3 × 40 s or 12 reps | 3 × 45 s or 12 reps | 3 × 50 s or 15 reps | 2 × 30 s or 8 reps | 45 s |
The heaviest glute day: hip thrust first, then a second squat, upper body and lunges.
Track A · Full gym
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 (easy) | Rest |
|---|---|---|---|---|---|
| Main liftBarbell hip thrustShoulder blades on the edge, chin tucked, shins vertical at the top. | 3 × 5 · RIR 2, then 1 × 10–12 at −25% | 3 × 4 · RIR 1–2, then 1 × 10–12 at −25% | Build to a heavy 3 (RIR 1), then 2 × 8 at −20% | 2 × 5 · RIR 4 | 3 min |
| Second liftsHack squat or leg pressOne rep = all the way down, halfway up, down again, all the way up. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsChest-supported row (machine or dumbbells)Squeeze the shoulder blades, slow return. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsIncline barbell or Smith-machine pressBody in one line from head to heels. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsDumbbell walking lunge, long stride (each side)A longer stride shifts the work towards the glutes. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| AccessoriesCable pull-throughHips back, then squeeze the glutes to stand tall. | 3 × 15–20 · RIR 1 | 3 × 15–20, last set to RIR 0 | 3 × 20 + 15 s hold at the hardest point | 2 × 12 · RIR 3 | 60 s |
| CoreHeavy suitcase carry, 30–40 m each sideTall, ribs down, no leaning. | 3 × 40 s or 12 reps | 3 × 45 s or 12 reps | 3 × 50 s or 15 reps | 2 × 30 s or 8 reps | 45 s |
Track B · Home, dumbbells and bands
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 (easy) | Rest |
|---|---|---|---|---|---|
| Main liftDumbbell hip thrust, 2 s hold at the topShoulder blades on the edge, chin tucked, shins vertical at the top. | 3 × 5 · RIR 2, then 1 × 10–12 at −25% | 3 × 4 · RIR 1–2, then 1 × 10–12 at −25% | Build to a heavy 3 (RIR 1), then 2 × 8 at −20% | 2 × 5 · RIR 4 | 3 min |
| Second liftsHeels-raised goblet squat, 1.5 repsOne rep = all the way down, halfway up, down again, all the way up. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsDumbbell seal row, chest on a benchSqueeze the shoulder blades, slow return. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsFeet-raised push-upBody in one line from head to heels. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| Second liftsDumbbell walking lunge, long stride (each side)A longer stride shifts the work towards the glutes. | 3 × 10 · RIR 1 | 3 × 10, plus 1 rest-pause set | 4 × 8–10 · RIR 1 | 2 × 8 · RIR 4 | 2 min |
| AccessoriesBanded pull-throughHips back, then squeeze the glutes to stand tall. | 3 × 15–20 · RIR 1 | 3 × 15–20, last set to RIR 0 | 3 × 20 + 15 s hold at the hardest point | 2 × 12 · RIR 3 | 60 s |
| CoreSuitcase carry, 30–40 m each sideTall, ribs down, no leaning. | 3 × 40 s or 12 reps | 3 × 45 s or 12 reps | 3 × 50 s or 15 reps | 2 × 30 s or 8 reps | 45 s |
Track C · Bands and bodyweight
| Exercise | Week 1 | Week 2 | Week 3 | Week 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 × 12 · 1.5 reps | 4 × 12 · 1.5 reps + 2 s pause | 1 set as many as you can (test), then 3 × 10 | 2 × 10 · easy | 90 s |
| Second liftsHeels-raised squat, 1.5 repsOne rep = all the way down, halfway up, down again, all the way up. | 3 × 20 | 4 × 20 | 3 × 25 + 20 s hold | 2 × 12 | 60–90 s |
| Second liftsBanded face pullSqueeze the shoulder blades, slow return. | 3 × 20 | 4 × 20 | 3 × 25 + 20 s hold | 2 × 12 | 60–90 s |
| Second liftsPush-up, 3 s lowerBody in one line from head to heels. | 3 × 20 | 4 × 20 | 3 × 25 + 20 s hold | 2 × 12 | 60–90 s |
| Second liftsWalking lunge, long stride (each side)A longer stride shifts the work towards the glutes. | 3 × 20 | 4 × 20 | 3 × 25 + 20 s hold | 2 × 12 | 60–90 s |
| AccessoriesBanded pull-throughHips back, then squeeze the glutes to stand tall. | 3 × 25 | 3 × 30 | 3 × until form slips + 20 s hold | 2 × 15 | 45 s |
| CoreSide plank with top-leg raise (each side)Tall, ribs down, no leaning. | 3 × 40 s or 12 reps | 3 × 45 s or 12 reps | 3 × 50 s or 15 reps | 2 × 30 s or 8 reps | 45 s |
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.
Circuit 1 · glutes
Circuit 2 · upper body and core
Circuit 1 · glutes
Circuit 2 · upper body and core
| Rounds per week | Week 1 | Week 2 | Week 3 | Week 4 (easy) | Rest |
|---|---|---|---|---|---|
| Pump days | 3 rounds | 3 rounds | skip (test week) | skip, or 2 easy rounds | 90 s between rounds |
6–8 minutes at the end of the session, weeks 13–14 only. Skip it in the test week and the easy week, or whenever the main work felt hard.
Track A · Full gym
Track B · Home, dumbbells and bands
Track C · Bands and bodyweight
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
| Exercise | Week 1 | Week 2 | Week 3 | Week 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
| Exercise | Week 1 | Week 2 | Week 3 | Week 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
| Exercise | Week 1 | Week 2 | Week 3 | Week 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) | ||||
Compare your week 3 log with week 1, then move on to block 1 with your new numbers. 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.
Company
WITH ME NUTRITION S.R.L.
Reg. Com. J2022008090401 · CUI: RO46038470
Str. Samurcași nr. 5H, Gulia, Tărtășești, Dâmbovița, Romania
contact@withmenutrition.com · +40 747 029 299
Legal
Withdraw from contract hereThis site keeps your draft answers and tool settings only in this browser, for up to 30 days after your last change. Nothing is sent until you press Send.
Consumer protection
ANPC – National Authority for Consumer Protection (Romania)
Consumer helpline 021 9551 · online complaints
Language
Changes the language only. Your delivery country, currency and cart stay as they are.
One email, one time: every calculator and guide opens in this browser. The tools give general, illustrative estimates for healthy adults, not medical advice.
You now have the same tools my clients use every week. Use them, come back to them, and let’s stay connected.
Keep an eye on the updates: this is just the beginning. I’ll keep adding new tools and guides, and this collection will keep growing.
You’re also on the newsletter, so you’ll hear about every new tool and guide.
Follow along for every update:
@withme.nutritionAlexandra Lasconi, WITH ME