In Phase

Nearly every strength program is built on models designed for male bodies, then handed to women as is. This one starts from the opposite end: four weeks that follow the four phases of your cycle, from the period week to the premenstrual week. The same block runs again over three cycles, that is three months of training and a complete logbook.

What the program includes

• 4 weeks x 3 cycles · 2 to 3 sessions / week · Beginner to intermediate
• Equipment : bands · dumbbells · gym options
• 12 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Week 1 · Menstrual (days 1 to 5) : Two sessions instead of three, volume cut by about 40 %, intensity kept. Stable positions and upright torsos: nothing that compresses the abdomen. An optional third mobility session is offered.
• Week 2 · Follicular (days 6 to 13) : The most productive week of the cycle: three sessions, the heaviest loads and the longest rests. This is where records fall, the rise in estrogen works in your favour.
• Week 3 · Ovulatory (days 14 to 16 and on) : Same patterns and same loads as week 2, but every descent slows to 4 seconds and no exercise involves jumping. Strength stays high, the risk reported around ovulation is removed.
• Week 4 · Luteal (days 17 to 28) : Shift to density: lighter loads, sets of 12 to 20 reps, longer rests because body temperature rises. The body oxidises fat better and tolerates maximal effort less well.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.