Forged Female

Supastrong

Bodybuilding, General Fitness, Women's Training

Coach

Mike R

Forged Female is a training/workout program designed for females looking to get leaner, stronger and more fit. The training is organized into 4-6 week blocks to keep you improving and to keep your training fun and exciting.

Females are physiologically different than males, and usually have different goals (i.e, more focus on the Glutes/lower body, higher tolerance for volume, etc). These physiological and preferential differences are built into this programming. We will generally have two lower body and Glute focused days each week.

This programming is for females who want to get away from ordinary, body weight style workouts and do something more challenging and with much greater rewards. If you're ready to be FORGED, this is for you.

Females mistakenly often avoid weight lifting out of fear of "bulking up." However, that is never what actually happens. Instead, you'll get leaner, curvier and stronger.

Join the team today, have your workouts planned for you in advance, with access to a coach, for less than the cost of a single session with a trainer.

We'll be waiting.

$17 / mo

Start My 7-Day Free Trial

Expert Programming, Real Results

Programming designed specifically for the female physiology, using tried and true methods to get real results. This programming, plus your hard work and consistent effort, will bring guaranteed results.

Build a stronger, curvier body

Balanced programming with 2 lower body workouts each week. We'll focus on building and shaping the Glutes and legs as well as getting stronger.

Workout With a Plan

Stop going through the motions.. Having a plan can take a huge load off of your shoulders and allow you to simply focus on executing the workout each day. Everything is planned for you, with demo videos of every exercise and clear instructions. You just need to show up, and execute.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

4 lifting/workout days and 2 cardio days each week. You may also scale to your current level.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Training delivered through the world's best workout app, TrainHeroic. Log all of your training and track progress, with ease.

Equipment

Required

Basic Gym Equipment (dumbbells, Kettlebell, barbell) // Work Ethic

Recommended

Resistance Bands // Hip Bands (aka hip circles)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

BURN - W1:D1 - UPPER BODY/PUSH FOCUS

Barbell Push up

3 x 12

Band Pull-Apart

3 x 12

DB Incline Bench Press

3 x 12

Lat Pulldown

3 x 12

Dumbbell Floor Press

3 x MAX

DB Bent Over Row

3 x 15

Plate Curls

3 x 15

DB Lateral Raise

3 x 12

DB Triceps Kickbacks

3 x 12

Incline Curls

3 x 12

Cardio

1 x 15:00

Monday

BURN: W1:D2 - LOWER BODY

Single Leg Glute Bridge

3 x 6

Inchworm

3 x 3

Weighted Hip Thrust

3 x 10

No-Pause Squat

12, 12, 10, 10

Bulgarian Split Squat

3 x 8

Calf Raise

3 x 10

Squat Drops

3 x 15

Donkey Kickbacks

3 x 10

Lateral Taps

3 x 20

Recovery Walk

1 x 30:00

Tuesday

BURN - W1:D3 - CARDIO/RECOVERY

Cardio - Intervals

1 x 20:00

Recovery Walk

1 x 30:00

Stretch

1 x 5:00

Wednesday

BURN: W1:D4 - UPPER BODY 2

DB Bent Over Row

3 x 15

Single Arm DB Bench Press

3 x 10

Bench Supported DB Row

4 x 12

Standing Arnold Press

3 x 12

Rear Delt Raises

15, 12, 12

Barbell Push up

1 x 40

Tricep Pushdown

1 x 40

DB Bicep Curls

1 x 40

Bicycle Sit-Ups

2 x 30

Plank Knees to Elbows

2 x 30

Leg Raise

2 x 30

Recovery Walk

Thursday

BURN: W1:D5 - LOWER BODY 2

Cardio

Superman

3 x 5

Goblet Squat

3 x 12

Dumbbell RDL

3 x 12

Weighted Step-Ups

3 x 8

DB Jump Squat

3 x 10

Dumbbell Front Squat

3 x 10

DB Wall Sit

30, 30, MAX

Banded Lateral Shuffle

3 x 20

Frog Pumps (hip thrust)

3 x 15

Straight Leg Kickbacks

3 x 10

Plank To Side Plank

2 x 60

Friday

BURN: W1:D6 - CARDIO/CONDITIONING/RECOVERY

Active Recovery

Recovery Walk

1 x 30:00

Saturday

BURN: W1:D7 - FULL REST

Coach

More from Supastrong

Mike R

My history as a trainer and an athlete is diverse. I've run old-school style boot camps on the sand, trained athletes across various sports (football, Special-Ops Candidates, MMA), and spent time as a group fitness instructor. I've competed in Jiu Jitsu and powerlifting and was an 11b infantryman in the US Army. My goal is to design the highest level programming for you and to get you results.

Take Charge of building your best body

Forged Female can help you reach that vision you have for yourself.. We offer the blueprint, you bring the effort, and the results speak for themselves.

Start My 7-Day Free Trial

FAQs

Will this training make me "bulky?"

No. Women are biologically different than men and have much different hormone levels that make it very difficult to "bulk up" through lifting. We won't be training for that, anyways.. but will be looking to get leaner and stronger... curvier, and more fit.

What if I can't do some of the exercises?

There will be substitute exercises on most major lifts like squats, deadlifts, etc.. for those who are not comfortable performing them. I strive to make this work for most people.

Do you provide a diet plan with the programming?

No. This would not be realistic, as each person is different and has different goals. We can discuss diet, and I generally recommend a diet high in lean proteins, fruits, vegetables and whole foods, as this resolves 80% of most people's issues with their eating.

Can this program be done from home?

That depends.. You will need basic gym equipment, and should get resistance bands and hip bands (hip circles), to be able to follow along properly. It can be done from a home/work gym if you've got the basic necessities.

The Proof

Lisa R

Former College Athlete, mom

Verified Athlete

"I've gotten consistently stronger and have transformed my figure. I used to just run all the time, but training with a plan has made all the difference."

Cortney W

Bikini Bodybuilding Competitor, Nurse,

Verified Athlete

"Really like that I don't have to think about what I'm going to do, I like having a plan. I've gotten stronger and built muscle and look forward to the workouts."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Forged Female