Forged Female
Supastrong
Bodybuilding, General Fitness, Women's TrainingForged 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.
A1
Barbell Push up
3 x 12
A2
Band Pull-Apart
3 x 12
B
DB Incline Bench Press
3 x 12
C1
Lat Pulldown
3 x 12
C2
Dumbbell Floor Press
3 x MAX
D1
DB Bent Over Row
3 x 15
D2
Plate Curls
3 x 15
E
DB Lateral Raise
3 x 12
F1
DB Triceps Kickbacks
3 x 12
F2
Incline Curls
3 x 12
G
Cardio
1 x 15:00
A1
Single Leg Glute Bridge
3 x 6
A2
Inchworm
3 x 3
B
Weighted Hip Bridge
3 x 10
C
No-Pause Squat
12, 12, 10, 10
D
Bulgarian Split Squat
3 x 8
E
Calf Raise
3 x 10
F1
Squat Drops
3 x 15
F2
Donkey Kickbacks
3 x 10
F3
Lateral Taps
3 x 20
G
Recovery Walk
1 x 30:00
A
Cardio - Intervals
1 x 20:00
B
Recovery Walk
1 x 30:00
C
Stretch
1 x 5:00
A1
DB Bent Over Row
3 x 15
A2
Single Arm DB Bench Press
3 x 10
B
Bench Supported DB Row
4 x 12
C
Standing Arnold Press
3 x 12
D
Rear Delt Raises
15, 12, 12
E1
Barbell Push up
1 x 40
E2
Tricep Pushdown
1 x 40
E3
DB Bicep Curls
1 x 40
F1
Bicycle Sit-Ups
2 x 30
F2
Plank Knees to Elbows
2 x 30
F3
Leg Raise
2 x 30
G
Recovery Walk
A
Cardio
B1
Superman
3 x 5
B2
Goblet Squat
3 x 12
C
Dumbbell RDL
3 x 12
D
Weighted Step-Ups
3 x 8
E1
DB Jump Squat
3 x 10
E2
Dumbbell Front Squat
3 x 10
E3
DB Wall Sit
30, 30, MAX
F1
Banded Lateral Shuffle
3 x 20
F2
Frog Pumps (hip thrust)
3 x 15
F3
Straight Leg Kickbacks
3 x 10
G
Plank To Side Plank
2 x 60
A
Active Recovery
B
Recovery Walk
1 x 30:00
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.
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
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."
When you join a team you’re getting more than programming, you’re joining an online community.
Forged Female
Forged Female
Forged Female
