Faye's Flex and Fire Program

This 4-day training split is built for women who want more than just “toned arms” or endless cardio. This program is designed to:

Build real strength without bulking
Shape glutes, legs, shoulders, and arms for a confident, feminine physique
Improve posture, core stability, and joint health
Rebuild energy and metabolism through muscle, not starvation
Fit into a busy schedule with smart, focused workouts

Each workout blends machine and free weight movements for joint-friendly progress, while still building the foundation for long-term muscle growth and metabolic health. 

Glutes and posture are prioritized.

Consistency is everything!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Chest Press (Machine)

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Cable Crunch

Overhead Tricep Extension (Cable)

Push Up

Upper Body Push

Seated Hamstring Curl

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Reverse Lunge (Dumbbell)

Seated Calf Raise

Lower Body (Glute Dominant)

Face Pull

Dumbbell Row

Lat Pulldown

Reverse Pec Deck

Abs Crunch (Machine)

Bicep Curl (Cable)

Seated Wide-Grip Row (Cable)

Upper Body Pull

Leg Extension

Hack Squat

Bulgarian Split Squat (Dumbbell)

Lunge (Bodyweight)

Lower Body (Quad-Dominant)

DELOAD WEEK

0 reviews for Faye's Flex and Fire Program