If you're a woman serious about building muscle, especially glutes, quads, and back…then your training needs to reflect that. Random workouts every session won’t get you there.
This free training plan is structured with purpose, prioritising glute development first, followed by quads and back to create shape, symmetry, and strength. Within the plan you will find a weekly training split broken down with exercise selections and descriptions provided :)
Whether you're new to lifting or have been training for a while, this plan meets you where you're at.
And if you're just starting out, go easy on yourself. Give it time, learn as you go, and remember: progress over perfection.
It’s time to train with intention, and start building the physique you’ve been working for.
YOUR GUIDE TO MUSCLE GAIN
MY FITNESS JOURNEY
Like many women, I started by chasing skinniness.
Endless ab workouts, cardio, and cutting calories, thinking smaller meant better.
But that changed.
I spent 10 months in a structured bulk, pushing my food intake and lifting with real intent to build muscle. Then I committed to a 22-week cut, pulling back with discipline and focus, not obsession.
Now? I live with food freedom. I train for growth, mentally and physically. I feel confident in my physique no matter what phase I’m in.
I don’t count calories every day. I’m not perfect, and I don’t try to be.
Training isn’t about how I look, it’s about how it makes me feel.
This mindset shift changed everything.
And now, I coach from that same place. With values. With purpose. With a fire that goes way beyond aesthetics.
Because the physical changes are great, but who you become in the process?
That’s the part that really matters.
