Periodising the Programme
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The goal of the next 10 weeks is to build a stronger version of yourself. As well as increasing your muscle mass, strength training also helps improve bone health, stability around your joints, confidence and resilience.
Weeks 1–3: Building the foundations
Over the first two weeks of the programme, technique has been paramount, so we've focused on performing each exercise with good form for 12–15 repetitions. The aim of this initial phase is to develop muscular endurance, practice movement patterns and establish a baseline before progressing to heavier weights.
Because we're working with relatively high repetitions, the weights will generally have been lighter. Next week, we'll increase the number of sets from two to three. This increases our training volume, giving the muscles a greater overall workload and preparing us for the next phase of our periodised programme.
So, what exactly is periodisation?
Periodisation is simply the planned organisation of your training into different phases, each with a particular focus. We can adjust the number of repetitions, sets, the weight lifted and the amount of recovery to progressively challenge the body while managing fatigue.
The principle behind all of this is progressive overload, gradually increasing the demands we place on our muscles so that the body has a reason to adapt. We don't need to change everything at once. Small, planned increases in training demand can make a big difference over time.
Weeks 4–6: Increasing the challenge
At the start of week 4, the workouts will seem a little different. We will be completing fewer repetitions of each exercise. The goal will be 10-12 reps instead of 12-15. On the surface you may think, 'this will be easier'. However, this is where we need to increase resistance by using heavier dumbbells provided you can maintain good technique throughout each set. Fewer repetitions with a heavier weight can provide a different training stimulus and help us continue progressing.
At this point we will also see the first 'split' in our programme. Instead of completing whole body workouts, we'll focus on different muscle groups on different days. There will still be two sessions each week:
Session 1: Chest, biceps and legs
Session 2: Back, shoulders and triceps
This format will enable us to complete more sets on each muscle group, increasing the stress on different body parts and in turn initiating a response. In weeks 4-6, we gradually increase the number of sets until we begin our new phase in Week 7.
Weeks 7–10: Turning up the intensity
From Week 7, we'll take things up another notch by introducing a third session each week and changing the training split once again.
The three sessions will be:
Session 1: Chest and biceps
Session 2: Back and triceps
Session 3: Shoulders and legs
By focusing on fewer muscle groups in each workout, we can devote more time and sets to each one. This allows us to increase the training volume for individual muscles and continue applying progressive overload.
We'll also reduce the target repetitions from 10–12 to 8–10 per set. This will generally mean increasing the weight again, as long as you can still complete each repetition with good form and control.
Over time, consistently challenging your muscles in this way can stimulate adaptations that help you become stronger and build muscle.
During the final two weeks, we'll increase the number of sets for the last time, providing a further progression in training volume as we bring the programme to a close.
The bigger picture
Over these 10 weeks, we've gradually progressed from learning the movements and building a foundation to lifting heavier weights, performing more sets and training with greater overall volume.
Every phase has a purpose. We're not simply doing more for the sake of doing more, we're progressively challenging your body in a planned way, while keeping technique and recovery at the heart of the programme.
By the end of these 10 weeks, the aim is for you to be stronger and more confident. Progress isn't just about the number on your dumbbells. Every time you improve your technique or complete an extra repetition, you're moving in the right direction.