Women's Training Group: Training by Tristan winters in TrainHeroic

Hot Seller

The TDP Physique Training Groups

Bodybuilding

Coach

Tristan winters

4 Days a week of 2 lower body workouts that focus on glutes, hamstrings and quads, paired in with two upper body days maximizing muscle in the shoulders and back that will have your physique looking like the hourglass shape you want. We have 1 zone 3 cardio day that is optional to be done on your rest day. This is for the woman who wants it all: Incredible symmetry and serious strength. Don't just look the part. Be the complete package.

Features
4 sessions per week
Must use App app to view and log training
Team Training

$20 / mo

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RESULTS WITHOUT OBESSION

You don't have to obsess to get results. You’ll train just 4 days a week—with intentional workouts designed to build, not burn out. This plan fits your life and transforms your body. Train with strategy, not shame.

BUILT FOR YOUR BODY

Training designed for the female body—finally. This isn’t cardio dressed as strength. This is science-backed programming made to grow glutes, shape shoulders, tighten your waist, and make you feel powerful. No guesswork. No gimmicks. Just real physique training that works.

WEEKLY UPDATES. LIFETIME RESULTS.

Your plan updates weekly—because your body should too. No more repeating the same workouts for months. Every week is programmed by coaches who adjust for results, seasons, and real life. Progress stays fresh. Your motivation does too.

Features

Programming 4 days per week

Strategically designed with 2 upper body days, 2 lower body sessions, and 1 optional active recovery session that are 45 mins each.

Exercise Video Guidance

Professional exercise videos to guide your form.

Equipment

Recommended

Barbells // Dumbbells // Leg Press // Leg Extension/Curl // Cable Machine

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Wednesday

Lower 1

Cardio

1 x 10:00

DB Bicep Curls

3 x 12 @ 70

Cable Face Pulls

3 x 12 @ 70

Split Squat

10, 15, 15 @ 70, 95, 95

DB Romanian Deadlift

10, 15, 15 @ 70, 95, 95

Leg Press Machine

10, 15, 15 @ 70, 95, 95

Laying Hamstring Curl

10, 15, 15 @ 70, 95, 95

KAS Bridge

10, 15, 15 @ 70, 95, 95

Leg Press Calf Raise

10, 15, 15 @ 70, 95, 95

Thursday

Upper 1

Cardio

1 x 10:00

Elevated Heels Goblet Squat

2 x 15

American KB Swing

2 x 15 @ 70 lb

Chest Supported Lateral Raises

10, 15, 15

Shoulder Press Machine

10, 15, 15 @ 70, 95, 95

Rear Delt Fly Machine

10, 15, 15 @ 70, 95, 95

Lat Pulldown

10, 15, 15 @ 70, 95, 95 lb

Cable Crossover Extention

10, 15, 15 @ 70, 95, 95

Friday

Optional Cardio

Saturday

Lower 2

Cardio

1 x 10:00

DB Bicep Curls

2 x 12

Cable Face Pulls

2 x 12

Hip Thrust

10, 15, 15

Elevated Heels Goblet Squat

10, 15, 15

Single Leg Press

10, 15, 15

Hip Adductor Machine

10, 15, 15

Leg Extension

10, 15, 15

Coach

More from The TDP Physique Training Groups

Tristan winters

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In order to see long lasting changes you have to get uncomfortable and push yourself outside of your comfort zone. Let's get to work!

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FAQs

What makes this different from workouts or other training programs?

Most plans are either random circuits or overcomplicated spreadsheets. Our program is intentionally designed for physique change—built around proven hypertrophy principles, glute and shoulder prioritization, progressive overload, and weekly updates. It’s not just workouts. It’s a real plan.

I don’t want to get bulky… is this for me?

You won’t get bulky—you’ll get built. This program is about shaping lean muscle, tightening your waist, and training in a way that actually enhances your physique. We train glutes, delts, and back to give you that strong, sculpted look—without adding mass in places you don’t want it.

What if I miss a workout or can’t do all 4 days?

That’s real life—and we built this with that in mind. Every week is structured so even if you hit 3 lifts and skip a cardio day, you’ll still make progress. The app tracks everything, and we teach you how to adapt, not quit.

Will this help me lose fat too, or just build muscle?

Both—because they’re not separate. The smartest way to burn fat long-term is to build muscle, increase strength, and keep your metabolism high. This program does exactly that—plus includes Zone 2 cardio to speed up fat loss without stressing your system.

The Proof