New

Women's Hourglass Hypertrophy

Ristfit

Bodybuilding, Women's Training, General Fitness, Strength & Conditioning
Coach
Alex Ristoski

This program is for women who want to achieve that toned look and hourglass figure. This program is very balanced but will have some extra emphasis on glute development. The goal is to evenly distribute lean muscle throughout the entire body. The more lean muscle you have, the more calories you burn at rest, and that is what lends to the toned look so many strive for. This program is meant for the intermediate to advanced lifter. All you need to succeed is a gym membership and a good work ethic. This will be intense, but it will be handled in a way that can ensure you recover before the next time you hit the same muscle group. Whether you're trying to lose weight or gain size, this program will help you achieve your goals as long as it's paired with a solid diet.

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Results, Guaranteed
-Build more muscle -Decrease bodyfat percentage -Become stronger -Look and feel better -Be part of a team with similar goals
Features
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Access to your coach
Access to a coach who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength training and coordinated rest/cardio days to ensure best results and recovery
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Gym Membership
Recommended
Lifting straps and belt
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Quad/Glute Dominant Leg Day

A

Hack Squat

10, 10, 8, 5

B

Hip Dominant Leg Press- Glutes

10, 10, 6

C

Adductor Machine

10, 8, 5

D

Hip Thrust Machine

10, 8, 6

E

Calf Raise on a Machine

10, 10, 8, 6

Monday
Rest Day
Tuesday
Back Day

A

Lower Lat Pulldown

12, 10, 8, 6

B

Lat Focused Cable Row

12, 10, 8, 6

C

Upper Back Cable Row

12, 10, 8, 6

D

Preacher Curl Machine

12, 10, 8, 6

Wednesday
Rest Day
Thursday
Glute/Ham Focused Leg Day

A

RDL with Barbell

10, 10, 8, 5

B

Seated Leg Curl

10, 8, 5

C

Hip Thrust

10, 8, 5

D

Glute Medius Abduction Machine

E

Calf Raise on a Machine

10, 10, 8, 5

Friday
Push Day

A

Machine Shoulder Press

B

Barbell/EZ Bar Upright Row

12, 10, 8, 6

C

Converging Chest Press Machine

12, 10, 8, 6

D

Assisted Dip

E

EZ Bar Tricep pushdown

Saturday
Rest Day
Coach
coach-avatar Alex Ristoski

I have been a personal trainer for 2 years and graduated from Wayne State University with a degree in Nutrition and Food Science. I am accredited through ISSA as a Certified Personal Trainer with specializations in Bodybuilding and Nutrition.

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Get toned for less than $1 a day!

For a little more than the price of your Netflix subscription, you can enroll yourself in a program that can take you to the next level or completely change your life for the better!

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FAQs
Who is this program designed for?
Any woman who has some experience in the gym and is looking to take their physique to the next level!
How many days per week is this program written for?
There are 4 training days each week, and each session can be moved to accommodate your schedule.
The Proof
verified-athlete-avatar Alex Ristoski

Coach

Verified Athlete

"I have been using the framework of this program for over a year now with my clients and have had overwhelming success and results."

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When you join a team you’re getting more than programming, you’re joining an online community.

Women's Hourglass Hypertrophy
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Women's Hourglass Hypertrophy
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Women's Hourglass Hypertrophy
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Women's Hourglass Hypertrophy