Intermediate • Gym Edition • 8 Weeks
More volume, more structure, and measurable progression.
Build is for women who already lift consistently, understand the basic movement patterns, and are ready for a serious physique-focused program.
The week includes three differentiated lower-body sessions, two shoulder and back sessions, core training, and a Zone 2 and mobility day. You will train primarily within one to two reps of failure while using the logbook to add clean reps and increase load over time.
The goal is to grow your glutes, create capped shoulders, strengthen your back and core, and improve full-body strength without relying on random high-volume workouts.
This is for you if:
- You already know the basic gym movements
- You have been training consistently
- You are comfortable selecting working weights
- You want more glute and shoulder development
- You are ready to track your lifts and progress them intentionally
What you can expect:
Stronger anchor lifts, more productive training volume, improved muscular development, and a better understanding of how to balance hard training with recovery.
Weekly structure: Five lifting sessions and one active-recovery session.
Session length: Approximately 40–72 minutes.