Female Physique

Tailored Coaching Method

Bodybuilding
Coach
Cody McBroom

4-Day Split, To Achieve An Athletic Bikini Body (Glute Emphasis)

This is a science-back training program, already proven effective by real people!

It's designed for the average female lifter who is tired of working out, week after week, yet never actually looking like she works-out...

This program WILL transform an average physique, to an above average one (in 12 weeks).

PROGRAMMING DETAILS:

  • 4-Day Lower/Upper Split
  • Extra Emphasis on Glutes
  • Intermediate Experience Level
  • Hypertrophy (Muscle growth) Focused
  • Evidence Based, Using Science-Backed Methods
$97
Get Female Physique
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Functional Physique Training
Not only is this program going to make you LOOK better, by helping you finally look like you lift (achieving your physique goals), but it's done so in a joint-friendly, injury-prevention, way. Cody's programs are focused on helping you LOOK and FEEL like you actually lift!
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Optimized Volume & Frequency
You need to train HARD and OFTEN to accomplish your goal physique... but there's a fine line between enough and too much, that only experience can teach you how to find. This program will push you to do enough work to build your body, while avoiding overtraining and burnout. Everything written inside this plan is evidence based and science backed (peer reviewed by our on staff PhD).
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Proven-Effective
The science-backed methods inside this program are not only proven by research to be effective... They've been used on THOUSANDS of people before reaching this app. So not only do you have science on your side, by following this program, but you also have the proof of so many other people JUST LIKE YOU to back it up, too.
Features
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Programming 4 days per week
4 days of detailed training sessions for you to follow, along with 3 optional active recovery days (i.e. rest days).
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Exercise Video Guidance
Instructional videos to guide your practice and make exercise execution simple (and optimal, to maximize your results).
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Detailed, expert instruction
Cody coaches you through each and every exercise, with detailed coaching cues provided every single day, to master your technique and avoid injury!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Cody will push you harder, coach you better, and progress you faster, with this app-delivered program.
Equipment
Required
Dumbbells // Barbells
Recommended
Cable Tower // Lat Pulldown // Bands // Machines
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Sample Week
Week 1 of 12-week program
Sunday
Lower Body - Session 1

A1

Tall Kneeling Banded Hip Thrust

3 x 10

A2

Banded Straight Arm Pulldown

3 x 10

B

BB Deadlift

4 x 5

C

DB Reverse Lunges

4 x 10

D1

Leg Extensions

4 x 15

D2

Seated Leg Curl

4 x 15

E

Banded Hip Abductions

5 x 25

Monday
Upper Body - Day 1

A

Band Face Pulls

3 x 15

B1

Scrape The Rack Press

4 x 7

B2

1-Arm DB Rows

4 x 9

C1

Chest Supported T-Bar Row (Neutral Grip)

4 x 10

C2

DB Chest Supported Posterior Fly

4 x 15

D

DB Lateral Raise Drop Set

E

Hollow-Body Flutter Kicks

4 x MAX

Tuesday
ACTIVE RECOVERY DAY

A

Walk

1 x 45:00

Circuit

B

8 Rounds (36 Minutes Total Work) - Rower x1 Minute @ Low-Moderate Intensity (~70% of Max HR) - Rest Walk x 30 Sec - Assault or Echo Bike x1 Minute @ Low-Moderate Intensity (~70% of Max HR) - Rest Walk x 30 Sec - Sled Drags or Light Run x1 Minute @ Low-Moderate Intensity (~70% of Max HR) - Rest Walk x 30 Sec

Wednesday
Lower Body - Session 2

A1

Bench Leg Curl

3 x 10

A2

Double Band Face Pulls

3 x 15

B

High Back Squat

4 x 7

C

BB Stiff Leg RDL

4 x 8

D

Lying Leg Curls

4 x 15

E

DB Anterior Lunge (Glute Dominant)

4 x 10

F

Mini-Band Quadruped Hip Extensions

4 x MAX

Thursday
ACTIVE RECOVERY DAY

A

Walk

1 x 45:00

Circuit

B

8 Rounds (36 Minutes Total Work) - Rower x1 Minute @ Low-Moderate Intensity (~70% of Max HR) - Rest Walk x 30 Sec - Assault or Echo Bike x1 Minute @ Low-Moderate Intensity (~70% of Max HR) - Rest Walk x 30 Sec - Sled Drags or Light Run x1 Minute @ Low-Moderate Intensity (~70% of Max HR) - Rest Walk x 30 Sec

Friday
Upper Body - Session 2

A

Band Pull Aparts

3 x 15

B1

DB Incline Bench Press

4 x 9

B2

Wide Grip Pulldowns

4 x 9

C

BB Hip Thrust

4 x 12

D

Leaning Cable Lateral Raise

4 x 10

E

Rope Face Pull Downs

10, 15, 20, 25

F

American KB Swing

1 x 50

Saturday
ACTIVE RECOVERY DAY

A

Walk

1 x 45:00

Circuit

B

8 Rounds (36 Minutes Total Work) - Rower x1 Minute @ Low-Moderate Intensity (~70% of Max HR) - Rest Walk x 30 Sec - Assault or Echo Bike x1 Minute @ Low-Moderate Intensity (~70% of Max HR) - Rest Walk x 30 Sec - Sled Drags or Light Run x1 Minute @ Low-Moderate Intensity (~70% of Max HR) - Rest Walk x 30 Sec

Coach
More from Tailored Coaching Method
coach-avatar Cody McBroom

Cody McBroom is a Trainer, Sports Performance Specialist, and Sports Nutritionist (CPT, PES, CISSN, MNU, PN2). During the last 12 years, he's worked with everyone from physique and bodybuilding competitors to MLB Athletes to TV show actors and numerous WWE stars, but most of all -- he's worked with every-day people just like you (and him), helping them FINALLY look like they actually lift.

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This is Your Break-Through Program

If you've been stuck at a plateau and frustrated with your lack of results, despite busting your ass in the gym week after week... This program is for you! It gives you my exact training methods to push people, just like you, through that exact same platea

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FAQs
Who is this for?
Average women who work out on a regular basis but struggle to SEE ANY RESULTS, despite their efforts. This program is designed to build the female physique most women train for and want to build (based on my experience, working with hundreds and hundreds of women over the years).
What if I miss a day?
It's only 4 days a week, so you can pick back up the next day if you miss a session. But also, if you miss and cannot make it up... that's life! This program is 12 weeks long and the best results come from what you do over the long haul.
How long will the workouts take?
Anywhere between 45 to 90 minutes. That's a large range, but every lifter takes a different amount of time to work through sets and get rest between those sets. It also depends on the gym environment, as well. Most clients finish these workouts in 60-75 minutes, though (including warm up).
What if I don't know how to perform a lift properly?
Watch the demo video! You will have a video of me behind EVERY SINGLE EXERCISE, which helps you perform them properly -- to get the most out of each exercise and avoid injury.

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