Short answer. Three full-body workouts a week for 16 weeks, with a free 10 minutes for glutes at the end of each session and two optional short pump days. The programme runs in four 4-week blocks: foundation, build, strength, then peak and sculpt, and every block ends with an easy week. Each workout has three versions: a full gym, a home set-up with a few dumbbells and bands, or bands and bodyweight only. Glutes and legs get about half of the work; the rest goes to the upper body and core.
Effort, progression, rest, easy weeks, your cycle, recovery and form cues.
01Foundation: tempo 3-1-1, effort RIR 3 → 2.
02Build: pause reps, effort RIR 2 → 1.
03Strength: heavier, fewer reps, effort RIR 2 → 1.
04Peak and sculpt: top set + back-off, week 15 test.
Women who want stronger, more shapely glutes and legs and a balanced, capable upper body, from first-timers to women with a year or two of lifting. Block 1 starts light and teaches every movement; the later blocks get heavier as you get stronger.
Check with your doctor or a physiotherapist first if you are pregnant, postpartum, have pelvic-floor symptoms, an injury or a medical condition.
| Track | Equipment | How you progress |
|---|---|---|
| A · Full gym | Barbell, rack, bench, cable station, leg press, leg curl and abduction machines, dumbbells | Add load: 2.5–5 kg on lower-body lifts, 1–2.5 kg on upper-body lifts |
| B · Home: dumbbells and bands | 2–3 pairs of dumbbells (or adjustable ones), a bench or sturdy sofa, a step, mini loop bands, one long band with a door anchor | Add load when you can, otherwise reps, pauses and single-leg versions |
| C · Bands and bodyweight | Mini loop bands (light, medium, heavy), one long band with handles or a door anchor, a step, a towel, a sofa | Reps → slower lowering → pauses → 1.5 reps → single-leg → stronger band |
Pick your track on any block page; the choice is remembered on this device.
| Day | Session | Main work |
|---|---|---|
| Monday | Day 1 · Squat and push | Squat, then free 10 minutes for glutes |
| Tuesday | Pump day A (optional) | Glute circuit + upper-body circuit, about 20 min |
| Wednesday | Day 2 · Hinge and pull | Romanian deadlift or deadlift, then free 10 minutes |
| Friday | Day 3 · Glutes and full body | Hip thrust, then free 10 minutes |
| Saturday | Pump day B (optional) | Glute circuit + upper-body circuit, about 20 min |
Any three non-consecutive days work for the main sessions. Put the pump days on days without lifting, and walk on the other days.
| Block | Weeks | Main lifts | Effort | Focus |
|---|---|---|---|---|
| 1 · Foundation | 1–4 | 3 × 10 · RIR 3 | Effort: RIR 3 → 2 | Own the patterns, find your starting weights, write them down. |
| 2 · Build | 5–8 | 4 × 8 · RIR 2 | Effort: RIR 2 → 1 | More quality sets each week, same clean form. |
| 3 · Strength | 9–12 | 4 × 6 · RIR 2 | Effort: RIR 2 → 1 | Your strongest numbers so far, logged. |
| 4 · Peak and sculpt | 13–16 | 3 × 5 · RIR 2, then 1 × 10–12 at −25% | Week 15 test | Compare with your week 1 log. |
Weeks 1–8 use one set of exercises and weeks 9–16 a new set, so you have 8 weeks to get good at each before it changes. After week 16, start again at block 1 with heavier weights.
How much your shape changes depends on your starting point, sleep, protein and total food, and how consistently you train. Use the maintenance calories and recomposition macros calculators to set your food alongside the programme.
Yes, if you can move without pain. Block 1 is built to teach the movements with light weights and a slow tempo. If you have never lifted, start on the lighter option of your track and stay in block 1 for 6 weeks instead of 4.
Yes. Track C uses mini loop bands, one long band and your bodyweight. You make it harder with more reps, slower lowering, pauses and single-leg versions. A meta-analysis found elastic bands produced similar strength gains to weights and machines [5].
After each main session you can add 10 minutes of the glute exercises you want more of. The two pump days are short circuits for glutes, upper body and core on days without lifting. Both are optional: skip them in a week you feel run down.
Do days 1 and 3 one week and days 2 and 3 the next. Every muscle still gets trained about twice a week, which is the frequency studies link with more muscle growth than once a week [7].
No. Women gain muscle at a similar relative rate to men [16], but from a smaller starting point, so visible size builds slowly, over months and years of deliberate training and eating enough. What most women notice in 16 weeks is more strength, firmer legs and glutes and better posture.
Only with your doctor’s or a pelvic-health physiotherapist’s approval. Many exercises need changing during pregnancy and in the months after birth.
This programme is general training information for healthy adults, not medical advice. It does not recommend any product or brand.
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