Forged Female

Swole Town

Women's Training, Bodybuilding, General Fitness

Coach

Mike R

Leaner, Curvier, stronger and more fit. That's what's waiting for you if you're ready to be FORGED.

Forged Female is the blueprint to achieving the body you want, and it comes with a community of like-minded people and a coach who is always there to help guide you towards your goals.

Women usually have different goals than men.. more emphasis on the Glutes and lower body, less emphasis on "bulking up," etc...

In Forged Female, we typically dedicate 2-3 days/week to the lower body and Glutes.

Working in progressive training blocks of 6-12 weeks, we can shift our focus and keep the training fun and enjoyable while continuing to drive results.

You will not get "bulky" in this program... You'll get curvier, leaner, stronger and more fit.

All of your training will be mapped out weekly, and every segment comes with a video demo and coach's instructions. All for less than the price of 1/2 hour with a personal trainer!

Come join countless others who have achieved great results in this program. We'll be waiting.

-Coach Mike

$27 / mo

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Designed for the Female Physique

Programming designed specifically for the female physique, with a focus on the Glutes/Lower body.

Build a stronger, curvier body

Balanced programming with 2-3 lower body workouts each week. We'll focus on building and shaping a stronger, curvier and leaner physique.

Walk in With a Plan

Stop going through the motions.. Having a plan can take a huge load off of your shoulders and allow you to simply focus on executing the workout each day. Everything is planned for you, with demo videos of every exercise and clear instructions. You just need to show up, and execute.

A Coach Who Cares

I'm always one message away if you need help. When you're on this team, you have my full attention, and I'll do anything I can to help you reach your goals and beyond.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

4 lifting/workout days and 2 cardio days each week. You may also scale to your current level.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Training delivered through the world's best workout app, TrainHeroic. Log all of your training and track progress, with ease.

Equipment

Required

Basic Gym Equipment (dumbbells, Kettlebell, barbell) // Work Ethic

Recommended

Resistance Bands // Hip Bands (aka hip circles)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

12 WEEK OUT - DAY 14 FULL REST/RECOVERY

Monday

12 WEEKS OUT: DAY 15

Plank to Push-Up

3 x 10

Wall Ball Sit-ups

3 x 8

Overhead Press

4 x 6

Eccentric Accentuated DB Push Press

3 x 6

Explosive Push up

3 x 6

Lat Pulldown - Neutral Grip

4 x 10

Chest-Supported DB Row

5 x 10

Spider Curl

3 x 10

Tuesday

12 WEEKS OUT: DAY 16

Lateral Box Jump

3 x 6

Barbell Sumo Squat

5 x 8

Slow Eccentric Goblet Squat

4 x 10

DB Jump Squat

4 x 8

Weighted Hip Thrust

4 x 10

KB Russian Twist

2 x 20

Paused-Rep Abduction

2 x 20

Glute Kickbacks

2 x 20

Wednesday

12 WEEKS OUT: DAY 17

Cardio

1 x 40:00

Thursday

12 WEEKS OUT - DAY 18

DB Lateral Raise

3 x 15

Lying DB Triceps Ext - Floor

3 x 15

DB Incline Bench Press

3 x 15

Lat Pulldown

3 x 12

Lat Pulldown - Reverse Grip

12, 12, MAX

Rowing

5 x 300

Push Ups

5 x 10

Plank Plate Pull-Through

3 x 10

Side Plank

3 x 20

Friday

12 WEEKS OUT - DAY 19 - LOWER PUMP

Monster Walk

3 x 20

Med Ball Skater Lunges

3 x 10

Prone Machine Hamstring Curl

3 x 16

DB Walking Lunges

3 x 16

Assault Bike

5 x 30

Squat Drops

5 x 15

Russian KB Swing

5 x 15

Standing Barbell Calf Raise

2 x 15

Saturday

12 WEEKS OUT - DAY 20 - CONDITIONING

Cardio

1 x 150

Active Recovery

Coach

More from Swole Town

Mike R

My history as a trainer and an athlete is diverse. I've run old-school style boot camps on the sand, trained athletes across various sports (football, Special-Ops Candidates, MMA), and spent time as a group fitness instructor. Former Infantryman in the US Army and Federal LEO. My goal is to design the highest level programming for you and to get you results.

Take Charge of building your best body

Forged Female can help you reach that vision you have for yourself.. We offer the blueprint, you bring the effort, and the results speak for themselves.

Start My 7-Day Free Trial

FAQs

Will this training make me "bulky?"

No. Women are biologically different than men and have much different hormone levels that make it very difficult to "bulk up" through lifting. We won't be training for that, anyways.. but will be looking to get leaner and stronger... curvier, and more fit.

What if I can't do some of the exercises?

There will be substitute exercises on most major lifts like squats, deadlifts, etc.. for those who are not comfortable performing them. I strive to make this work for most people.

Do you provide a diet plan with the programming?

No. This would not be realistic, as each person is different and has different goals. We can discuss diet, and I generally recommend a diet high in lean proteins, fruits, vegetables and whole foods, as this resolves 80% of most people's issues with their eating.

Can this program be done from home?

That depends.. You will need basic gym equipment, and should get resistance bands and hip bands (hip circles), to be able to follow along properly. It can be done from a home/work gym if you've got the basic necessities.

The Proof

Lisa R

Former College Athlete, mom

Verified Athlete

"I've gotten consistently stronger and have transformed my figure. I used to just run all the time, but training with a plan has made all the difference."

Cortney W

Bikini Bodybuilding Competitor, Nurse,

Verified Athlete

"Really like that I don't have to think about what I'm going to do, I like having a plan. I've gotten stronger and built muscle and look forward to the workouts."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Forged Female