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 narrows the waist. For women who have built the base and want a program that finally trains like they do.

16 weeks
Duration
4x/week + catalyst days
Frequency
Gym required
Equipment
Advanced women's
Level
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.

The approach

How the program works

Hera is the advanced tier: a 16-week, four-day physique program built to sculpt the shape most women actually train for — full, round glutes, capped shoulders, and a strong back that narrows the waist. Where Amazonia builds your strength base, Hera is written for the lifter who has already put in the work and wants a program that finally trains like she does.

This is an advanced program. It assumes you can gauge your own effort, own your technique on the main lifts, and recover from real volume. If you are newer to structured training, run Amazonia first — Hera will still be here.

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. Glutes lead twice a week, shoulders and back frame the top, and direct core work on every training day keeps the midsection tight. 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 are optional catalyst-session slots — drop in a Train Areté add-on program (sold separately) or take them as rest — and Day 7 is full rest. Repeat each phase for a full four weeks, the fourth as a deload, before advancing.
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

Every program ships as a print-ready PDF with full exercise tables and a week-by-week calendar.

Sample page — phase overview Sample page — workout calendar Sample page — workout table

Actual pages from the book — tap any to enlarge.

Is this your path?

Who it's for

Nearly every Train Areté program reserves an optional catalyst-session slot in its weekly calendar — specialization add-ons from the add-on library are built to drop straight into it. If your program has no catalyst day, the specialization add-ons carry a Micro-Catalyst page that doses the same work in minutes.

Hera

$49 one-time
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