Physique profile
- The look
- Strong, athletic female build. Capable, powerful, confident.
- Priority muscle groups
- Glutes, legs, back, shoulders
- Body fat target
- Athletic
- Best fit for
- Women of all levels. Beginner scale-down available.
Training
- Weekly split
- 4 days: upper / lower
- Conditioning
- Sprint intervals
- Recovery
- Mobility, and rest when the body asks
Core lifts
- Hip thrust
- Deadlift
- Back squat
- Overhead press
- Chin-up progression
Unorthodox methods
- Medicine ball throws
- Sandbag carries
- Landmine press
- Kettlebell swings
- Sprints
Nutrition approach
Fuel to perform, not to shrink. High protein, enough carbs.
- Protein at every meal
- Carbs around training
- Never skip the post-workout meal
12-week recomp arc
- 1
The Island
Weeks 1–4
Learn the lifts and build a base.
- 2
The Trials
Weeks 5–8
Heavier loads and power work.
- 3
The Warrior
Weeks 9–12
Strength tests and a confident reveal.
Mindset and lore
Built to protect, trained by warriors.
Built to protect, not to impress.