This asynchronous workout program is designed for women. Get jacked, have fun, don't burn out, and live your best lady life, all while leveraging research on female physiology. To quote Dr. Stacy Sims "Women are not small men". ദ്ദി(˵ •̀ ᴗ - ˵ ) ✧
Minimum Twice a week. Repeat days and finish early if you want more volume. 

- FAQS
What is an async schedule? 
An asynchronous schedule refers to a flexible training approach where sessions aren't tied to specific days of the week. Instead, workouts follow a rotating sequence that adapts to individual recovery needs and scheduling constraints. This method contrasts with traditional "synchronous" splits that repeat muscle groups on fixed weekly days (e.g., "Monday = Chest Day")

 
Why It Works 
A. Hormone-friendly: Adjust intensity to your cycle – crush lifts during the high-energy follicular phase (inner badass!), ease up in the luteal phase when protein needs spike 12%.

B. Life-proof scheduling: Fit workouts around your calendar (no guilt if work/kids derail a day – just pick up where you left off).
Injury-smart: Extra recovery between leg days protects joints (women’s ACL injury risk is 3-6x higher than men’s!).
Stress-free progress: 27% less workout anxiety with flexible pacing vs rigid plans.

C. Fat Burning: Studies show women achieve 30% greater fat loss with flexible training vs fixed splits

Sources
- https://www.teleexe4all.com/wp-content/uploads/2024/06/EN-Report-on-Asynchronous-tele-exercise-for-general-and-special-populations.pdf
- https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=2184&context=ijes

If you want to learn more about the research behind some of these approaches go check out Dr. Stacy Sims at https://www.drstacysims.com/

If you want to learn more about asynchronous scheduling check out Alan Thrall's video at https://youtu.be/l4jjCAMWYRM?si=lZQsrFLzTKvp6viJ

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Hip Thrust (Barbell)

Bench Press (Close Grip)

Split Squat Front Foot Elevated (Smith Machine)

Dip (Bodyweight)

Curtsy Lunge

Hanging Leg Raise

Single Leg Hip Thrust

Band Pull Apart

Hip Adductor (Machine)

A. FB - Lower Focus

Overhead Press (Barbell)

Wide Grip Pull-Up

Deficit Push Up

Lunge (Dumbbell)

Rear Delt Fly (Dumbbell)

Lu Raise

Upright Row (Barbell)

B. FB - Upper Focus

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