Home 12 Week Female Hypertrophy Programme

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IMPORTANT: Please note this programme has been designed to work best on Microsoft excel. If you open it on any other format such as google sheets or numbers it could corrupt the data and make it extremely hard to use. this programme comes with a video walkthrough of how to use this programme successfully - please watch before you start the programme! if you require a printable version contact us directly and we will send you a pdf version which will be easier to print than this style of document.

This is a strength & hypertrophy training programme that is progressively overloaded over the course of 12 weeks. It contains a multitude of training styles and splits that helps improve full body strength, but with more of a focus on lower body strength and definition.

This programme is ideal for females looking to increase strength and improve overall definition without requiring a gym-based setting. Each session contains high reps and sets which results in a high-volume training programme, along with training every muscle group frequently throughout the week (with more focus on the lower body than upper body). This helps create a stimulus for growth which would usually be stimulated by heavier resistance training in the gym. You can also use this programme to assist your current training routine or even as a quick burst of motivation to get you training at a higher intensity more frequently.

The structure of this programme will increase in sessions over the course of the 12 weeks – starting with 4 sessions per week from week 1-4, 5 sessions per week from week 5-8, and finally 6 sessions per week from week 9-12.

What's included in this programme:

- Goal setting form
- How to read the programme
- Measurements form
- Progress pictures guide
- Full body mobility routine
- Equipment List
- 12-week training programme including training log

This programme is unique from other hypertrophy programmes as it provides you with a way to track and monitor your progress over the 12 weeks. It also allows you to set yourself short term and long term goals so you have something to work towards. We have also provided a full body mobility routine which means you will be better prepared to perform your workout and minimise your risk of injury. Finally, we have included tried and tested training methods that we use to achieve amazing results with many of our in-person and online clients.

Overall, this programme will give you the tools and experience to follow a structured routine which allows you to monitor your progress over a set period of time. The experience you gain from this programme will not only empower you to perform and look better, but it will also set the standard you should aspire for when following other training programmes.


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Megan Baines

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