Women’s - 4 Week Training Program

Four weeks. Five training splits.

This is a program built around glutes, quads, and hamstrings, with just enough upper body and core work to keep you balanced. It builds on itself week by week, until you're stronger than the version of you who started.

Week 1: Build the foundation. A 3-day split, run twice: Glutes & Quads, Upper Body & Abs, Hamstrings & Glutes. You learn the movements, own your form, and set your baseline.

Week 2: Shape the frame. The same 3-day split, run twice, with new variations and a deeper emphasis on glutes and hamstrings. The work gets sharper and the results start to show.

Week 3: Go deeper. A 5-day split that pairs a lower body focus with upper body or core work every session, driving further into each muscle. More focus, more volume, more progressive overload.

Week 4: Find the limit. A 6-day split built to push you to the edge and test the mindset and muscle you built over the last three weeks.

Here's the part most programs don't tell you: every week stands on its own as a complete, progressive training program. Finish the four weeks, then pick your favorite week and run it again. Or run all four in sequence, start to finish, as many times as you want.

Four weeks in order. Each week on its own. 

That's five training splits in one.

One program. Run it your way.