Unleash your inner strength with the FIT AND FIERCE program, a comprehensive 16-week journey designed for those ready to elevate their fitness. Committing to five days a week, you'll engage in a dynamic blend of full-body workouts, cardio, and core training, ensuring balanced muscle development and improved endurance. Each session is crafted to challenge you, featuring exercises like Goblet Squats and Cable Crunches, all while utilizing a full gym setup. Get ready to transform your physique and boost your confidence as you push through each week!

Project Phoenix is a structured 16-week full-body strength training program designed for women returning to the gym after a long break. With an emphasis on regaining foundational strength, improving body composition, and boosting confidence, this plan blends intelligent training cycles with targeted nutrition to promote lean muscle gain without fat accumulation.

FIT AND FIERCE

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Leg Raise (Captain's Chair)

Russian Twist

Cable Crunch

Treadmill

CARDIO AND CORE

Goblet Squat

Romanian Deadlift (Barbell)

Bench Press (Dumbbell)

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Standing Calf Raise

Full body A

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Glute Kickback (Cable)

Push Up

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Full body B

Leg Press (45 Degrees)

Leg Extension

Incline Bench Press (Dumbbell)

Lat Pulldown

Seated Overhead Press (Dumbbell)

Full body C

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