Female
BUILD
At a glance
- Weeks
- 16
- Days a week
- 3–5
- Minutes a session
- 60
- Level
- Intermediate–Advanced
- Where
- Gym or home
Resistance training focused on hypertrophy. Varied rep ranges blend compound and isolation work to grow muscle in all the right places.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Women focused on hypertrophy/muscle building.
What makes it different?
Varied rep ranges with a blend of compound and isolation work aimed at balanced muscle growth "in all the right places."
Primary Goal:
Muscle building (hypertrophy), balanced/whole-body.
Description
A structured muscle-building program for intermediate to advanced lifters, BUILD focuses on balanced development across the lower and upper body, helping you add lean muscle where it counts: glutes, legs, shoulders, arms, and core.
Across 4-week training phases (up to 16 weeks total), you'll progressively challenge your body with a mix of rep ranges and strength-focused sessions. BUILD is best paired with a maintenance or surplus nutrition phase to support recovery and growth. Whether you're chasing curves, definition, or overall strength, this is your go-to for building the shape you want.
Difficulty
Best for intermediate to advanced lifters
- Work at your own pace/progress
- Modify exercise for home or injury friendly options
- Exercise videos for instructions
Schedule
3 training splits available
- 5 days: 3 lower / 2 upper
- 4 days: 2 lower / 2 upper
- 3 days: 2 lower / 1 upper
Training split
16 weeks, in 4 four-week phases
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Lower body
- Rest
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Rest
- Rest
- Lower body
- Upper body
- Rest
- Rest
- Rest
- Lower body
- Rest
An example week. Move the sessions to the days that suit you.
