Female Focus
Glutes, hips and upper body strength, with female demonstrations throughout.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Female Focus workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Female Focus24 sessions · 144 main slots View group
- Glutes: 48 main slots
- Quadriceps: 24 main slots
- Abductors: 23 main slots
- Abdominals: 22 main slots
- Shoulders: 12 main slots
- Chest: 12 main slots
- Obliques: 2 main slots
- Adductors: 1 main slots
- Lateral Sled Drag
- Crunches
- Ab Crunch Machine
- Band Bicycle Crunch
- Barbell Press Sit Ups
24 workouts
- Female Focus — Week 1 Day 1 (Advanced)
- Female Focus — Week 1 Day 1 (Beginner)
- Female Focus — Week 1 Day 1 (Intermediate)
- Female Focus — Week 1 Day 2 (Advanced)
- Female Focus — Week 1 Day 2 (Beginner)
- Female Focus — Week 1 Day 2 (Intermediate)
- Female Focus — Week 2 Day 1 (Advanced)
- Female Focus — Week 2 Day 1 (Beginner)
- Female Focus — Week 2 Day 1 (Intermediate)
- Female Focus — Week 2 Day 2 (Advanced)
- Female Focus — Week 2 Day 2 (Beginner)
- Female Focus — Week 2 Day 2 (Intermediate)
- Female Focus — Week 3 Day 1 (Advanced)
- Female Focus — Week 3 Day 1 (Beginner)
- Female Focus — Week 3 Day 1 (Intermediate)
- Female Focus — Week 3 Day 2 (Advanced)
- Female Focus — Week 3 Day 2 (Beginner)
- Female Focus — Week 3 Day 2 (Intermediate)
- Female Focus — Week 4 Day 1 (Advanced)
- Female Focus — Week 4 Day 1 (Beginner)
- Female Focus — Week 4 Day 1 (Intermediate)
- Female Focus — Week 4 Day 2 (Advanced)
- Female Focus — Week 4 Day 2 (Beginner)
- Female Focus — Week 4 Day 2 (Intermediate)
02 Legs Female12 sessions · 96 main slots View group
- Quadriceps: 24 main slots
- Hamstrings: 24 main slots
- Glutes: 24 main slots
- Calves: 12 main slots
- Abductors: 7 main slots
- Adductors: 5 main slots
- Lateral Sled Drag
- Alternating Hamstring Curl with Punch
- Banded Hip Adductions
- Band Pullthrough
- Barbell Bulgarian Split Squat
12 workouts
- Female Focus — Legs, Week 1 Day 3 (Advanced)
- Female Focus — Legs, Week 1 Day 3 (Beginner)
- Female Focus — Legs, Week 1 Day 3 (Intermediate)
- Female Focus — Legs, Week 2 Day 3 (Advanced)
- Female Focus — Legs, Week 2 Day 3 (Beginner)
- Female Focus — Legs, Week 2 Day 3 (Intermediate)
- Female Focus — Legs, Week 3 Day 3 (Advanced)
- Female Focus — Legs, Week 3 Day 3 (Beginner)
- Female Focus — Legs, Week 3 Day 3 (Intermediate)
- Female Focus — Legs, Week 4 Day 3 (Advanced)
- Female Focus — Legs, Week 4 Day 3 (Beginner)
- Female Focus — Legs, Week 4 Day 3 (Intermediate)
03 Upper12 sessions · 84 main slots View group
- Shoulders: 24 main slots
- Chest: 12 main slots
- Lats: 12 main slots
- Middle Back: 12 main slots
- Biceps: 12 main slots
- Triceps: 12 main slots
- Kettlebell Walkover Pushup
- Sled Row
- Assisted Close Grip Underhand Chin Up
- Assisted Parallel Close Grip Pull Up
- Assisted Pull Up
12 workouts
- Female Focus — Upper Body, Week 1 Day 4 (Advanced)
- Female Focus — Upper Body, Week 1 Day 4 (Beginner)
- Female Focus — Upper Body, Week 1 Day 4 (Intermediate)
- Female Focus — Upper Body, Week 2 Day 4 (Advanced)
- Female Focus — Upper Body, Week 2 Day 4 (Beginner)
- Female Focus — Upper Body, Week 2 Day 4 (Intermediate)
- Female Focus — Upper Body, Week 3 Day 4 (Advanced)
- Female Focus — Upper Body, Week 3 Day 4 (Beginner)
- Female Focus — Upper Body, Week 3 Day 4 (Intermediate)
- Female Focus — Upper Body, Week 4 Day 4 (Advanced)
- Female Focus — Upper Body, Week 4 Day 4 (Beginner)
- Female Focus — Upper Body, Week 4 Day 4 (Intermediate)
What is in the block
Every session in Female Focus, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 26 sets
- Week 1 · Day 26 exercises · 26 sets
- Week 1 · Day 38 exercises · 31 sets
- Week 1 · Day 47 exercises · 29 sets
- Week 2 · Day 16 exercises · 25 sets
- Week 2 · Day 26 exercises · 25 sets
- Week 2 · Day 38 exercises · 31 sets
- Week 2 · Day 47 exercises · 29 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 26 exercises · 30 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 3 · Day 47 exercises · 34 sets
- Week 4 · Day 16 exercises · 30 sets
- Week 4 · Day 26 exercises · 30 sets
- Week 4 · Day 38 exercises · 38 sets
- Week 4 · Day 47 exercises · 34 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 25 sets
- Week 1 · Day 26 exercises · 25 sets
- Week 1 · Day 38 exercises · 31 sets
- Week 1 · Day 47 exercises · 29 sets
- Week 2 · Day 16 exercises · 25 sets
- Week 2 · Day 26 exercises · 25 sets
- Week 2 · Day 38 exercises · 31 sets
- Week 2 · Day 47 exercises · 29 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 26 exercises · 30 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 3 · Day 47 exercises · 34 sets
- Week 4 · Day 16 exercises · 30 sets
- Week 4 · Day 26 exercises · 30 sets
- Week 4 · Day 38 exercises · 38 sets
- Week 4 · Day 47 exercises · 34 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 16 exercises · 30 sets
- Week 1 · Day 26 exercises · 30 sets
- Week 1 · Day 38 exercises · 38 sets
- Week 1 · Day 47 exercises · 34 sets
- Week 2 · Day 16 exercises · 30 sets
- Week 2 · Day 26 exercises · 30 sets
- Week 2 · Day 38 exercises · 38 sets
- Week 2 · Day 47 exercises · 34 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 26 exercises · 30 sets
- Week 3 · Day 38 exercises · 38 sets
- Week 3 · Day 47 exercises · 34 sets
- Week 4 · Day 16 exercises · 30 sets
- Week 4 · Day 26 exercises · 30 sets
- Week 4 · Day 38 exercises · 38 sets
- Week 4 · Day 47 exercises · 34 sets
What this block is
Female Focus runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
This one is written female-first — the exercise selection and the volume split are built for it, not adapted from a men's template afterwards.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
The rest of the Population tier
Built around where you are, not around where a magazine thinks you should be.
Browse another tier
Want female focus built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Population tier · the whole library.