Megan’s program v2

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.

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)

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Plank

Bird Dog

Glute Bridge Hold

Upper body 

Glute Bridge (Band)

Hip Thrust (Machine)

Romanian Deadlift (Dumbbell)

Leg Press

Hamstring Curl

Glute Kickback (Cable)

Face Pull

Around The World

Glute + Posterior Chain

Hip Thrust (Dumbbell)

Sumo Squat

Leg Extension

Single Leg Romanian Deadlift

Hip Abductor (Machine)

Lateral Raise (Dumbbell)

Marching Glute Bridge

Quads

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