Women's Fitness Program
A 12-week, four-day strength plan with a lower-body emphasis and a simple nutrition guide
You get: 3-page PDF
Features:
- 3-page PDF
- Lower-emphasis upper/lower split, four days a week, for 12 weeks
- Three phases with rep ranges
- Training around your cycle
- Calorie and protein targets for three goals
- High-protein recipes with macros
A well-structured strength plan with a lower-body emphasis, because that is what most people asking for it want to train. Progressive overload works the same for everyone, so there are no gimmicks: four days a week, three phases, and a clear rule for adding weight. Three pages: the approach and phases; the split with sets, reps and rest plus how to train around your cycle; and calorie and protein targets for fat loss, recomposition or strength, with high-protein recipes and form checkpoints. It uses a barbell gym.
What's Inside
- Page 1: The approach
Myths worth retiring • Three phases • How to progress
- Page 2: The split
Lower • Upper • Training around your cycle
- Page 3: Nutrition and form
Targets for three goals • Recipes • Form checkpoints
“Lower: Barbell Squat 4×8 (rest 3 min) · Romanian Deadlift 3×10 · Walking Lunge 3×10 each · Calf Raises 4×15”
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