Free template · women · Australia
LIFT FOR YOUR BODY. NOT A MEN'S PLAN ON 70%.
A two-day strength starter for women in Australia who want to get stronger — not a pink circuit and not a copied men's split.
For women who are done being handed the 4kg dumbbells by default.
Starter template · 10 minutes · Instant access
Preview
What's inside
- Goblet squat 3×8, then add 2kg when it's easy.
- Rows and presses you can control — not the 2kg pair because they're pink.
- If a coach only programs you on machines 'for safety', ask why.
The problem
YOU ALREADY KNOW THIS BIT.
- You've been told to 'tone' and given work that never gets heavier.
- Or you were handed a men's program with the numbers scratched out.
- You want strength, not a punishment class.
After you use it
A CLEAR NEXT ACTION.
- Two sessions a week with real lifts, in kilos.
- A rule for adding load that doesn't require a male training partner.
- Clarity that coaching here is built around the person — not a gender template.
WHAT YOU GET
Two full-body days
Squat, hinge, push, pull — written for typical commercial gyms.
How to pick the first weight
A 2-rep-in-reserve rule. No guessing what 'light' means.
What we won't do
No 1,200-calorie plans. No 'don't lift heavy, you'll bulk'.
Get it
GET THE STARTER TEMPLATE.
This is a starter, not a 12-week transformation. If you want it built around your history, apply.
STRAIGHT ANSWERS
- Will I bulk?
- Not from two strength sessions. Getting stronger changes shape. It does not accidentally turn you into a different sport.
- I've never lifted.
- This starter assumes that. The first load is the one you can do for 8 with 2 left.