Training

A year of shape. Not twelve weeks.

Lower-biased full body, built for a more femme shape on a male frame. Start versus now, so there is something to hope on.

If you are a woman (or anyone) training glutes and legs for shape, the sessions are the same idea — lower bias, waist held, upper body not chasing mass.

• Programme

  Week 1 as run. Further weeks when they are run, not invented.

• Eating

  Protein, enough food to grow legs and glutes. Principles, not a plan.

• Numbers

  Start versus now. A year, not a miracle.