Female 12-Week Body Recomposition Program

Silvia Kovacsova

Women's Training, Strength & Conditioning, Weightlifting
Coach
Silvia Kovacsova

Build Lean Muscle • Burn Stubborn Fat • Feel Strong & Confident

Tired of spinning your wheels at the gym without results? This structured 12-week upper/lower split is designed to help you build lean muscle, torch body fat, and regain your confidence with a clear, progressive plan.

What You’ll Get:

✅ Effective 4-day training split, tailored for real results

✅ Focus on glutes, core, and total-body strength

✅ Scientifically-backed progressive overload techniques

✅ Weekly structure that fits into busy lives

✅ Optional cardio guidance for faster fat loss

✅ Scalable for beginner to intermediate fitness levels

💪 Why It Works:

It’s not just a workout, it’s a plan with purpose. Every 4 weeks, the intensity evolves to keep your body challenged and your results moving forward.

Whether you're getting back into training or pushing for your best body yet, this program will guide you every step of the way.

$59
Get Female 12-Week Body Recomposition Program
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Build Strength and Sculpt Shape
Strengthen your foundation with focused glute and core work, while building full-body strength for function and form
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Fitness that Fits Your Life
You can train effectively with realistic and achievable weekly goals that let you balance fitness into your life
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Science Backed Training
Designed with scientifically supported training principles to ensure you improve steadily, safely, and effectively
Features
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Programming 4 days per week
4 days of progressive, inclusive strength and conditioning workouts designed for every athlete
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HD Video Guidance
Silvia instructs you on every movement to keep your technique and form on point
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Coaching Built on Experience
Whether coaching in the gym or competing on stage, Silvia is laser focused on fitness and puts her 20+ years of training experience to work for you
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Delivered through TrainHeroic
Train with purpose, and focus on lifting. Improve your fitness journey—powered by one simple app.
Equipment
Required
Commercial Gym or Fully Outfitted Home Gym
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Activation

A

2 sets x 10-15 reps each exercise Glute bridges Banded lateral walks Bird dogs

B

Hip Thrust

3 x 15

C

Barbell Romanian Deadlifts

3 x 15

D

Single Leg Squats

3 x 15

E

Seated Hamstring Curls

3 x 15

F

Lying Hamstring Curl

3 x 15

G

Cable Kickbacks

3 x 15

H

Cable Step Up

3 x 15

Monday
Week 1 Day 2

Activation

A

2 sets per exercise x 12 reps: Prone lying scapular retraction palms up and palms down Band Pull Aparts Plunk

B

Standing Calf Raises

3 x 15

C

Dumbbell One Arm Rows

3 x 15

D

Lat Pulldown Neutral Grip

3 x 15

E

Iso Lateral High Row

3 x 15

F

Seated Cable Row

3 x 15

G

Back Extension

3 x 15

H

Dumbbell Biceps Curls

3 x 15

I

Hammer Curls

3 x 15

J

Russian Twists

3 x 15

Tuesday
Rest or Low Intensity Cardio
Wednesday
Week 1 Day 4

Activation

A

2 sets x 10-15 reps each exercise Banded squats Banded clamshell Side Planks with Hip Dips

B

Hip Abduction

3 x 15

C

Barbell Back Squat

3 x 15

D

Single Leg Press

3 x 15

E

Dumbbell Goblet Squat

3 x 15

F

Leg Press

3 x 15

G

Walking Dumbbell Lunges

3 x 15

H

Leg Extensions

3 x 15

Thursday
Week 1 Day 5

Activation

A

2 sets per exercise x 12 reps: Prone lying scapular retraction palms up and palms down Band Pull Aparts Plunk

B

Seated Dumbbell Shoulder Press

3 x 15

C

Incline Chest Press Smith Machine

3 x 15

D

Face Pull

3 x 15

E

Chest Flyes

3 x 15

F

Dumbbell Lateral Raises

3 x 15

G

Push-Ups

3 x 15

H

Cable Bar Tricep Pushdowns

3 x 15

I

Rope Triceps Pushdown

3 x 15

J

Hanging Leg Raise

3 x 15

Friday
Active Rest or Optional Cardio/Stretching
Saturday
Active Rest or Optional Cardio/Stretching
Coach
More from Silvia Kovacsova
coach-avatar Silvia Kovacsova

IFBB Professional Athlete / Personal Trainer / Online Fitness & Comp Prep Coach / Transformation Specialist

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Start building lean muscle today!

Get started on your journey to lean muscle, lower body fat, and confidence that turns heads!

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