Women’s Complete Guide


Women’s Complete Guide



-2 lifting programs (4 weeks each).

-Instructional manual on how to set up and maintain macros.

-Instructional manual on how to use scientifically proven methods to drive results during each workout.

-24/7 customer support via email with any questions about the program.
(once purchased, you will receive program and instruction manual via email)


Q:  What is the workout split?

Weeks 1-4:                                                                 Weeks 5-8:

Day 1: Glutes, Hamstrings, Core                                  Day 1: Full Lower Body

Day 2: LISS Cardio (optional)                                       Day 2: Full Upper Body

Day 3:  Glutes, Back, Shoulders                                   Day 3: HIIT Cardio

Day 4:  HIIT Cardio                                                        Day 4: Full Lower Body

Day 5: Glutes, Quads, Arms                                         Day 5: Full Upper Body

Day 6: HIIT Cardio (optional)                                     Day 6: LISS Cardio (optional)

Day 7: Rest Day                                                              Day 7: Rest Day

Q:  What is provided in the instructional manual?
A:  You will receive the tools needed on how to correctly set up your personalized calorie and macronutrient intake, as well as how to make adjustments to your intake once plateaus ever begin to rise.  Also provided is a detailed explanation on how to perform progressive overload through the program in order to shape your body in the way the program intends.  Examples are provided in the manual for both macros and progressive overload.

Q:  Do I need access to a gym?
A: YES!  Do not purchase if you don’t have regular access to a weight room.

Q: What level of lifter is this program intended for?
A:  Between a beginner to intermediate lifter.  I wouldn’t suggest it to someone who is brand new to lifting, but to someone who is serious about learning the key fundamentals to nutrition and weight lifting.  If you have at least 3 months of experience in the weight room, this program will be great for you.


More questions? lostandliting@gmail.com