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Women's program

Women's strength program: full physique

Women's strength program: glute emphasis, lean muscle, real progression. Adaptable to gym, home or bodyweight.

4 sessions/week8 weeksFree
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Who is this program for?

Women aiming to build muscle mass, sculpt glutes and hamstrings, and get stronger.

Key points

  • ·4 sessions per week, glute-and-hamstring emphasis (targeted volume 12–16 sets/week).
  • ·Compound movements + specific accessories (hip thrust, glute kickback, cable abduction).
  • ·Progressive overload via load AND reps: not all women progress the same way.
  • ·Cycle-aware: option to reduce volume during the luteal phase without compromising progression.
  • ·Realistic timeline: 4–6 weeks for the first visible glute change, 8–12 weeks for a measurable transformation.

Core exercises

Hip thrust

4 sets·10–15

Direct glute overload

Bulgarian split squat

3 sets·10–12/leg

Unilateral quads + glutes

Romanian deadlift

4 sets·10–12

Hamstrings + glutes

Cable glute kickback

3 sets·15–20

Unilateral glute isolation

Rows or lat pulldown

3 sets·10–12

Upper back balance

Dumbbell overhead press

3 sets·10–12

Shoulder push

8-week phase breakdown

W1–W2Technique

Master hip thrust and Romanian deadlift technique. Log baseline glute activation.

W3–W6Progressive overload

Add reps first, then load. Track glute pump and RPE.

W7Deload

Volume -30%, loads maintained. Recovery for the next block.

W8Peak

Test progression on primary lifts.

FAQ

Will I get bulky?

No — muscle mass grows slowly for women (0.1 to 0.2 kg/month naturally). You'll build shape and strength, not size.

What about my menstrual cycle?

Feel free to reduce volume during heavy or painful days. The program is flexible and forgiving.

Cardio too?

2–3 short cardio sessions per week help with recovery and general conditioning without compromising muscle gain.

Get your personalized women's program

ForgeSport tunes volume, exercises and progression to your goals and cycle.

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