For ✨her✨ (Ultimate Female Aesthetic program)

Complete, simple plan that any girl, who doesn’t want to turn into a gym bro, can do to get in shape and get a fat ass, slim waist and better posture. 

The idea is that you’re not going to be in the gym all the time. It’s manageable feels good and makes you feel good.

How to use: 
At the start just put 1kg for your 1rm. At week 5 you will be testing your 1rm (use a calculator if needed). Then when you have your new (or 1st) 1rm, you can re-input the numbers.

PHASE 1 weeks 1-4: introductory phase. This is the RPE based part of the programm. Weather you've never gone to the gym or you just need to get used to the exercises and volume, this phase lets you experiment with the weights and build yourself up for a few weeks. 

PHASE 2 week 5: testing your 1 rep maxes. After the first phase (especially if you've never lifted) you should feel comfortable with the exercises and have gained some strength. So go now it’s time to test yourself. Start putting weight on the bar and figure out how much weight you can lift. There's a tip. If you're to scared to go for a one rep max, go for a 3-5 rep max and then use a 1 rep max calculator online to see what you're 1 rep max would be. It’s not as accurate but it is a little safer if you're worried about that. 

PHASE 3 week 6-14: volume work. This phase is going to be hard and easy at the same time. Hard because you’re going to have to train hard as fuck, but easy because a lot of the weights are figured out for you already. There's going to be a lot of reps and a lot of sets, but this type of training is what will grow your glutes and keep you slim.

Phase 4 week 15-18: New prs. The volume will slowly decrease at this point and the intensity will increase. If you’ve been training and eating properly, all your old maxes should feel super light and you will see if you’ve made any progress. The program, ends with you doing your old 1 rep max again but for as many reps as possible. Once this phase is done you the program is perfectly set up to repeat.

The upper body and cardio days do not get effected by the phases. Those days are for you to figure out how you want to train as I know some girls don't want to build their upper bodies to much and cardio is more there for health reasons than aesthetic reasons. So increase intensity there as you wish.

How to diet on the program: I can't help to much here because I don't know your problem. But, there's some general help. Weigh yourself every Monday morning in pounds. Multiply your weight by 0.7 and 0.9, that is your protein goal in grams. E.g you weigh 153lbs, which mean you should eat 107-137g of protein a day. Tip buy a fruit flavoured clear protein, it tastes like juice and you won’t look like a gym bro. Then after that, try to only eat whole foods (bread, milk, rice, meat). Odds are those two tips and this program should be enough for you to get the body you want.

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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Leg Extension

Ab Wheel

Monday: Legs glute focus

Pull-Up (Assisted)

Chest Supported Row (Machine)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Face Pull

Hammer Curl

Tricep Pushdown (Cable)

Tuesday: Upper Body 

Yoga

Stair Climber

Wednesday: cardio 

Squat (Barbell)

Romanian Deadlift (Barbell)

Hanging Leg Raise

Friday: Legs Quad Focus 

Monday: 1rm test 

Friday: 1rm Testing 

Monday: Legs Glute Focus 

Lat Pulldown

Dip (Assisted)

Saturday: Cardio and Upper 

0 reviews for For ✨her✨ (Ultimate Female Aesthetic program)