Women's Strength Foundations
A comprehensive strength program designed specifically for women. Build confidence with the barbell, develop functional strength, and sculpt a strong, capable body. Glutes, back, and core emphasized.
Women-focused programming
Glute and posterior chain emphasis
Barbell confidence building
Supportive community
Program Details
Who Is This For?
Week 1
Full Body A - Glute Focus
Build the booty and strengthen your base
50 min6 exercises
Hip Thrusts
4 sets × 10 reps · Rest 90 sec
Goblet Squats
3 sets × 12 reps · Rest 90 sec
Romanian Deadlift
3 sets × 10 reps · Rest 90 sec
Dumbbell Rows
3 sets × 10 reps · Rest 60 sec
Glute Bridges
3 sets × 15 reps · Rest 45 sec
Plank
2 sets × 30 sec · Rest 30 sec
Full Body B - Upper Focus
Build upper body confidence
50 min6 exercises
Lat Pulldown
3 sets × 10 reps · Rest 90 sec
Dumbbell Bench Press
3 sets × 10 reps · Rest 90 sec
Cable Rows
3 sets × 12 reps · Rest 60 sec
Dumbbell Shoulder Press
3 sets × 10 reps · Rest 60 sec
Face Pulls
3 sets × 15 reps · Rest 45 sec
Sumo Squats
3 sets × 12 reps · Rest 60 sec
Full Body C - Posterior Chain
Hamstrings, glutes, and back
50 min6 exercises
Sumo Deadlift
4 sets × 8 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Single Leg Romanian Deadlift
3 sets × 8 each · Rest 60 sec
Seated Cable Rows
3 sets × 12 reps · Rest 60 sec
Lateral Raises
2 sets × 15 reps · Rest 45 sec
Dead Bug
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 2
Full Body A - Glute Focus
Build the booty and strengthen your base (Progressive Week 2)
50 min6 exercises
Hip Thrusts
4 sets × 11 reps · Rest 90 sec
Goblet Squats
3 sets × 13 reps · Rest 90 sec
Romanian Deadlift
3 sets × 11 reps · Rest 90 sec
Dumbbell Rows
3 sets × 11 reps · Rest 60 sec
Glute Bridges
3 sets × 16 reps · Rest 45 sec
Plank
2 sets × 30 sec · Rest 30 sec
Full Body B - Upper Focus
Build upper body confidence (Progressive Week 2)
50 min6 exercises
Lat Pulldown
3 sets × 11 reps · Rest 90 sec
Dumbbell Bench Press
3 sets × 11 reps · Rest 90 sec
Cable Rows
3 sets × 13 reps · Rest 60 sec
Dumbbell Shoulder Press
3 sets × 11 reps · Rest 60 sec
Face Pulls
3 sets × 16 reps · Rest 45 sec
Sumo Squats
3 sets × 13 reps · Rest 60 sec
Full Body C - Posterior Chain
Hamstrings, glutes, and back (Progressive Week 2)
50 min6 exercises
Sumo Deadlift
4 sets × 9 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Single Leg Romanian Deadlift
3 sets × 8 each · Rest 60 sec
Seated Cable Rows
3 sets × 13 reps · Rest 60 sec
Lateral Raises
2 sets × 16 reps · Rest 45 sec
Dead Bug
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 3
Full Body A - Glute Focus
Build the booty and strengthen your base (Progressive Week 3)
50 min6 exercises
Hip Thrusts
4 sets × 12 reps · Rest 90 sec
Goblet Squats
3 sets × 14 reps · Rest 90 sec
Romanian Deadlift
3 sets × 12 reps · Rest 90 sec
Dumbbell Rows
3 sets × 12 reps · Rest 60 sec
Glute Bridges
3 sets × 17 reps · Rest 45 sec
Plank
2 sets × 30 sec · Rest 30 sec
Full Body B - Upper Focus
Build upper body confidence (Progressive Week 3)
50 min6 exercises
Lat Pulldown
3 sets × 12 reps · Rest 90 sec
Dumbbell Bench Press
3 sets × 12 reps · Rest 90 sec
Cable Rows
3 sets × 14 reps · Rest 60 sec
Dumbbell Shoulder Press
3 sets × 12 reps · Rest 60 sec
Face Pulls
3 sets × 17 reps · Rest 45 sec
Sumo Squats
3 sets × 14 reps · Rest 60 sec
Full Body C - Posterior Chain
Hamstrings, glutes, and back (Progressive Week 3)
50 min6 exercises
Sumo Deadlift
4 sets × 10 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Single Leg Romanian Deadlift
3 sets × 8 each · Rest 60 sec
Seated Cable Rows
3 sets × 14 reps · Rest 60 sec
Lateral Raises
2 sets × 17 reps · Rest 45 sec
Dead Bug
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 4
Full Body A - Glute Focus
Build the booty and strengthen your base (Progressive Week 4)
50 min6 exercises
Hip Thrusts
4 sets × 12 reps · Rest 90 sec
Goblet Squats
3 sets × 14 reps · Rest 90 sec
Romanian Deadlift
3 sets × 12 reps · Rest 90 sec
Dumbbell Rows
3 sets × 12 reps · Rest 60 sec
Glute Bridges
3 sets × 17 reps · Rest 45 sec
Plank
2 sets × 30 sec · Rest 30 sec
Full Body B - Upper Focus
Build upper body confidence (Progressive Week 4)
50 min6 exercises
Lat Pulldown
3 sets × 12 reps · Rest 90 sec
Dumbbell Bench Press
3 sets × 12 reps · Rest 90 sec
Cable Rows
3 sets × 14 reps · Rest 60 sec
Dumbbell Shoulder Press
3 sets × 12 reps · Rest 60 sec
Face Pulls
3 sets × 17 reps · Rest 45 sec
Sumo Squats
3 sets × 14 reps · Rest 60 sec
Full Body C - Posterior Chain
Hamstrings, glutes, and back (Progressive Week 4)
50 min6 exercises
Sumo Deadlift
4 sets × 10 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Single Leg Romanian Deadlift
3 sets × 8 each · Rest 60 sec
Seated Cable Rows
3 sets × 14 reps · Rest 60 sec
Lateral Raises
2 sets × 17 reps · Rest 45 sec
Dead Bug
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 5
Full Body A - Glute Focus
Build the booty and strengthen your base (Deload Week - Focus on form)
50 min6 exercises
Hip Thrusts
4 sets × 6 reps · Rest 90 sec
Goblet Squats
3 sets × 7 reps · Rest 90 sec
Romanian Deadlift
3 sets × 6 reps · Rest 90 sec
Dumbbell Rows
3 sets × 6 reps · Rest 60 sec
Glute Bridges
3 sets × 9 reps · Rest 45 sec
Plank
2 sets × 30 sec · Rest 30 sec
Full Body B - Upper Focus
Build upper body confidence (Deload Week - Focus on form)
50 min6 exercises
Lat Pulldown
3 sets × 6 reps · Rest 90 sec
Dumbbell Bench Press
3 sets × 6 reps · Rest 90 sec
Cable Rows
3 sets × 7 reps · Rest 60 sec
Dumbbell Shoulder Press
3 sets × 6 reps · Rest 60 sec
Face Pulls
3 sets × 9 reps · Rest 45 sec
Sumo Squats
3 sets × 7 reps · Rest 60 sec
Full Body C - Posterior Chain
Hamstrings, glutes, and back (Deload Week - Focus on form)
50 min6 exercises
Sumo Deadlift
4 sets × 5 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Single Leg Romanian Deadlift
3 sets × 8 each · Rest 60 sec
Seated Cable Rows
3 sets × 7 reps · Rest 60 sec
Lateral Raises
2 sets × 9 reps · Rest 45 sec
Dead Bug
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 6
Full Body A - Glute Focus
Build the booty and strengthen your base (Intensification Phase - Week 1/3)
50 min6 exercises
Hip Thrusts
4 sets × 9 reps · Rest 90 sec
Goblet Squats
3 sets × 11 reps · Rest 90 sec
Romanian Deadlift
3 sets × 9 reps · Rest 90 sec
Dumbbell Rows
3 sets × 9 reps · Rest 60 sec
Glute Bridges
3 sets × 14 reps · Rest 45 sec
Plank
2 sets × 30 sec · Rest 30 sec
Full Body B - Upper Focus
Build upper body confidence (Intensification Phase - Week 1/3)
50 min6 exercises
Lat Pulldown
3 sets × 9 reps · Rest 90 sec
Dumbbell Bench Press
3 sets × 9 reps · Rest 90 sec
Cable Rows
3 sets × 11 reps · Rest 60 sec
Dumbbell Shoulder Press
3 sets × 9 reps · Rest 60 sec
Face Pulls
3 sets × 14 reps · Rest 45 sec
Sumo Squats
3 sets × 11 reps · Rest 60 sec
Full Body C - Posterior Chain
Hamstrings, glutes, and back (Intensification Phase - Week 1/3)
50 min6 exercises
Sumo Deadlift
4 sets × 7 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Single Leg Romanian Deadlift
3 sets × 8 each · Rest 60 sec
Seated Cable Rows
3 sets × 11 reps · Rest 60 sec
Lateral Raises
2 sets × 14 reps · Rest 45 sec
Dead Bug
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 7
Full Body A - Glute Focus
Build the booty and strengthen your base (Intensification Phase - Week 2/3)
50 min6 exercises
Hip Thrusts
4 sets × 8 reps · Rest 90 sec
Goblet Squats
3 sets × 10 reps · Rest 90 sec
Romanian Deadlift
3 sets × 8 reps · Rest 90 sec
Dumbbell Rows
3 sets × 8 reps · Rest 60 sec
Glute Bridges
3 sets × 13 reps · Rest 45 sec
Plank
2 sets × 30 sec · Rest 30 sec
Full Body B - Upper Focus
Build upper body confidence (Intensification Phase - Week 2/3)
50 min6 exercises
Lat Pulldown
3 sets × 8 reps · Rest 90 sec
Dumbbell Bench Press
3 sets × 8 reps · Rest 90 sec
Cable Rows
3 sets × 10 reps · Rest 60 sec
Dumbbell Shoulder Press
3 sets × 8 reps · Rest 60 sec
Face Pulls
3 sets × 13 reps · Rest 45 sec
Sumo Squats
3 sets × 10 reps · Rest 60 sec
Full Body C - Posterior Chain
Hamstrings, glutes, and back (Intensification Phase - Week 2/3)
50 min6 exercises
Sumo Deadlift
4 sets × 6 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Single Leg Romanian Deadlift
3 sets × 8 each · Rest 60 sec
Seated Cable Rows
3 sets × 10 reps · Rest 60 sec
Lateral Raises
2 sets × 13 reps · Rest 45 sec
Dead Bug
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 8
Full Body A - Glute Focus
Build the booty and strengthen your base (Intensification Phase - Week 3/3)
50 min6 exercises
Hip Thrusts
4 sets × 7 reps · Rest 90 sec
Goblet Squats
3 sets × 9 reps · Rest 90 sec
Romanian Deadlift
3 sets × 7 reps · Rest 90 sec
Dumbbell Rows
3 sets × 7 reps · Rest 60 sec
Glute Bridges
3 sets × 12 reps · Rest 45 sec
Plank
2 sets × 30 sec · Rest 30 sec
Full Body B - Upper Focus
Build upper body confidence (Intensification Phase - Week 3/3)
50 min6 exercises
Lat Pulldown
3 sets × 7 reps · Rest 90 sec
Dumbbell Bench Press
3 sets × 7 reps · Rest 90 sec
Cable Rows
3 sets × 9 reps · Rest 60 sec
Dumbbell Shoulder Press
3 sets × 7 reps · Rest 60 sec
Face Pulls
3 sets × 12 reps · Rest 45 sec
Sumo Squats
3 sets × 9 reps · Rest 60 sec
Full Body C - Posterior Chain
Hamstrings, glutes, and back (Intensification Phase - Week 3/3)
50 min6 exercises
Sumo Deadlift
4 sets × 5 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Single Leg Romanian Deadlift
3 sets × 8 each · Rest 60 sec
Seated Cable Rows
3 sets × 9 reps · Rest 60 sec
Lateral Raises
2 sets × 12 reps · Rest 45 sec
Dead Bug
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day
Rest Day
Rest Day