Women's Fitness Program
12-week female-focused training & nutrition
Features:
- 12-week periodized program
- Female-specific training splits
- Hormone-aware nutrition
- Glute & core focused workouts
- Cardio programming
- Progress photos guide
A comprehensive 12-week program designed specifically for women's fitness goals. Combines strength training, cardio, and nutrition strategies tailored to female physiology. Whether you want to build lean muscle, lose fat, or improve overall fitness, this program provides the structure and guidance you need.
What's Inside
- Program Introduction
Training philosophy • How this program is different • Setting expectations
- Female Physiology & Training
Hormonal cycles and performance • Training around your cycle • Common myths debunked
- Nutrition Framework
Calorie needs for women • Protein priorities • Carb cycling basics • ...
- Phase 1: Foundation (Weeks 1-4)
Movement quality focus • Building base strength • Glute activation work
- Phase 2: Strength (Weeks 5-8)
Progressive loading • Upper body development • Core strength
- Phase 3: Shape (Weeks 9-12)
Muscle definition focus • Glute specialisation • Final push
- Glute Guide
Best exercises • Activation techniques • Growing glutes while staying lean
- Cardio & HIIT Programming
- Progress Photos Guide
- FAQ & Troubleshooting
“Week 1, Lower Body A: Hip Thrusts 4x12, Romanian Deadlifts 3x10, Bulgarian Split Squats 3x10 each, Cable Kickbacks 3x15 each...”
30-day guarantee
Instant download
Lifetime updates