Train two non-consecutive days with one bridge, one hinge, one unilateral or supported movement, and one accessory. Keep the menu stable 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 three sets of six to ten and Romanian deadlifts for three sets of eight to twelve. Add two sets of supported reverse lunges per side and two sets of hip abduction.
Choose conservative starting loads. The first goal is a repeatable range and setup, not proving how hard you can train on day one.
- Hip thrust: 3 × 6–10
- Romanian deadlift: 3 × 8–12
- Supported reverse lunge: 2 × 8–12 per side
- Abduction: 2 × 12–20
Day B: bridge and supported extension
Use a weighted glute bridge for three sets of ten to fifteen, then a 45-degree back extension for three sets of eight to twelve. Add two sets of step-ups or split squats and two sets of cable kickbacks.
If thigh growth is a concern, replace the mixed single-leg exercise with another low-knee-movement accessory and use the dedicated low-thigh route.
- Weighted glute bridge: 3 × 10–15
- Back extension: 3 × 8–12
- Step-up or split squat: 2 × 8–12 per side
- Cable kickback: 2 × 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; training performance and adherence are essential.
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.