Foundational Fitness Programs — Instant Download
This is our most advanced women's program. Designed for experienced lifters who want to refine their physique with targeted muscle group emphasis, higher training volume, and advanced techniques.
The program alternates between higher-volume accumulation weeks and lower-rep strength weeks to drive both muscle growth and strength gains. Glute, shoulder, and back development are emphasized throughout.
$15
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Format
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Training Split
PPL (5-Day)
Experience
Advanced
Duration
12 Weeks
Weeks 1-4 (Accumulation)
+ 2 more phases included in the full program
The program progressively increases intensity across all 12 weeks.
Here's a look at a real training day from the program.
Warmup
Banded Glute Bridges
20 reps
Fire Hydrants
12 each side
Working Sets
Barbell Hip Thrust
Heavy
4 × 8-10
Barbell Back Squat
4 × 8
Romanian Deadlift
3 × 10
Cable Kickback
Giant set
3 × 12 each
Banded Abduction
Giant set
3 × 15
Walking Lunges
Giant set
3 × 12 each
Full program includes detailed workouts for all 12 weeks with progressive intensity.
At least 1 year of consistent weight training. You should be comfortable with all major compound lifts and understand progressive overload.
It can be, but it's also for women who simply want to take their training to the next level. No competition prep is required or assumed.
Three or more exercises performed back-to-back with no rest between them. Rest comes after the full circuit. It's an advanced technique for maximizing volume and metabolic stress.
12 weeks of structured training for $15. Instant download.
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