Women's Gym

Twelve weeks of gym work built around three movements that decide everything: the hip thrust, the Romanian deadlift and the squat. This women's gym programme fully owns a glute and lower body bias, with the upper body trained for real and one single rule of progression: the bar goes up.

Who is it for?

This programme is for a beginner to intermediate level, in a gym, who wants numbered loads to log week after week rather than vague instructions. Three weekly sessions organised by dominant zone: hip, knee, then upper body. Phase 1 first produces reliable references before the following phases load them clearly. The three-minute rests in Phase 2 are part of the programme, not an option to shorten.

The method

The programme runs across four three-week phases. Phase 1 · Foundations installs the three heavy patterns at full range and produces a log of numbered references, at RIR 2-3. Phase 2 · Strength drops to 5-8 reps with 3-minute rests and clearly higher loads. Phase 3 · Stretch and volume returns to 8-12 reps with a stretch bias, long ranges and pauses at the bottom position. Phase 4 · Expression combines rest-pause on the accessories and back-off sets on the main lifts, before a week 12 test that measures the twelve weeks of work. The hip session pairs the hip thrust, the Romanian deadlift and the lat pulldown; the knee session combines the squat, the leg press and the bench press; the upper body session adds the assisted pull-up, the shoulder press and the cable row.

How long does the Women's Gym programme last?

The programme unfolds across twelve weeks, four phases of three weeks, at three weekly sessions.

What equipment does the Women's Gym programme need?

A fully equipped gym, with barbell access for the hip thrust, the Romanian deadlift and the squat.

Is the upper body really trained in this programme?

Yes, every week includes one session dedicated to the upper body, with the same numbered loads to log as on the lower body lifts.

What the program includes

• 12 weeks · 3 sessions / week · Beginner to intermediate
• Equipment : gym
• 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

• Phase 1 · Foundations (weeks 1 to 3) : Three weeks to install the three heavy patterns of the block: hip thrust, Romanian deadlift and squat. Moderate loads, full range, and a log of numbered references on the way out.
• Phase 2 · Strength (weeks 4 to 6) : The main lifts drop into the 5 to 8 rep zone with 3 minute rests. Same frame as phase 1, clearly higher loads: this is the phase that builds real strength.
• Phase 3 · Stretch and volume (weeks 7 to 9) : Back to the 8 to 12 rep zone with a stretch bias: long ranges, pauses in the bottom position, deficit work. This is the best stimulus to fatigue ratio for building muscle.
• Phase 4 · Expression (weeks 10 to 12) : Intensification techniques on the accessories, heavy sets followed by back-off sets on the main lifts, and a week 12 test to measure what twelve weeks of work are worth.

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.