Foundational Fitness Programs — Instant Download
This program is for women who want to go beyond the basics. You'll train 4 days per week with a focused glute-building approach on lower body days and lean muscle toning on upper body days.
Every exercise is selected for its muscle-building effectiveness. Progressive overload ensures you're growing week over week, and active rest days keep your metabolism high.
$15
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Format
PDF Download
Focus
Glutes & Full Body
Experience
Beginner
Duration
8 Weeks
Weeks 1-4
+ 1 more phase included in the full program
The program progressively increases intensity across all 8 weeks.
Here's a look at a real training day from the program.
Warmup
Banded Glute Bridges
15 reps
Banded Lateral Walks
10 each side
Working Sets
Barbell Hip Thrust
Squeeze at top
4 × 10-12
Bulgarian Split Squat
Dumbbells
3 × 10 each
Cable Kickbacks
3 × 12 each
Leg Press (wide stance)
Glute focus
3 × 12
Seated Calf Raises
3 × 15
Full program includes detailed workouts for all 8 weeks with progressive intensity.
Recommended but not required. They help with activation during warmups. Most gyms have them, or you can pick up a set for under $15.
Combined with proper nutrition, absolutely. But the primary focus is building lean muscle and shaping your physique. Muscle burns more calories at rest.
Perfect next step. You'll have the foundation to handle the increased volume and frequency.
8 weeks of structured training for $15. Instant download.
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