Megan’s program

Program Description

Progression Rules & Guidelines General Principles • Form first, load second. Prioritize technique over heavier weight. • Stop 2–3 reps before failure; joint/back pain is not normal. • Progress one variable at a time: increase reps → pause/tempo → load. • Pain ≠ progress. Regress immediately if discomfort occurs. • Deload if joints feel stressed, fatigue persists, or progress stalls. Lower Body • Hip Thrust • Day 1 (Strength): 3 × 6–8 → add reps first, then weight. • Day 3 (Control / Hypertrophy): 3 × 10–15 → increase pause first, then reps, then weight. • Leg Press / Leg Extension • Increase reps first; add weight only when sets hit top of rep range with stable form. • Hamstring Curl • Slow eccentric (~3 sec down). Add reps first, then weight. • Cable Kickback • Soft knee, slight torso lean; prioritize glute contraction over load. Upper Body • Machine Chest Press / Lat Pulldown / DB Shoulder Press • Reps first, then weight; pause at peak contraction for control. • Cable Row • Pause 1 sec at contraction; avoid momentum. Increase load only if form is perfect. • Bicep / Tricep Work • Reps first → load; maintain slow eccentrics and avoid joint stress. Core • Kettlebell Swing • Focus on hip hinge, neutral spine; increase reps first, then weight once form is perfect. Warm-Up • 5–10 min light cardio if desired. • Dynamic mobility: arm circles, leg swings (front-back, side-side). • Activation sets: light sets of heavy lifts (Hip thrust, Leg press, KB swing) before working sets. Cool-Down / Stretching • Stretch muscles worked that day: glutes, hamstrings, quads, calves, hip flexors, chest, back. • Stretch gently, hold 15–30 sec per muscle group. • Avoid over-stretching joints if hypermobile.

Program Overview