Coaching 8 — Female Physique Program

Female Physique is built around what actually moves the needle for shape, posture and athletic strength: progressive lower-body work, full-body pulling, controlled conditioning and enough volume to grow without wrecking recovery.

The split prioritizes glutes and posterior chain across two dedicated lower days, balanced by an upper push/pull day and an athletic conditioning day. Loads progress on a clear weekly rule, with autoregulation built in for high- and low-energy weeks.

Pair with the Nutrition Plan for body recomposition, or run as-is alongside your current eating. No ‘shrink yourself smaller’ philosophy here — we’re building.