Workout Routine

Stronger and Hotter

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.

Workouts

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
120 sec
2
@RPE7
5
120 sec
3
@RPE8
4
120 sec
4
@RPE8
4
120 sec
5
@RPE8
3
120 sec

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 %

squat

5 sets

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

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 %

reverse lunge

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6
120 sec

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 %

romanian deadlift

4 sets

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

suitcase carry

4 sets

Day 2

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

pullup

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5
120 sec

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 %

bench press

5 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

dumbbell row

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

seated shoulder press

4 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec

push-ups

2 sets

Day 3

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5
180 sec

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 %

hip thrust

5 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
90 sec
2
–
–
6
90 sec
3
–
–
6
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

step-up

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bulgarian split squat

4 sets