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Ladies Program
A high-energy program designed to build size, boost strength, and deliver the ultimate pump while improving overall muscular development.
msrp £19.99, nOW £14.99
Instant Access
Proven Results
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Can The Program Be Used More Than Once?
Yes! After the 12 weeks, loop back around and restart again. The program has been designed for repeatability.
How Does This Differ From Other Programs?
This program primarily focuses on lower body development, both strength and size, and is tailored for female lifters.
Do I Need Lots Of Fancy Gym Equipment
No! Even if your gym doesn't have a specific piece of equipment, each exercise has an alternative this is more than suitable.
Does This Program Help With Fat Loss?
Yes! The workout handbook has tips for cardio implementation, rest times, and food intake for fat loss scenarios.
How Long Should Each Session Take?
Each session should take between 1 hour and 1.5 hours, depending on rest time and optional extra sets.
Will This Program Make Me Look ‘Bulky’?
The program is designed to build shape, strength, and confidence. You’ll grow muscle to enhances your physique, not excessive size.
HAVE ANY OTHER QUESTIONS? CONTACT US NOW!
Difficulty
Begineer/Intermediate:
A mix of simple movements and technical lower-body lifts through the program.
Length
A 12-week program built around 4 weekly sessions, following a clear Upper-Lower-Upper-Lower rotation.
Goal
Prioritise leg development and strength while growing upper body shape, and overall confidence.
Who It's For
Women wanting a structured plan to grow lower-body muscle, strengthen the upper body, and develop a physique.
What's Included
Excel Spreadsheet
Tracker
pERSONAL pROGRAM pdf
tHE wORKOUT hANDBOOK
The Ladies Program includes a fully interactive, fully customisable Excel spreadsheet built around a structured 12-week routine designed to prioritise leg development while shaping and strengthening the upper body. The layout provides clear weekly progression across an Upper–Lower–Upper–Lower rotation, allowing you to adjust weights, sets, and reps as your confidence and strength grow. You’ll find dedicated sections to log your lifts, track improvements, and add personal notes each session, helping you stay consistent and motivated throughout the plan. Designed for repeatability and easy progression, this spreadsheet offers a simple, effective framework for building strength, shape, and confidence without the guesswork.
The Workout Handbook is your all-in-one training companion: a fully packed PDF that brings together all of our knowledge in one place. Inside, you’ll find clear tips and tricks for every exercise featured across our programs, general lifting cues to improve form and confidence, and practical guidance on weight loss, including effective cardio strategies. It also covers straightforward nutrition advice, common questions lifters face, and a full FAQ section dedicated to helping you get the most out of any program you follow. Easy to read, convenient to reference, and designed to support you from your first session to your final week, this handbook is the ultimate resource for anyone serious about improving their training.
The PDF version of the Ladies Program is fully interactive, downloadable, and optimised for easy use on your phone, making it perfect for on-the-go training. It includes tappable sections, editable fields, and space to input your own notes, weights, and reps directly from your device. Designed as a streamlined companion to the Excel sheet, the PDF offers quick access to your sessions, clear guidance during workouts, and a convenient, mobile-friendly layout you can use anywhere!
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