Megan’s program

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Chest Press (Machine)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Bicep Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Around The World

Upper body 

Hip Thrust (Machine)

Leg Extension

Glute Kickback (Cable)

Hip Abductor (Machine)

Sit Up

Seated Calf Raise

Quad + Glute + Calves

Romanian Deadlift (Dumbbell)

Leg Press

Hamstring Curl

Kettlebell Swing

Glute + Posterior Chain

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