Women’s Strength · 4 weeks
Women’s Strong Start: 4 Weeks
An inclusive women-focused rotation centered on progressive strength, movement confidence, and recovery.
Preview the full scheduleGoalBuild full-body strength with extra glute and upper-body options
LevelNew or returning
Frequency3 days / week
Sessions12
PROGRAM SETUP
Equipment and emphasis
Dumbbells · Chair or bench · Resistance band · Optional machines
Women FocusedStrengthGlutesBeginner Friendly
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 Strength StartDay 1 · 35–45 min · 5 exercisesPREVIEW
- Week 1 · Day 2Women’s Glute + Core BuilderDay 3 · 40–50 min · 5 exercisesPREVIEW
- Week 1 · Day 3Women’s Upper ConfidenceDay 5 · 35–45 min · 6 exercisesPREVIEW
- Week 2 · Day 1Women’s Strength StartDay 8 · 35–45 min · 5 exercisesPREVIEW
- Week 2 · Day 2Women’s Glute + Core BuilderDay 10 · 40–50 min · 5 exercisesPREVIEW
- Week 2 · Day 3Women’s Upper ConfidenceDay 12 · 35–45 min · 6 exercisesPREVIEW
- Week 3 · Day 1Women’s Strength StartDay 15 · 35–45 min · 5 exercisesPREVIEW
- Week 3 · Day 2Women’s Glute + Core BuilderDay 17 · 40–50 min · 5 exercisesPREVIEW
- Week 3 · Day 3Women’s Upper ConfidenceDay 19 · 35–45 min · 6 exercisesPREVIEW
- Week 4 · Day 1Women’s Strength StartDay 22 · 35–45 min · 5 exercisesPREVIEW
- Week 4 · Day 2Women’s Glute + Core BuilderDay 24 · 40–50 min · 5 exercisesPREVIEW
- Week 4 · Day 3Women’s Upper ConfidenceDay 26 · 35–45 min · 6 exercisesPREVIEW