Women's Foundation – Phase 1

Women at any level — created especially for beginners and anyone training without a structured plan.

5-week program, 5 sessions per week, week 5 is a deload. Builds fundamental movement patterns (squats, hinges, pushes, pulls, unilateral work, core stability) with progressively increasing load. Video guidance for every exercise, home version available with minimal equipment, lifetime access after purchase.

Teaches how to move well, build strength, and train with confidence through progressive, structured workouts.

What's included

• 5 days per week programming with structured progression
• Exercise video guidance with demonstrations for every movement
• Step-by-step coaching, including cues and instructions
• Stress & recovery training — a "4-4-4-4" breathing method
• Builds six fundamental movement patterns: squat, hinge, push, pull, unilateral control, and core stability
• Delivered through the TrainHeroic app
• Lifetime access once purchased
• Two complete home-workout versions available
• Week 5 is a strategic deload

The program is flexible around menstrual cycles — the deload week can be moved as needed.

What you'll get

• Strength & aesthetics: helps build a toned body — "develop lean muscle, improve muscle definition, and create a firmer, more sculpted physique."
• Functional benefits: "better movement quality," "increased full-body strength," "improved mobility and joint stability."
• Confidence: "greater confidence inside and outside the gym."
• Body composition: can support "improved body composition, increased calorie expenditure, and a lower body fat percentage over time."

Program overview

Sample week (Week 1)