Fitness · All levels
Build balanced, feminine proportions with four focused workouts a week
A 60-day strength programme for the gym or for home, with a clear progression system, nutrition guidance and video lessons you can follow at your own pace.
- 60 days of structured training
- 4 workouts a week, about 60 minutes
- Gym or home version
- 90 days of access
- 14-day money-back guarantee
Why most training plans stop working
Many women train hard for a few weeks and then stall. The workouts are copied from a random video, the weights never change, and nobody explains why a particular exercise sits in a particular place. After a while the routine feels like guesswork, and motivation fades with it.
This programme replaces guesswork with structure. It gives you four strength sessions a week for 60 days, built around the proportions many women want to work on: glutes, legs, a defined back, shoulders and a slim waist. Every session has a purpose, and every week builds on the last.
You also get the reasoning behind the plan. Short lectures with PDF presentations explain how to eat sensibly, how to raise your working weights step by step, and how to divide training between upper and lower body. You learn to follow the plan and to understand it.
The programme is built for real life. You choose the gym or the home version at the start. Exercises come with alternatives for different equipment, so a missing machine or a smaller set of dumbbells does not derail your week.
What you will be able to do
- Train four times a week with a clear plan
Follow a split that alternates upper and lower body so every session has a focus.
- Work on feminine proportions
Target glutes, legs, back, shoulders and waist with exercises chosen for that goal.
- Raise your working weights safely
Use a progression system so each week asks a little more of you, without guesswork.
- Swap exercises to match your equipment
Choose replacement options when a machine, bench or weight is not available.
- Plan your meals around your training
Apply the rational nutrition principles from the lecture, including advice for women over 33.
- Split your week between upper and lower body
Understand why the training days are arranged the way they are, and how to keep that balance later.
- Check and improve your technique
Record your exercises on video and send them in to get feedback.
- Choose the right setting for you
Pick the gym or home version at the start and stay with it for the full 60 days.
- 60
- days of training
- 90
- days of access
- 4
- workouts a week
- 4
- lectures with PDF slides
The method behind the plan
The programme rests on three ideas: a sensible split, steady progression and food that supports training. The split gives lower and upper body their own days, so you can train each area with full energy and recover properly before returning to it.
Progression is what turns a routine into a result. Instead of repeating the same weights for two months, you follow a system for raising your working loads. The lecture on this topic explains how to choose a starting weight, when to increase it and how to judge whether a set was really challenging.
Nutrition is treated as a practical skill rather than a diet. The lectures cover rational eating and the rhythm of a training day. The programme also includes recommendations for women over 33, whose needs and recovery can differ from those of a twenty-year-old.
How the course works
The first cohort starts on 20 October 2026, and the programme runs for 60 days of training. You get 90 days of access, so a missed week or a busy stretch does not cost you the course. You choose the gym or the home version when you begin.
Each workout takes about 60 minutes and is delivered as video lessons on the learning platform. You can open them in a browser or in the mobile app, and all you need is a smartphone or computer and an internet connection. Lessons, chat and support all live in one place.
You are not on your own with technique. You can send videos of your exercises and receive feedback, and there is a private chat for participants where you can share progress and ask questions. The four lectures come with PDF presentations that you can keep for later.
The programme
Nine weeks of structure: an orientation, four lectures, and the training blocks themselves.
1Module 1 — Getting startedChoose your version, set your baseline and learn how the programme is organised.3 lessons
- How the 60 days are organised
- Choosing the gym or the home version
- Setting your starting weights and equipment
2Module 2 — Eating rationallyThe nutrition lecture and its practical application.2 lessons
- Rational nutrition lecture with PDF presentation
- Nutrition recommendations for women over 33
3Module 3 — Progressing your weightsA system for increasing loads week by week.2 lessons
- Progression of working weights lecture with PDF presentation
- Tracking your sets, reps and loads
4Module 4 — Splitting upper and lower bodyWhy the week is arranged as it is.2 lessons
- Dividing training between upper and lower body, lecture with PDF presentation
- How the weekly split fits into your schedule
5Module 5 — Energy and the bodyThe lecture on how the body produces and uses energy.2 lessons
- Mitochondria and the body's energy, lecture with PDF presentation
- Applying the lecture to your training days
6Module 6 — Lower body workoutsSessions built for glutes and legs.3 lessons
- Glute-focused lower body session
- Leg-shaping lower body session
- Alternative exercises for different equipment
7Module 7 — Upper body workoutsSessions for the back, shoulders and waist.3 lessons
- Back session for a V-shaped silhouette
- Shoulder session for rounded deltoids
- Alternative exercises for different equipment
8Module 8 — Technique feedbackRecord, send and refine your form.2 lessons
- How to film your exercises
- Sending videos and using the feedback
What you get
- 60 days of structured strength training
Four workouts a week, each about 60 minutes.
- Gym or home version
Selected at the start, with alternatives for different equipment.
- A progression system
A method for raising your working weights step by step.
- Four lectures with PDF presentations
Nutrition, progression, upper and lower body split, and body energy.
- Nutrition recommendations for women over 33
Practical guidance to support your training.
- Technique feedback
Send videos of your exercises and receive comments.
- A private participants' chat
Share progress and ask questions with others on the programme.
- 90 days of access
Learn on the platform, in a browser or in the mobile app.
Is this course for you?
This course is for you if…
- You are a woman who wants to shape glutes, legs, back and waist through strength training
- You train in a gym or at home and want a plan you can follow for two months
- You want to understand progression and nutrition, not only repeat exercises
- You value having a place to send technique videos and get feedback
Probably not a fit if…
- You are looking for personal one-to-one coaching
- You want quick results without regular training
- You have medical restrictions on exercise and have not checked with your doctor
- You prefer short, low-intensity sessions of 20 minutes or less
After the course
After 60 days you will have completed a full structured training block. You will know how to raise your working weights, how to divide your week between upper and lower body, and how to adjust exercises when the equipment changes.
You will also have a clearer picture of how to eat around your training and how your technique looks on camera, thanks to the feedback you received. These skills stay useful for any plan you follow afterwards.
Most importantly, you will have built a habit of four sessions a week. That consistency is what lets you keep progressing after the programme ends.
Questions before you buy
How much time do I need each week?
Plan for four workouts a week, each about 60 minutes. You choose which days and what time suit you. The lectures are extra, and you can watch them whenever you like.
Do I need any experience?
No specific experience is required. The programme offers exercise alternatives and a progression system, so you can start with weights that suit you now. Check with your doctor first if you have any restrictions on exercise.
What equipment do I need?
It depends on the version you choose at the start. The gym version uses typical gym equipment, and the home version uses the equipment you have available. Many exercises come with replacement options.
How does access work after payment?
After payment you receive an email with a link to log in to the learning platform. You can then study in a browser or in the mobile app. The first cohort starts on 20 October 2026.
How long does my access last?
You get 90 days of access, which covers the 60-day programme and leaves extra time for pauses. The PDF presentations that come with the lectures can be saved for later.
What format are the lessons in?
Video lessons for each workout and lecture, with PDF presentations alongside the four lectures. You can watch them on a phone, tablet or computer.
Can I get feedback on my technique?
Yes. You can send videos of your exercises and receive feedback, so you can correct your form during the programme.
What is the refund policy?
You can request a full refund within 14 days of purchase.
Start your 60 days
Choose your version, open the first lesson and begin your first workout this week.