by swarstler
This is a strength-first, stability-focused training plan designed to build real-world strength, improve joint control, and support long-term resilience while still improving aesthetics as a natural side effect.
The main goals are to increase lower-body, posterior-chain, and upper-body strength for daily life, RN work, carrying kids, and overall athletic function, while specifically protecting your body by accounting for your rectocele and pressure management, ACL and cartilage history, hEDS-related joint laxity, and left-sided glute/hip stability needs.
The program emphasizes controlled, high-quality lifts at an RPE of 7–8 with 1–3 reps left in the tank, prioritizing stability before load, slow controlled tempo, and exhaling on effort to reduce intra-abdominal pressure.
Structured as a 3-day split with a squat-focused lower day, an upper-body functional strength day, and a hip hinge/posterior-chain day, the overall goal is to help you become stronger, safer, and more resilient in a way that directly translates to real life while also helping you look leaner, more athletic, and more “snatched” through increased muscle and improved posture.
Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.
Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %
Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.
Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %
Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.
Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %
Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.
Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.
Double Progression: Work within 6-8 reps, adding one rep per successful session. At the top of the range, weight increases by 2.27 kg; failing at the bottom decreases it by 2.27 kg.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 2.27 kg; failing at the bottom decreases it by 2.27 kg.
Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.27 kg; failing at the bottom decreases it by 2.27 kg.
Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 2.27 kg; failing at the bottom decreases it by 2.27 kg.
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 1.13 kg; failing at the bottom decreases it by 1.13 kg.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 4.54 kg; failing at the bottom decreases it by 2.27 kg.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 2.27 kg; failing at the bottom decreases it by 2.27 kg.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 2.27 kg; failing at the bottom decreases it by 2.27 kg.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 2.27 kg; failing at the bottom decreases it by 2.27 kg.