Forged Female

Swole Town

Women's Training, Bodybuilding, General Fitness

Coach

Coach Mike Richardson

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

This isn't about "toning" or watered down workouts. It's about building real strength, real curves, and real confidence.

This program is designed specifically for the female physique. You'll get leaner, stronger and more athletic.. with a little extra emphasis on the legs, Glutes, and muscle groups that make a lasting impact on your physique that gets noticed.

Every week your training will be updated with new workouts, mapped out for you with video demos and clear coaching cues so you never waste time guessing what to do.

You'll also be backed by a dedicated coach and a community of women training just like you.

Best of all? For less than half the cost of a personal training session, you'll have an entire month of training delivered and ready to go the second you come into the program.

If you're ready to stop spinning your wheels and start building a body you're proud of; leaner, stronger, curvier and more fit...

Forged Female is waiting.

Strength Looks Good on You. Time to Earn it.

$37 / mo

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Designed for the Female Physique

Programming designed specifically for the female physique, with a little extra focus on the Glutes/Lower body. You'll get stronger, curvier and more confident.

Strength Looks Good on You

You won't just look different. You'll walk different. Train different. Think different. You'll know you're capable of more, because you've FORGED it.

Always Know EXACTLY what the plan is

You'll walk into the gym with a plan every single session. Each training day is clearly planned out, with demo videos, coach's instructions and your past performance right in front of you so you can attack progress.

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.

Join a Community That Supports You

The Forged Female Community is a fairly small group of motivated women here to support each other and crush goals together.

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 // Box or Bench

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

PROJECT SCULPT - DAY 01

Glute Bridge Walkout

2 x 6

Explosive Barbell Glute Bridge

3 x 8

1 1/2 Rep Bulgarian Split Squats

3 x 8

Toes Elevated RDL

2 x 12

Step-Through Lunges

2 x 20

Banded Frog Pumps (hip thrust)

Rockback Calf Raise

3 x 15

Monday

PROJECT SCULPT: DAY 02 UPPER

Low-Incline Bench Press

Half-Kneeling DB Arnold Press

DB Tricep Extension

DB Lateral Raise

2 x 10

Plate Front-Raise

2 x 10

Rear Delt Flyes

2 x 10

Incline DB Hammer Curl

True Push up

2 x MAX

Tuesday

CARDIO/CONDITIONING/ABS

Cardio

Starfish Crunch

3 x 8

Hanging Knee Raise

Wednesday

PROJECT SCULPT: DAY 04: LOWER

Barbell Deadlift

3 x 5

Eccentric Step Up

3 x 8

Pulse Hip Thrusts

3 x 15

Heels elevated goblet squat

3 x 12

Plate Abduction (standing)

2 x 20

Thursday

PROJECT SCULPT: DAY 05 UPPER

Chin-Up

3 x MAX

1-Arm DB Row

DB Upright Rows

Face Pulls

Spider Curl

Farmer Carries

3 x 30

Friday

CARDIO

Cardio

Saturday

DAY 07 FULL REST

Coach

More from Swole Town

Coach Mike Richardson

My history as a coach 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, combat athletes, SWAT and more), 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 have much different physiology than men. Bulking up is highly unlikely. What is likely is that you'll get a leaner, curvier physique. The training is designed with female physique goals in mind always.

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?

I have free diet and nutrition resources in my Circle Community that you're free to use. Since everyone's goals, needs and physiques are different, I can't give a generic diet plan that will work for everyone, but will do what I can to help.

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.

Can I Cancel anytime?

Yes, you're under no obligation to stay on the team (although most do stay because the training and community are awesome). You can easily cancel your subscription anytime in the app under "my training."

What if I'm new to the gym?

You have to start somewhere. Having a plan, a community and a coach can really help speed the learning process up and get you results faster. It takes time, but anything worthwhile takes time. You'll get it if you stick with it!

The Proof

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."

Karly H.

3 years in the Forged Female Program

Verified Athlete

"I came into the Forged Female program 3 years ago and have gotten so much stronger and totally transformed my physique and confidence. I just hit 10 pull ups! Highly recommend the program and Coach Mike has always been there for support and help."

Lisa R.

Former College Athlete, Mom

Verified Athlete

"I used to just run and do cardio. Forged Female and Coach Mike totally transformed my physique and strength. It was a game changer for me all around."

Join Your Virtual Gym

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

Forged Female