Rembrandt, Juno (c. 1662-65), Hammer Museum
16 WEEKS · 4-DAY SPLIT · 4 PHASES · GYM REQUIRED

Hera

Named for the queen of Olympus — Zeus's equal, and the goddess of sovereignty.

The advanced tier above Amazonia — a 16-week, four-day split that sculpts full glutes, capped shoulders, and a back that creates the appearance of a narrower waist. For women who have built the base and want a program that finally trains like they do.

Included downloads: The program PDF, an editable Excel training log, and a digital PDF training log.

Get the program — $49 Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.
16 weeks
Duration
4x/week · add-ons limited
Frequency
Gym required
Equipment
Advanced women's
Level
The approach

How the program works

Where Amazonia builds the strength base, Hera is written for the lifter who has already put in that work — an advanced 16-week, four-day physique program.

Glutes lead twice a week, shoulders and back frame the top, and direct core work on every training day builds a strong, defined trunk. The intensity techniques that make it advanced — controlled tempo, pause reps, myo-reps, lengthened partials, drop sets, and supersets — are introduced one phase at a time.

Four training days a week (Days 1-4): two glute-focused lower days and two upper days. Days 5-6 default to rest. Outside deload weeks, one full add-on session per week is the ceiling; the second printed slot remains rest, or specialization work is limited to a Micro-Catalyst dose or replacement sets. In Weeks 4, 8, 12 and 16, both slots are automatic rest and all add-on work stops. Day 7 is full rest.
The structure

What's inside

Four four-week phases move you from technique and base volume, into strength, into your biggest growth block, and finally into metabolite and detail work — each phase ending in a deload.

PHASE I
Foundation
Groove technique, wake up the glutes and delts, and build a base of hard sets with controlled tempo.
Weeks 1-4
PHASE II
Strength
Get measurably stronger on the key lifts, with pause reps on the primaries.
Weeks 5-8
PHASE III
Hypertrophy
Your biggest growth block — the highest training volume, with myo-reps and lengthened partials.
Weeks 9-12
PHASE IV
Metabolite & Peak
Metabolic stress, detail, and weak-point work — drop sets and supersets — then consolidate and peak.
Weeks 13-16

Ships as a print-ready PDF with full exercise tables, a week-by-week calendar, and this program's own pre-filled digital training log. (Mnemosyne is the blank, universal edition — not required.)

Hera program page explaining periodization, autoregulation, exercise changes, and progression. Hera intensity-techniques reference table for tempo, pauses, partials, myo-reps, drops, and supersets. Hera optional catalyst-session and add-on guidance.

Actual pages from the book — tap any to enlarge.

Is this your path?

Who it's for

Outside deload weeks, one full add-on session per week is the ceiling. The second printed slot stays rest; any further specialization work is limited to a Micro-Catalyst dose or replacement sets. In Weeks 4, 8, 12 and 16, both slots are automatic rest and no add-on work is allowed. Browse the add-on library.
The myth behind the name

The queen who ruled as an equal

Hera was queen of Olympus and goddess of sovereignty — wife of Zeus, but never his subordinate. She sat beside him as an equal and ruled in her own right, and the peacock, with the hundred watching eyes across its feathers, was her sacred bird.

The program is named for that standard. Where Amazonia builds the base, Hera is the advanced tier — for the woman who has already done the work and trains to command her own physique, not to apologize for it.

Hera

$49 one-time

Included downloads: The program PDF, an editable Excel training log, and a digital PDF training log.

Get program Browse all programs

Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.