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The Heavy Cheek Club

A twelve-week strength and muscle block for experienced lifters. Expect heavier squats and deadlifts, plus hip thrusts that actually move. The full calendar is paid.

Who it is for
Advanced gym trainees with a reliable brace and experience lowering a bar.
Length
12 weeks, 4 days
Equipment
Full gym, Barbell, Bench, Machines
Author
All Cheeked Up Coaching

Planning price $69. Purchasing premium programs is not open yet. The sample session below is free to read. The Cheek Club is where full access will live.

Session 1: Sample session: Strength lower

One piece of the twelve-week club. The rest stays locked until purchase is available.

Glute focus

Main lower-body work from The Glute Library.

  1. Back squat front view: start, midpoint, and finish with barbell

    Back Squat

    5 sets · 4 · rest 3 min

    Heavy, clean, and racked with pins set.

  2. Conventional deadlift side view: start, lift, and finish with barbell

    Conventional Deadlift

    3 sets · 3 · rest 3 min

    Or sumo, if that is the pull you train.

  3. Barbell hip thrust side view: start, lift, and return with shoulders on bench

    Hip Thrust

    3 sets · 6 · rest 2 min 30 sec

    Bar speed stays even.

  4. Seated hip abduction machine: start, move out, and return

    Seated Hip Abduction

    3 sets · 12 · rest 45 sec

    Pump, do not heave.

Full body add-on

Push, pull, core, and carries from Beyond the Cheeks and Kettlebell Corner.

  1. Single-arm dumbbell row on a bench: start hanging, row to the hip, and lower with control

    Dumbbell Row

    4 sets · 6–8 each side · rest 1 min 30 sec

    Heavy club still needs a back.

  2. Cable face pull with rope: start with arms extended, pull to face with elbows high, and return with control

    Face Pull

    3 sets · 15 · rest 45 sec

    Rear delts after lots of pressing elsewhere.

Stretches

Cooldown from The Flex Files — mild tension only, no bouncing.

  1. Couch stretch: back foot on couch, lunge setup, press hips forward and hold each side

    Couch Stretch

    2 sets · 45 sec each side · rest 20 sec

    Hip flexors after heavy squats.

  2. Open book stretch on your side: arms stacked, rotate top arm open, hold and return then switch sides

    Open Book Stretch

    2 sets · 8 reps each side · rest 20 sec

    Upper back between heavy days.

Progression

  • Strength days live in lower rep ranges. Muscle days keep a couple of reps in reserve until the last week of each block.
  • This price is a planning price. Checkout for programs is not open yet.

Recovery

  • Four lower sessions only work if two of them are not both maximal.
  • If a joint gets irritable, the plan swaps a lift for a regression instead of cheering you through pain.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.