Home 12 Week Female Hypertrophy Programme

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IMPORTANT: Please note this programme has been designed to work best on Microsoft excel. If you open it on any other format such as google sheets or numbers it could corrupt the data and make it extremely hard to use. this programme comes with a video walkthrough of how to use this programme successfully - please watch before you start the programme! if you require a printable version contact us directly and we will send you a pdf version which will be easier to print than this style of document.

This is a strength & hypertrophy training programme that is progressively overloaded over the course of 12 weeks. It contains a multitude of training styles and splits that helps improve full body strength, but with more of a focus on lower body strength and definition.

This programme is ideal for females looking to increase strength and improve overall definition without requiring a gym-based setting. Each session contains high reps and sets which results in a high-volume training programme, along with training every muscle group frequently throughout the week (with more focus on the lower body than upper body). This helps create a stimulus for growth which would usually be stimulated by heavier resistance training in the gym. You can also use this programme to assist your current training routine or even as a quick burst of motivation to get you training at a higher intensity more frequently.

The structure of this programme will increase in sessions over the course of the 12 weeks – starting with 4 sessions per week from week 1-4, 5 sessions per week from week 5-8, and finally 6 sessions per week from week 9-12.

What's included in this programme:

- Goal setting form
- How to read the programme
- Measurements form
- Progress pictures guide
- Full body mobility routine
- Equipment List
- 12-week training programme including training log

This programme is unique from other hypertrophy programmes as it provides you with a way to track and monitor your progress over the 12 weeks. It also allows you to set yourself short term and long term goals so you have something to work towards. We have also provided a full body mobility routine which means you will be better prepared to perform your workout and minimise your risk of injury. Finally, we have included tried and tested training methods that we use to achieve amazing results with many of our in-person and online clients.

Overall, this programme will give you the tools and experience to follow a structured routine which allows you to monitor your progress over a set period of time. The experience you gain from this programme will not only empower you to perform and look better, but it will also set the standard you should aspire for when following other training programmes.

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"I started RikFit with the intention of doing a month or so to learn a few things to take away for training myself in the gym... After a month at RikFit I didn't want to leave! RikFit gives you so much attention. They explain everything to you to help you understand what you're doing, why you're doing it and how it works. Their passion for training really rubs off on you. I hope to return for even more great results in the near future."

Tim Moffatt

"As cliche as it sounds joining RikFit really changed my life. Teaching me how to get out of bad habits and replacing them with much better sustainable ways. Also teaching me so many new things about training made me realise where I went wrong in the past. RikFit didn't only change transform my body but inspired me to change my career so I can help others like me and live the life I want to live! I would do nothing but advocate you to join RikFit if you want to change your life".

Ben Mannion

"Starting with Ricky, has got to be one of the best decisions I made in my continued journey, I wouldn’t be where I am today if it wasn’t for Rik, his knowledge helped me and still helps me years on. He’s wasn’t just my coach, but also became a friend, never a dull moment and I would recommend joining the Rik if you want to get in great shape or even if you're just starting out."

Jack Thomas

"When I first started with Rik, I never thought that I’d become so passionate about fitness, it really has changed my life. Not only have I lost weight I have become more educated on nutrition and how to stay fit and healthy! It has given me more confidence in myself and I couldn’t ask for anything more from Rik, everything he does and has done is amazing and will forever have a positive impact on my life."

Megan Baines

"I loved training at RikFit - The training program had plenty of variety and I was seeing changes in my physique almost every week. I learned so much at RikFit, especially about nutrition and how to train in a way that suits me. I continue to use everything I learned, and I am very happy with my results! They have a very professional set up and I would definitely recommend RikFit to anyone!

Kieran McKnight

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