Women's Fitness – 4-Week Training Program

22 Exercises. All Muscle Groups. 4 Weeks.

Take your training to the next level with this complete 4-week women's fitness program. Built on linear periodization, it progressively increases volume and intensity week by week to help you tone your body, build strength, and sculpt your shape — with special emphasis on glutes, legs, and posture. Structured as a bodybuilding split across 5–6 training days per week, the plan covers every major muscle group while prioritizing lower-body and glute development.

Each of the 22 exercises comes with a detailed technique breakdown, target-muscle explanations, breathing cues, and photo guidance so you train safely and effectively. You'll also get practical guidance on warm-ups, selecting your working weight, nutrition, breathing, recovery, and training around your menstrual cycle to get the most out of every session.

Want more? Join Anatoliy Novopysmennyi's online mentorship for personalized coaching on nutrition, technique, and programming.

About Your Trainer

This program was created by Anatoliy Novopysmennyi, a professional athlete, online coach, and Strength Shop ambassador with over 10 years of coaching experience.

Anatoliy is a 4-time World Champion and multiple world-record holder in powerlifting, a winner of the World Games, and the holder of numerous international titles and awards. He has worked with athletes of all levels — from complete beginners to elite competitors — helping them build strength, increase muscle mass, and achieve peak results in powerlifting and functional fitness.

His programs combine a science-based approach to training loads, decades of competitive experience, and proven methods for developing strength, weight loss, and endurance. Every plan uses individualized intensity and volume selection — the same practices that work at the highest level of the sport.

Whatever your starting point, you'll be training with methods refined through years of real-world coaching and world-class competition.

FAQ's

Which language is the plan in?
The plan is available in English, Italian, and German.

What equipment do I need?
This is a full gym program using a barbell, dumbbells, machines, and cables. Many exercises can be adapted to a home gym setup.

How many training days are in the plan?
5–6 days per week, structured as a bodybuilding split with a glute and lower-body focus.

Can sessions be swapped?
Ideally not — following the split as written keeps each muscle group and your recovery properly balanced.

What if I miss a session?
Simply pick up where you left off. Consistency is key!

Can I train during my period?
Yes — listen to your body. If your energy is low, reduce volume and working weight by about 50%, or take a rest day. The plan includes guidance on this.

Can I repeat this plan?
Absolutely! It's recommended to run a recovery or lighter phase in between to keep progressing safely.

What if I get sick during the plan?
After a short illness, repeat the last week before continuing. For longer interruptions, restart the plan.

How is the plan delivered?
Instantly — the download link is provided immediately after purchase.

💡 This is a digital product and excluded from returns. The download link is provided immediately after purchase.