Women's Home

Nine weeks, three sessions a week, at home, with resistance bands and a pair of dumbbells. No calendar to follow, no kit to buy again: a classic strength block, built for a woman who is starting out and wants solid glutes and a solid core without giving up her evenings. Difficulty goes up through tempo, range and unilateral work, never through longer sessions.

What the program includes

• 9 weeks · 3 sessions / week · Beginner
• Equipment : bands · dumbbells
• 9 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

• Phase 1 · Foundations (weeks 1 to 3) : Install technique and range on the most stable versions: wide stance, supported torso, counted tempos. This is the phase where you learn to make a rep hard without adding a gram of load.
• Phase 2 · Tension (weeks 4 to 6) : Same families, longer time under tension: pauses held at the bottom, counted lowerings, band tension one step up. Stances narrow and push variations move to the floor, never shortening the range.
• Phase 3 · Unilateral (weeks 7 to 9) : One leg and one arm at a time: the body can no longer compensate, and each side takes the load two sides used to share. It is the most effective way to harden a program when the dumbbells available have hit their limit.

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.