Forged Female: Training by Mike R in TrainHeroic

Forged Female

Supastrong

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

Forged 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.

benefit-image-0
Expert Programming, Real Results
Programming designed specifically for the female physiology, using tried and true methods to get real results. This programming, plus your hard work and consistent effort, will bring guaranteed results.
benefit-image-1
Build a stronger, curvier body
Balanced programming with 2 lower body workouts each week. We'll focus on building and shaping the Glutes and legs as well as getting stronger.
benefit-image-2
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
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
4 lifting/workout days and 2 cardio days each week. You may also scale to your current level.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
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 banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
BURN - W1:D1 - UPPER BODY/PUSH FOCUS

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

Monday
BURN: W1:D2 - LOWER BODY

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

Tuesday
BURN - W1:D3 - CARDIO/RECOVERY

A

Cardio - Intervals

1 x 20:00

B

Recovery Walk

1 x 30:00

C

Stretch

1 x 5:00

Wednesday
BURN: W1:D4 - UPPER BODY 2

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

Thursday
BURN: W1:D5 - LOWER BODY 2

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

Friday
BURN: W1:D6 - CARDIO/CONDITIONING/RECOVERY

A

Active Recovery

B

Recovery Walk

1 x 30:00

Saturday
BURN: W1:D7 - FULL 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.

closer-image-1
closer-image-2
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
closer-image-3
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
screenshot1
Forged Female
screenshot2
Forged Female
screenshot3