Workout Guide 1
A complete 4-week strength program built around compound movements, progressive overload, and consistent effort. Structured to build a powerful, athletic base that lasts well beyond the 12 weeks.
- Women with 1 or more years of training experience
- Comfortable with barbell movements
- Ready to train with real intensity
- Committed to 4 sessions per week
- Looking for structure, not shortcuts
Yours to keep forever.
Written by Someone Who Has Lived It
I am Sham, a strength and performance coach who started exactly where many of my clients do, frustrated, overwhelmed, and not seeing results from training that was not built for me.
This program is not a template I pulled from somewhere. It is a reflection of over a decade of learning what actually works for women who want to train seriously, move athletically, and build strength they are proud of.
"Strength is not just about how much you can lift. It is about how you carry yourself, inside and out."Read My Full Story
Everything You Need to Succeed
- Full training calendar with sets, reps, and rest periods
- RPE and progression guidance
- Warm-up and mobility protocols
- Exercise notes and coaching cues
- Printable PDF, works on all devices
- Barbell and squat rack
- Full dumbbell set
- Cable machine
- Resistance bands (optional)
- Women with 1 or more years of training experience
- Comfortable with barbell movements
- Ready to train with real intensity
- Committed to 4 sessions per week
- Looking for structure, not shortcuts
Instant Download
After payment you will receive a confirmation with your download link. Your guide is a PDF file ready to open on any device immediately.
Works Everywhere
PDF format works on your phone, tablet, laptop, or you can print it. Yours to keep and access forever, no subscriptions or expiry dates.
Need Help?
Any issues accessing or downloading your guide? Reach out directly. I respond within 24 hours and will make sure you get sorted.
