JC_Kinetics

Women's Training
Coach
JC Krynauw

Your Dream Body, Built One Day at a Time

The ultimate program for women looking to build strong, shapely legs, a snatched waist, and sculpt lean, toned arms. With just five days of intentional, focused training, you’ll not only transform your physique but also your confidence.

Why Monday-Friday? We’re all about creating consistency without complicating your life. Training Monday through Friday keeps you in a routine that works, while leaving your weekends free to enjoy life, guilt-free. No guesswork, no overwhelm—just results-driven workouts designed for you.

Effortless Integration, the program was engineered to fit seamlessly into your schedule. Each workout is structured to make the most of your time, helping you build curves in all the right places, tighten your core, and achieve that elegant, feminine shape. This is fitness tailored to your dream physique.

Focused Training for Feminine Results
Carve out that snatched waist with exercises designed to tighten and tone.Lean, Toned Arms: Say goodbye to unwanted bulk with carefully selected movements for a sleek, feminine upper body.With Sculpt Society, you’re not just working out—you’re training for the best version of you.

Confidence Through Consistency

The program empowers you to stay consistent, build momentum, and see results week after week. When you commit to the process, your transformation becomes inevitable.

It’s your time.
It’s your body.
Let’s sculpt it.

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

A1

Adductor Machine

A2

Abductor Machine

B

Barbell RDLs

C

Hack Squat (Machine)

D1

Leg Extension (Machine)

D2

Seated Hamstring Curl

E

Incline Treadmill

1 x 15:00

Tuesday
Week 1 Day 3

A

Neutral Grip Pull Ups

B

Horizontal Cable Row

C1

Single Arm Rear Delt Fly

C2

Single Arm Bayesian Curl

D

Preacher Curl (Machine)

E

Ab Crunch Machine

F

Side Bend - 45 Degree Back Extension

G

Incline Treadmill

1 x 15:00

Wednesday
Week 1 Day 4

A

Leaning Cable Lateral Raises

B1

Seated Hamstring Curl

B2

Leg Extension (Machine)

C

Leg Press (Plate Loaded)

D

Smith Machine Hip Thrusts

E

Standing Calf Raise (Machine)

F

Incline Treadmill

1 x 15:00

Thursday
Week 1 Day 5

A

Chest Supported Row (Pin Loaded)

B

Lat Pull Down

C

Incline Chest Press Machine (Plate Loaded)

D

Horizontal Chest Press

E1

Straight Bar Triceps Push Down

E2

Face Away Cable Bicep Curls

F1

Rope Hammer Curls

F2

Cable Crunches

G

Incline Treadmill

1 x 15:00

Friday
Week 1 Day 6

A

Front Foot Elevate Smith Machine Spilt Squats

B

Leg Extension (Machine)

C1

Adductor Machine

C2

Abductor Machine

D1

45 Degree Back Extensions

D2

Side Bend - 45 Degree Back Extension

E

Decline Russian Twists

F

Incline Treadmill

1 x 15:00

Women - 5x/ Week - 3 Months👸