The Ideal Female Physique - 12 Week Womens Bodybuilding Program

Forget cookie-cutter plans that don’t work for women. The Ideal Female Physique is a science-based 12-week bodybuilding program built specifically for women who want to sculpt lean muscle, burn fat, and build a strong, confident body they love.

Inside, you’ll get:
-12-Week Training Plan for Women – Targeted workouts to shape your glutes, tighten your waist, and define your upper body with optimal exercises and progressive overload.
-Phase-Based Progression – Each block strategically adjusts sets, reps, and intensity so you build strength while staying lean.
-Nutrition & Meal Framework – Female-friendly meal examples with flexibility and balance—no fad diets, no starvation.
-Personalized Macro Calculator – Enter your stats (height, weight, age, activity level) to unlock custom calorie and macronutrient goals.
-Mobile-Friendly Access – A simplified “Today’s Workout” view so you can track your training on the go.
-Printable 12-Week PDF – Check off each session, log your lifts, and watch your strength and physique transform.
-Lifestyle & Habit Tracking – Tools to stay on top of hydration, sleep, and recovery—because a strong body is built outside the gym, too.

Unlike programs built for men and “shrunk down” for women, this one is designed with female physiology and goals in mind. You’ll learn how to fuel your body, lift properly, and sculpt curves in the right places—all while gaining confidence in and out of the gym.

Strong. Sculpted. Confident.
Start building your Ideal Female Physique today with this 12-week program made just for you.