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Original Price: NZ$23.74

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GST Included

Women's Strength Training Plan PDF | 10-Week Lift & Lean Program | Female Gym Workout | Barbell Training for Women

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Highlights

  • Designed by GainShift
  • Digital download
  • Digital file type(s): 1 PDF

You don't need to be afraid of the weight room.
You need a plan that belongs there.

Most women's fitness programs are designed around burning calories.
This one is designed around building strength.
The difference shows — in how you look, how you move, and how you feel.

The GainShift Women's Strength System is a 10-week progressive
barbell and dumbbell program built specifically for women who want to
get strong, build shape, and stop second-guessing what to do at the gym.

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WHAT'S INSIDE (24 pages)
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→ 10-Week Progressive Strength Program
4 sessions per week · 45–60 min each
Upper/Lower split — optimal for female muscle development
Progressive overload built in from Week 1 to Week 10

→ The Female Physiology Advantage
Why women respond differently to strength training
How to train smarter — not just harder
Hormonal cycle awareness: how to adjust intensity each week

→ Exercise Library (24 movements)
Barbell + Dumbbell + Cable variations
Full setup instructions, cues, and common mistakes
Glute, hamstring, and upper back emphasis built into every session

→ Progression Protocol
Week 1–3: Technique & baseline
Week 4–5: Volume overload
Week 6: Deload
Week 7–9: Intensity phase
Week 10: Peak & personal records

→ Nutrition Fundamentals (no calorie counting)
Protein targets for muscle retention and growth
Pre- and post-workout fueling simplified
What to eat — without obsessing over macros

→ Weekly Progress Tracker
Weights lifted · Body measurements (optional) · Energy notes
Your numbers. Your progress. Your record.

→ "Gym Confidence" Quick Guide
How to navigate a commercial gym without feeling lost
Equipment setup for every exercise in the program
What to do when the equipment you need is taken

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