Forged Female

Swole Town

Women's Training, Bodybuilding, General Fitness

Coach

Mike R

Forged Female remains one of the highest rated Female training programs on the marketplace, because it DELIVERS.

Designed specifically for the female physique and female goals in the gym, we'll hammer the lower body and Glutes at least twice per week.

This training is well-designed, fun, and comes with a coach by your side and a community of others training just like you.

All segments come with video demonstrations and coach's instructions.

For less than the cost of half an hour with a personal trainer, all of your training will be mapped out and ready for you every time you step foot in the gym.

If you're ready to get leaner, stronger, curvier and more fit, come try a free week and see what we're all about.

We'll be waiting!

$29 / mo

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Designed for the Female Physique

Programming designed specifically for the female physique, with a focus on the Glutes/Lower body.

Build a stronger, curvier body

Balanced programming with 2-3 lower body workouts each week. We'll focus on building and shaping a stronger, curvier and leaner physique.

Walk in 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.

A Coach Who Cares

I'm always one message away if you need help. When you're on this team, you have my full attention, and I'll do anything I can to help you reach your goals and beyond.

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

DENSITY: W1/DAY 01

Single Leg Glute Bridge Iso-Hold

3 x 3

Back Squat

3, 3, 3, 3, 3, 20

Dumbbell Romanian Deadlift

3 x 8

Weighted Hip Thrust

DB Walking Lunges

Bicycle Sit-Ups

@ 4:00

Monday

DENSITY: W1:DAY 02

DB Bench Press

3, 3, 3, 3, 3, 3, 3, 3, 20

Single Arm Lat Pulldown

8 x 8

DB Row

1 x 100

Tricep Pushdown

Tuesday

DENSITY: W1/DAY 03 CARDIO

Assault Bike

1 x 10:00

Cardio - Intervals

1 x 10:00

Cardio

Wednesday

DENSITY: W1/DAY 04

Barbell Deadlift

2, 2, 2, 2, 2, 20

Bulgarian Split Squat

3 x 10

Russian KB Swing

10 x 5

Elevated DB squat

1 x MAX

KB Russian Twist

3 x 15

Thursday

DENSITY: W1/DAY 05

Seated DB Press - No Lockout

3, 3, 3, 3, 3, 20

Straight Arm Pulldown

2 x 20

Chest Supported Rear Delt Row

8 x 8

DB Lateral Raise

3 x 10

Plate Front-Raise

3 x 10

Plate Curls

3 x 20

Plank Knees to Alt Elbow

3 x 20

Friday

DENSITY: W1/DAY 06

Active Recovery

Saturday

FULL REST

Coach

More from Swole Town

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. Former Infantryman in the US Army and Federal LEO. 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.

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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