MijnTrainer Strength & Conditioning

Women's Training, Strength & Conditioning, Functional Fitness, General Fitness, Bodybuilding
Coach
Ian van der Werf

Introducing the 8-Week Ultimate Transformation Program for Females: A holistic fitness journey designed to empower and transform both body and mind. This comprehensive program is carefully crafted to help women achieve their fitness goals through a combination of targeted strength training and Low-Intensity Steady State (LISS) cardio sessions.

Program Overview:

Weeks 1-2: Foundation Building

  • Begin with three strength training sessions per week focusing on full-body exercises.
  • Incorporate basic movements such as squats, lunges, and push-ups to establish a strong foundation.
  • Two LISS sessions per week with activities like brisk walking or cycling to enhance cardiovascular endurance.

Weeks 3-4: Progressive Strength Training

  • Introduce progressive overload to challenge muscles and promote growth.
  • Continue with three strength sessions, incorporating compound exercises for maximum effectiveness.
  • LISS sessions evolve to include interval training for an added calorie burn and cardiovascular improvement.

Weeks 5-6: Sculpt and Define

  • Emphasize muscle definition with targeted strength workouts.
  • Incorporate circuit training to keep the heart rate elevated during strength sessions.
  • LISS sessions include a variety of low-impact activities like swimming or elliptical training.

Weeks 7-8: Peak Performance

  • Fine-tune strength training techniques and increase intensity.
  • Include high-intensity intervals in strength sessions for a metabolic boost.
  • LISS sessions become more challenging, incorporating hills or incline settings for added resistance.
Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
barbell // dumbells // bench // pully // cardio machine // cables. 
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
WK -1 Session A 

A1

Cardio

1 x 5:00

A2

WORLD'S GREATEST STRETCH

1 x 1:00

B

Hip Thrust

10, 10, 8

C

RDL

3 x 10

D

Leg Press

4 x 15

E

DB Shoulder Press

3 x 12

F

Bench Press

3 x 10

G1

Lat Pulldown

3 x 15

G2

Dual Rope Triceps Extension

3 x 15

H

Ab Wheel

3 x MAX

Monday
WK-1 Session B - LISS

A

Cardio

1 x 30:00

Tuesday
WK-1 Session C Strength

A1

Cardio

1 x 3:00

A2

WORLD'S GREATEST STRETCH

1 x 1:00

B

Shoulder Press

3 x 12

C1

Seated Row

3 x 10

C2

Incline DB Bench Press

3 x 12

D

Low To High Triceps Extension

4 x 33.069

E

Stability Ball Hamstring Curl

4 x MAX

F

Single Leg Donkey Kicks- Cable

3 x 17

G

Leg Extension

3 x 12

Wednesday
WK-1 Session D - LISS

A

Cardio

1 x 30:00

Thursday
WK- 1 Session E - Strength

A1

Cardio

1 x 3:00

A2

WORLD'S GREATEST STRETCH

1 x 1:00

B

Back Squat

3 x 8

C

Hip Thrust

3 x 8

D1

DB Fly

3 x 17

D2

Lat Pulldown

3 x 12

E

DB Lateral Raise

3 x 12

F

Tricep Rope Pulldowns

4 x 15

G

Single Arm Farmer Walk

4 x 20

Ultimate Female Transformation Program. UFTP