Women’s Strength · 4 weeks
Women’s Confidence Build: 4 Weeks
A balanced women-focused plan spanning strength, posture, glutes, trunk control, and recovery.
Preview the full scheduleGoalPractice repeatable strength across the whole body
LevelAll levels
Frequency3 days / week
Sessions12
PROGRAM SETUP
Equipment and emphasis
Dumbbells · Chair or bench · Band or cable station
Women FocusedConfidenceFull BodyRepeatable
PRIVATE CALENDAR
Schedule the full program
Choose a start date, then add the full program. Your workout results and history stay private to your account.
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Every planned session
- Week 1 · Day 1Women’s Total Body: Strong StartDay 1 · 30–50 min · 5 exercisesPREVIEW
- Week 1 · Day 2Women’s Upper: Posture BuilderDay 3 · 35–50 min · 5 exercisesPREVIEW
- Week 1 · Day 3Women’s Lower: Tempo DayDay 5 · 35–50 min · 5 exercisesPREVIEW
- Week 2 · Day 1Women’s Total Body: Strong StartDay 8 · 30–50 min · 5 exercisesPREVIEW
- Week 2 · Day 2Women’s Upper: Posture BuilderDay 10 · 35–50 min · 5 exercisesPREVIEW
- Week 2 · Day 3Women’s Lower: Tempo DayDay 12 · 35–50 min · 5 exercisesPREVIEW
- Week 3 · Day 1Women’s Total Body: Strong StartDay 15 · 30–50 min · 5 exercisesPREVIEW
- Week 3 · Day 2Women’s Upper: Posture BuilderDay 17 · 35–50 min · 5 exercisesPREVIEW
- Week 3 · Day 3Women’s Lower: Tempo DayDay 19 · 35–50 min · 5 exercisesPREVIEW
- Week 4 · Day 1Women’s Total Body: Strong StartDay 22 · 30–50 min · 5 exercisesPREVIEW
- Week 4 · Day 2Women’s Upper: Posture BuilderDay 24 · 35–50 min · 5 exercisesPREVIEW
- Week 4 · Day 3Women’s Lower: Tempo DayDay 26 · 35–50 min · 5 exercisesPREVIEW