Forged Female

Swole Town

Women's Training, Bodybuilding, General Fitness
Coach
Mike R

Want to join a community of women working towards their dream physique, getting stronger, curvier and more fit?

Look no further. Forged Female is the blueprint to achieving the body you want, and it comes with a community of like-minded people and a coach who is always there to help guide you towards your goals.

Women usually have different goals than men.. more emphasis on the Glutes and lower body, less emphasis on "bulking up," etc... In Forged Female, we dedicate 2-3 days/week to the lower body and Glutes.

Working in short 4-6 week training blocks, we can shift our focus and keep the training fun and enjoyable while continuing to drive results.

You will not get "bulky" in this program... You'll get curvier, leaner, stronger and more fit.

All of your training will be mapped out weekly, and every segment comes with video demo and coach's instructions. All for less than the price of 1/2 hour with a personal trainer!

Come join countless others who have achieved great results in this program. We'll be waiting.

-Coach Mike

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Programmed for Females
Programming designed specifically for the female physiology, with a focus on the Glutes/Lower body.
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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.
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
4 lifting/workout days and 2 cardio days each week. You may also scale to your current level.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
IGNITE:  W2:D1 - LOWER BODY, GLUTE FOCUS 

A

Cossack Lunge

2 x 10

B

Weighted Hip Thrust

15, 10, 5, 20

C

B-Stance RDL

3 x 8

D

Front-Foot Elevated Split Squat

3 x 8

E1

Frog Pumps (hip thrust)

2 x 25

E2

Straight Leg Kickbacks

2 x 25

E3

Seated Hip Abduction (Banded)

2 x 25

Monday
IGNITE: W2:D2: UPPER BODY

A

I-Y-T-W Raises

2 x 5

B

Single Arm DB Floor Press

4 x 10

C1

DB Bench Press

3 x 12

C2

DB Row

4 x 12

D1

DB Upright Rows

3 x 8

D2

DB Bicep Curls

3 x 12

D3

Plate Curls

3 x 21

E

Barbell Push up

1 x 50

Tuesday
IGNITE: W2:D3:  CARDIO/CONDITIONING

A

Cardio - Intervals

40, 30, 20, 10

B

Walk

Wednesday
IGNITE:  W2:D4 - LOWER BODY FOCUS

A1

Lateral Box Jump

3 x 6

A2

Russian KB Swing

10, 15, 20

B

1 1/4 Goblet Squat

4 x 8

C

High Box Step - Up

3 x 12

D

DB Walking Lunges

2 x 20

E

Banded Hamstring Curls (Prone)

3 x 15

F

Band Resisted Crunches

1 x 100

Thursday
IGNITE:  W2:D5:  UPPER BODY 2

A1

Seated Alternating DB Arnold Press

3 x 20

A2

Seated Rear Delt Raises

3 x 16

B

DB Incline Bench Press

3 x 10

C

Isometric-Eccentric Supported DB Row

8, 10, 12, MAX

D

DB Triceps Ext - Slow Eccentric

4 x 8

E1

Band Pull-Apart

1 x 55

E2

Banded Hammer Curl

1 x 55

E3

Banded Triceps Pressdown

1 x 55

Friday
IGNITE:  W2:D6:  CARDIO/RECOVERY

A

Active Recovery

Saturday
IGNITE:  W2:D7:  FULL REST

A

Rest

Coach
coach-avatar 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.

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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
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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
verified-athlete-avatar 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."

verified-athlete-avatar 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
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Forged Female
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Forged Female
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