Body Composition

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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Only 4 Days a Week
Most people spin their wheels in the gym, spending way too much time doing the wrong thing. We will cut out what's not needed and have you training with the right intensity on the right movements to get the most out of the least.
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Take Out the Guesswork
The program is designed to be simple and effective with exercise tutorials to make sure you do everything right. It will get results for Women who are not experts in the gym, as well as seasoned lifters. The determining factor is how hard you work!
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Feel and Look Your Best
We want to empower YOU with a plan that makes you feel like you're at your best. We are committed to making sure that you get everything you deserve from this program and if you put in the work, you'll be blown away with what we can accomplish together.
Features
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Access to your coaches
Ask questions or post form check videos and get detailed coaching responses from the best coaches in the industry
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Programming 4 days per week
You can lift 4 or 5 times per week. You also have the option to stack 1-2 cardio sessions on top of workouts (but only if you want to)
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Access to Resources
We're We're always sharing nutrition, fitness, and lifting tips to help you maximize your progress and enjoy your journey.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Unmatched Community Support
There's no better hype squad than the Paragon hype squad. Unlike Mean Girls, you can absolutely sit with us.
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Delivered through TrainHeroic
Easily view workouts, track your progress, and keep tabs on things like your sleep, recovery, and more.
Equipment
Recommended
Barbells // Dumbbells // Leg Press // Leg Extension/Curl // Cable Machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Wednesday
Lower 1

A

Cardio

1 x 10:00

B

DB Bicep Curls

3 x 12 @ 70

C

Cable Face Pulls

3 x 12 @ 70

D

Split Squat

10, 15, 15 @ 70, 95, 95

E

DB Romanian Deadlift

10, 15, 15 @ 70, 95, 95

F

Leg Press Machine

10, 15, 15 @ 70, 95, 95

G

Laying Hamstring Curl

10, 15, 15 @ 70, 95, 95

H

KAS Bridge

10, 15, 15 @ 70, 95, 95

I

Leg Press Calf Raise

10, 15, 15 @ 70, 95, 95

Thursday
Upper 1

A

Cardio

1 x 10:00

B

Elevated Heels Goblet Squat

2 x 15

C

American KB Swing

2 x 15 @ 70 lb

D

Chest Supported Lateral Raises

10, 15, 15

E

Shoulder Press Machine

10, 15, 15 @ 70, 95, 95

F

Rear Delt Fly Machine

10, 15, 15 @ 70, 95, 95

G

Lat Pulldown

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

H

Cable Crossover Extention

10, 15, 15 @ 70, 95, 95

Friday
Optional Cardio
Saturday
Lower 2

A

Cardio

1 x 10:00

B

DB Bicep Curls

2 x 12 @ 70

C

Cable Face Pulls

2 x 12 @ 70

D

Hip Thrust

10, 15, 15 @ 70, 95, 95

E

Elevated Heels Goblet Squat

10, 15, 15 @ 70, 95, 95

F

Single Leg Press

10, 15, 15 @ 70, 95, 95

G

Hip Adductor Machine

10, 15, 15

H

Leg Extension

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

Coach
More from Body Composition
coach-avatar Tristan winters

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Train with us!

Use the same strategies and methods that we use in our weekly workouts that have transformed over 700+ women!

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FAQs
What gym equipment do I need?
barbell, dumbbells, machines.
What If I'm new to working out?
No sweat! We have over 600+ movement demo videos uploaded into our app. Each workout section will have movement tips and videos, so you'll know exactly how to perform the workout and each lift. You can also get instant feedback from the Paragon team if you post a form check video!
Do these workouts include cardio for fat loss?
Cardio is completely optional, but is programmed in our app for those who want it!
How does this actually work?
We will be building your program weekly and making the adjustments necessary to continue sculpting your dream body comp. You'll have your own profile on the app so that you can see, perform, and log your training each day and track your progress.
What if I have questions about any of the workouts?
You have US as your coaches. We will have a Team message board where you can ask and answer questions from your teammates and I'll be on that message board too. The thing I love most about this is that we are a REAL TEAM, all training together.
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When you join a team you’re getting more than programming, you’re joining an online community.

Women's Body Composition Program
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Women's Body Composition Program
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Women's Body Composition Program
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More from Body Composition

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Women's Body Composition Program
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