Session 155 min
Heavy Lower
- 01Back Squat4 × 5–6
- 02Barbell Hip Thrust4 × 8
- 03Walking Lunge3 × 10each side
- 04Seated Hamstring Curl3 × 12
- 05Standing Calf Raise3 × 15
- 06Hanging Knee Raise3 × 10–12
Women's Program · 8 Weeks
Ladies Program
Strength and body-composition training built around how women respond to training stress — a full program in its own right, not a scaled-down version of a men's plan.
Length
8 weeks
Sessions
4 a week
Session length
50–55 min
Equipment
Full gym: barbell, bench, cables, dumbbells
Who it's for
Is this your block?
- 01You train in a full gym and can commit four days a week.
- 02You want strength and body composition from the same block: heavy lower days, upper strength and a short conditioning finisher.
- 03First block or fifth, loads are set by effort, so the plan scales to where you are.
Before you buy
An injury, pain, pregnancy or postpartum, or a long layoff? Message me before you buy and I'll tell you whether this block fits.
Message me first
Structure
How the block runs
Weeks 1–2
Build
RPE 6–7
Learn the lifts, establish loads, moderate volume.
Weeks 3–5
Load
RPE 8
Heaviest block. Lower reps on main lifts, load climbs each week.
Week 6
Deload
RPE 5–6
Volume cut roughly in half. Planned, not optional.
Weeks 7–8
Peak
RPE 8–9
Push for personal records, then re-test the Week 1 baseline.
Effort is set by RPE, a 1–10 scale of how hard the set felt, so the weights are yours to choose.
When it ends, run it again heavier, or move to Advance for more barbell strength.
Schedule
A typical week
Mon
Heavy Lower
Tue
Upper Strength
Wed
Mobility
Thu
Volume Lower
Fri
Zone 2 cardio
Sat
Upper + Conditioning
Sun
Weekly check-in
The program
The sessions
Session 250 min
Upper Strength
- 01Lat Pulldown (or Assisted Pull-Up)4 × 6–8
- 02Dumbbell Bench Press4 × 8
- 03Chest-Supported Row3 × 10–12
- 04Dumbbell Shoulder Press3 × 10
- 05Face Pull3 × 15
- 06Dumbbell Curl3 × 12
Session 355 min
Volume Lower
- 01Romanian Deadlift4 × 8
- 02Bulgarian Split Squat3 × 10each side
- 03Hip Thrust (moderate load)3 × 12–15
- 04Cable Abduction3 × 15each side
- 05Back Extension3 × 12
- 06Pallof Press3 × 10each side
Session 455 min
Upper + Conditioning
- 01Incline Dumbbell Press4 × 10
- 02Single-Arm Dumbbell Row4 × 10each side
- 03Lateral Raise3 × 15
- 04Rope Triceps Pushdown3 × 12
- 05Farmer's Carry3 × 40m
- 06Conditioning Finisher6 × 30s / 90s
Every exercise has its setup, coaching cue and most common mistake in the exercise library.Open the library
The app
What you get
Your code by email
A six-digit code arrives the moment you pay. No account to create.
Three devices, no deadline
Use it on up to three of your own devices. There is no deadline to start.
Every set logged
Log weight and reps as you go. It works without signal and syncs when you're back online.
Your last load, remembered
Each exercise opens at the weight you lifted last time, and at 70% on a deload week.
Warm-up and videos
Each session opens with a warm-up. Exercises come with demonstration videos.
Weekly check-in
Sleep, soreness and energy, once a week. The answers come straight to me.
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