Strength & Shape · Week 1
Women's · Strength & Shape · Alternate Program
Build the shape. Earn the strength.
4 training days · Glutes 2× weekly · Upper body 2× weekly
🏋️ Gym · Week 1 · Establish working weights
Daily Target
8,000 – 10,000 steps · non-negotiable · keeps metabolism active on rest days too
Monday
Glutes + Lower Body
Day 1 · Build lower-body shape + density
Week 1: Establish working weights · focus on form and full range of motion
Week 1 · Progressive Overload
Week 1 of 4 · Foundation
Establish working weights
Learn the movement · no ego lifting · pick a weight you can control for every rep · this is your baseline
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Done. 💚
You showed up.
"Build the shape. Earn the strength." — Strength & Shape
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Demo
Day 90 on the program
90 Days Strong 🏆
You've built something real. What's the next chapter?
Your Program
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