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.
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
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
