Flex and Fire Program

Unleash your potential with the Flex and Fire Program! Over 12 weeks, this dynamic 4-day workout plan focuses on building strength and sculpting your physique through targeted upper and lower body sessions. Each workout combines compound lifts and isolation exercises, ensuring a comprehensive approach to muscle development. With a mix of machines and free weights, you'll engage key muscle groups, enhance your performance, and ignite your fitness journey. Get ready to flex your limits and fire up your results!

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!

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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

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

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