Train two non-consecutive days with one bridge, one hinge, one unilateral or supported movement, and one accessory. Keep the exercise selection the same for at least six weeks, record every working set, and make sure food and sleep support the workload.
Day A: thrust and hinge
Perform hip thrusts for two sets of six to ten and Romanian deadlifts for two sets of eight to twelve. Add one set of supported reverse lunges per side and one set of hip abduction.
Choose conservative starting loads. The first goal is a consistent range of motion and setup, not proving how hard you can train on day one.
- Hip thrust: 2 × 6–10
- Romanian deadlift: 2 × 8–12
- Supported reverse lunge: 1 × 8–12 per side
- Abduction: 1 × 12–20
Day B: bridge and supported extension
Use a weighted glute bridge for two sets of ten to fifteen, then a 45-degree back extension for two sets of eight to twelve. Add one set of step-ups or split squats and one set of cable kickbacks.
If thigh growth is a concern, replace the mixed single-leg exercise with another accessory exercise with little knee movement and use the dedicated low-thigh route.
- Weighted glute bridge: 2 × 10–15
- Back extension: 2 × 8–12
- Step-up or split squat: 1 × 8–12 per side
- Cable kickback: 1 × 10–15 per side
Progress without adding chaos
When all planned sets reach the top of the repetition range with stable technique, add the smallest useful load. If performance drops for two sessions, review sleep, food, stress, and total training before adding more sets.
Run the plan for six to eight consistent weeks. Measurements and photographs are optional; tracking your training and following the plan consistently matter more.
Common questions
Research and references
These references support the advice above. A general article still cannot account for your health, history, or individual response.
- Currier et al. (2023): resistance-training prescription meta-analysis
A large network meta-analysis comparing combinations of load, sets, and frequency for strength and hypertrophy.
- American College of Sports Medicine (2026): resistance-training position stand
The current ACSM position stand summarizing resistance-training prescription for healthy adults.
- Hagstrom et al. (2020): resistance training in healthy women
A systematic review reporting large improvements in strength and hypertrophy in healthy adult women, with volume and frequency among the relevant program variables.