{"product_id":"mens-fitness-4-week-training-program-copywo","title":"Women's Fitness – 4-Week Training Program","description":"\u003cp\u003e\u003cstrong\u003e22 Exercises. All Muscle Groups. 4 Weeks.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eTake 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.\u003c\/p\u003e\n\u003cp\u003eEach 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.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eWant more? Join Anatoliy Novopysmennyi's online mentorship for personalized coaching on nutrition, technique, and programming.\u003c\/em\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eAbout Your Trainer\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThis program was created by \u003cstrong\u003eAnatoliy Novopysmennyi\u003c\/strong\u003e, a professional athlete, online coach, and Strength Shop ambassador with over 10 years of coaching experience.\u003c\/p\u003e\n\u003cp\u003eAnatoliy is a \u003cstrong\u003e4-time World Champion\u003c\/strong\u003e 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.\u003c\/p\u003e\n\u003cp\u003eHis 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.\u003c\/p\u003e\n\u003cp\u003eWhatever your starting point, you'll be training with methods refined through years of real-world coaching and world-class competition.\u003c\/p\u003e\n\n\u003ch4\u003eFAQ's\u003c\/h4\u003e\n\u003cp\u003e\u003cstrong\u003eWhich language is the plan in?\u003c\/strong\u003e\u003cbr\u003eThe plan is available in English, Italian, and German.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cbr\u003eThis is a full gym program using a barbell, dumbbells, machines, and cables. Many exercises can be adapted to a home gym setup.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow many training days are in the plan?\u003c\/strong\u003e\u003cbr\u003e5–6 days per week, structured as a bodybuilding split with a glute and lower-body focus.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eCan sessions be swapped?\u003c\/strong\u003e\u003cbr\u003eIdeally not — following the split as written keeps each muscle group and your recovery properly balanced.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat if I miss a session?\u003c\/strong\u003e\u003cbr\u003eSimply pick up where you left off. Consistency is key!\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eCan I train during my period?\u003c\/strong\u003e\u003cbr\u003eYes — 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eCan I repeat this plan?\u003c\/strong\u003e\u003cbr\u003eAbsolutely! It's recommended to run a recovery or lighter phase in between to keep progressing safely.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat if I get sick during the plan?\u003c\/strong\u003e\u003cbr\u003eAfter a short illness, repeat the last week before continuing. For longer interruptions, restart the plan.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow is the plan delivered?\u003c\/strong\u003e\u003cbr\u003eInstantly — the download link is provided immediately after purchase.\u003c\/p\u003e\n\u003cp\u003e💡 This is a digital product and excluded from returns. The download link is provided immediately after purchase.\u003c\/p\u003e","brand":"Strength Shop","offers":[{"title":"Default Title","offer_id":57279654265097,"sku":"TRAININGPLAN-WMNSFIT","price":25.21,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0564\/6113\/1956\/files\/anatolii-training-plans-women.jpg?v=1788178821","url":"https:\/\/strengthshop.eu\/en-fr\/products\/mens-fitness-4-week-training-program-copywo","provider":"Strength Shop","version":"1.0","type":"link"}