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
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
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
A
Cardio - Intervals
40, 30, 20, 10
B
Walk
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
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
A
Active Recovery
A
Rest
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 TrialFormer 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."
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.