Free Workout Plans

For Women Who Want To Build Their Physical Strength

Target every muscle in your body across the week with this selection of workouts. Complete with a warm up circuit and an abs & core finisher. 

Workouts Include...

Back, Shoulders And Triceps Workout

Blast your back, shoulders and triceps with this plan designed for heavy lifters to achieve rapid muscle growth and strength.

Boobs And Biceps Workout

Pump up your pecs and biceps with this combination including some of the most efficient muscle building exercises.

Bum And Thighs Workout

This bum and thighs workout plan brings together some of the best glute and quad builders for quick gains.

Warm Up And Finisher Plans

Warm up with our killer circuit and end your workout with an abs and core finisher for those last minute bonus gains.

*All plans come with support notes to guide you.  And feature both beginner and advanced rep/set ranges.

“At first I was really nervous stepping into the weights area of the gym, but with these workout plans I now feel confident that I am being guided by somebody who knows what they’re doing.  I’m getting so many compliments from other people in the gym who have noticed my efforts”

– Angela (Johannesburg, SA)

And In The Next 30 Days You'll Also Get (Still Free)...

The Ultimate Guide To Weightlifting For Beginners

If you're a weights room virgin, this guide is for you. Here we break down the basics to get you started on the right foot with confidence.

1:1 Support To Help You Achieve Your Strength Goals

For 30 days after you download these plans, we're offering you free email support. So if you have any questions; just ask!

Access To Our Ever Growing Exercise Database

Adding new exercises to your routine is crucial for long term success. So when you're done with these plans you can get more exercises.

A Bonus Leg Workout Including A Warm Up And Finisher

Stick with it and we'll throw in an additional leg workout, with a no equipment warm up and cardio finisher. Because leg day is our favourite!

“It’s not quite the same as having a personal trainer by your side, but it’s the next best thing for anybody who doesn’t have the budget for a PT.  The plans are easy to use and the beginner/advanced methods are really useful”

– Freida (London, UK)

Plus! You'll Learn More About...

The Importance Of Muscle Group Rotation

All the pros do it, you should too. Muscle group rotation is by far the most superior approach to your workouts. So we're going to break down the basics for you...

Overtraining And How To Avoid It

Yes, you can train too much. And the consequences can cause major set backs. That's why we're going to share some telltale signs for you to take a break...

Reps/Sets And Exercise Order

Another crucial factor that separates the rookies from the pros. Rep/set execution and exercise order needs your attention. And we're going to tell you how...

Why You Should Change Workouts Frequently

Overused workouts lead to plateaus. But that's not all. There are several reasons why you shouldn't cling to just one workout plan. All will be revealed...

“I’ve always been active but I truly haven’t felt DOMS this bad, ever!  I’m working muscles I didn’t even know I had.  I hated it at first, but after the pain wore off I was addicted”

– Paulina (NSW, Australia)