Level Up (5Day Female)

Program Description

Hi besties! This is a common workout split among gym girlies. It's a highly glute focused program, if that's what you're looking for. It's often locked behind apps and subscriptions and nonsense, but no gatekeeping here. Its basic layout and structure is thanks to Bret Contreras (BootyByBret), and long term commitment to it built a lot of influencer's bodies. Basic Split: Day 1 - Glutes & Hamstrings Day 2 - Back & Biceps Day 3 - Quads, Core & Calves Day 4 - Delts & Triceps Day 5 - Glutes & Hamstrings Basic Volume: Volume is measured in hard sets per week and represents the total “growth signal” sent to your body. Muscle growth is primarily driven by training close to failure, which creates high mechanical tension in the muscle. That tension signals your body to build new muscle tissue. Volume (sets/wk), is how much of this signal you are sending. Glutes - Very High (~30ish sets/wk) Delts, Quads, Hams (~10ish sets/wk) Everything Else (~5-10ish sets/wk) Intensity: RPE is a scale that counts how close a rep is to failing. Failure where you attempt to do a rep and your muscles are unable to produce the force to do so. RPE 10 = could not do more reps or load RPE 9 = could do 1 more rep RPE 8 = could do 2 more reps RPE 7 = could do 3 more reps RPE 6 = could do 4 more reps etc. In this program, each exercise includes a final AMRAP set (“as many reps as possible”) to gauge your proximity to failure. Earlier sets build volume; the last set ensures accurate RPE. Eg. Set 1 – 8–12 reps @ RPE 7 Set 2 – 8–12 reps @ RPE 7 Set 3 – 8–12 reps @ RPE 9 (AMRAP test) The program is also designed around evidence-based hypertrophy principles, combining block periodization with practical auto-regulation (RPE). It emphasizes high-quality training close to failure, strategic volume management, and progressive adaptation across distinct training phases. Periodization: Training Blocks The program is organised into block-periodized mesocycles, each lasting several weeks. This is mostly for fun and to give structure and guidance for starting. 1. Accumulation Block Focus: Adaptation to volume and learning RPE accuracy. The first two weeks serve as an “intro phase” to help your body adjust. The next two weeks push toward higher-quality sets and precise RPE control. 2. Intensification Block Focus: Increasing load and refining execution. Slightly lower reps and RPEs to manage fatigue while maintaining tension. Represents the “steady-state” of long-term training—balanced and sustainable. You can just copy the week and run it indefinitely if you'd like. 3. Testing Week A short phase to evaluate progress and reset motivation. Option to swap exercises, assess RPE accuracy, and plan the next cycle.

Program Overview

Summary