Population · Bring-up block
Female Focus
Glutes, hips and upper body strength, with female demonstrations throughout.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Female Focus movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 321 movements in these sessions
- 4 Punches Side Squat
- 45 Degree Leg Press Shoulder Width Stance
- Ab Crunch Machine
- Abdominal Stretch
- Abductor Machine
- Above Head Chest Stretch
- All Fours Quad Stretch
- Alternate Biceps Curl Resistance Band
- Alternating Biceps Hammer Curl Resistance Band
- Alternating Bodyweight Curtsy Squats
- Alternating Hamstring Curl with Punch
- Alternating Kettlebell Bent Over Rows
- Alternating Lunge with Rotation
- Ankle Circles
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Arms Behind Back Shoulder Flexor Stretch
- Assisted Bulgarian Split Squat
- Assisted Close Grip Underhand Chin Up
- Assisted Parallel Close Grip Pull Up
- Assisted Pull Up
- Assisted Weighted Push Up
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Backhand Raise
- Backward Abdominal Stretch
- Ball Headlock Squat
- Band Bent-Over Row
- Band Bicycle Crunch
- Band Close-Grip Biceps Curl
- Band Cross Abduction
- Band Horizontal Shrug
- Band Leg Press
- Band Pull Up
- Band Pullthrough
- Band Single Arm Pec Fly
- Band Spanish Split Squat
- Band Triceps Pushdown Single Arm
- Banded Donkey Kicks
- Banded Hip Abductions
- Banded Hip Adductions
- Banded Kickbacks
- Barbell Bench Press
- Barbell Box Squat
- Barbell Bulgarian Split Squat
- Barbell Curtsey Lunge
- Barbell Feet Elevated Staggered Glute Bridge
- Barbell Front Chest Squat
- Barbell Full Zercher Squat
- Barbell Incline Bench Press
- Barbell Kas Glute Bridge
- Barbell Kneeling Squat
- Barbell Landmine Chest Press
- Barbell Larsen Bench Press
- barbell overhead alternating lunges
- barbell overhead pause squats
- Barbell Press Sit Ups
- Barbell Reverse Deadlift
- Barbell Side Step Up
- Barbell Squats
- Barbell Squats (Low Bar)
- Barbell Staggered Deadlift
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bent Over Barbell Rows
- Biceps Stretch Behind the Back
- Bicycling - Stationary
- Bodyweight Feet Elevated Staggered Glute Bridge
- Bodyweight Hip Thrust
- Bodyweight Kneeling Sissy Squat
- Both Arms Behind on Wall Biceps Stretch
- Bridge (Beginner)
- Bridge (Intermediate)
- Cable Calf Raise
- Cable Pull Through
- Calf Push Stretch with Hands Against Wall
- Calf Stretch Foot on Wall
- Calf Stretch from Wall to Floor
- Calf Stretch Hands Against Wall
- Calf Stretch on a Step
- Calf Stretch on Stairs
- Chair Leg Extended Stretch
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Clamshell
- Clap Curtsy Squat
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Copenhagen Plank
- Core Stretch
- Corner Wall Chest Stretch
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Crouching Heel Back Calf Stretch
- Crunches
- Curtsy Lunge Bodyweight
- Curtsy Lunge Slide with Towel
- Dumbbell Alternating Arnold Press
- Dumbbell Feet Elevated Figure Four Glute Bridge
- Dumbbell Feet Elevated Single Leg Glute Bridge
- Dumbbell Feet Elevated Staggered Glute Bridge
- Dumbbell Figure Four Glute Bridge
- Dumbbell Figure Four Hip Thrust
- Dumbbell Goblet Reverse Lunge
- Dumbbell Seated Zottman Curl
- Dumbbell Staggered Glute Bridge
- Dumbbell Standing Hip Abduction
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Easy Pose
- Elevated Pike Shoulder Shrug
- Elliptical (Cross Trainer)
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Flat Dumbbell Tricep Extensions
- Foam Roll Calf
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Glute Bridge with Abduction Bodyweight
- Glute Stretch - One Knee To Chest
- Good Mornings
- Hack Squat Machine
- Hammer Strength Iso-Lateral Leg Curl (Both Legs)
- Hammer Strength MTS Iso-Lateral Biceps Curl Alternate Arm
- Hammer Strength MTS Iso-Lateral Biceps Curl Both Arm
- Hammer Strength MTS Iso-Lateral Biceps Curl Single Arm
- Hamstring Lying Curl Up Stretch
- Hip and Quad Stretch
- Hold the World Med Ball
- In and Out Squats
- Incline Barbell Bench Press
- Jefferson Squat
- Jump Rope Row
- Kettlebell Bent Over Rows
- Kettlebell Bicep Curl
- Kettlebell Calf Raise
- Kettlebell Concentration Curl
- Kettlebell Decline Skull Crusher
- Kettlebell Glute Bridge
- Kettlebell Goblet Curl
- Kettlebell Hip Thrusts
- Kettlebell Hip Thrusts with Bench
- Kettlebell Lateral Lunge
- Kettlebell Preacher Curl
- Kettlebell Press Ups
- Kettlebell Rear Delt Row
- Kettlebell Seated Calf Raise
- Kettlebell Single Arm Chest Fly
- Kettlebell Single Arm Curl
- Kettlebell Single Arm Lateral Raise
- Kettlebell Single Arm Rear Delt Fly
- Kettlebell Single Leg Calf Raise
- Kettlebell Single Leg Glute Bridge
- Kettlebell Single Leg Hip Thrust
- Kettlebell Single Leg Romanian Deadlifts
- Kettlebell Skull Crusher
- Kettlebell Staggered Deadlift
- Kettlebell Standing Tricep Extension
- Kettlebell Step Up
- Kettlebell Walkover Pushup
- Knee Circles
- Kneeling Hip Flexor Stretch
- Landmine Calf Raise
- Landmine Curtsy Lunge
- Landmine Glute Kick Back
- Landmine Goblet Curtsy Lunge
- Landmine Goblet Lateral Lunge
- Landmine Hack Squat
- Landmine Half Kneeling Single Arm Overhead Press
- Landmine Hollow Hold
- Landmine Kneeling Twist
- Landmine Lateral Lunge
- Landmine Lateral Raise
- Landmine Lying Tricep Extension
- Landmine Overhead Press
- Landmine Seated Overhead Press
- Landmine Seated Single Arm Overhead Press
- Landmine Single Arm Jammer
- Landmine Single Arm Staggered Overhead Press
- Landmine Squat
- Lat Stretch
- Lateral Raise Machine
- Lateral Sled Drag
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Lawnmower Row
- Leg Press
- Lunging Straight Leg Calf Stretch
- Lying (Prone) Abdominal Stretch
- Lying Bench Internal Rotation Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Knee Roll-Over Stretch
- Lying Lateral Raise
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Machine Bench Press
- Machine Fly
- Med Ball Front Squat Raise
- Middle Back Stretch
- MTS Iso-Lateral Kneeling Leg Curl
- Multi Hip Glute Extension
- On Your Side Quad Stretch
- Overhead Lat Stretch
- Overhead Triceps Stretch Side Angle
- Parallel Arm Shoulder Stretch
- Pec Deck Fly Machine Flies
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Pigeon Stretch
- Plate Alternating Deadstop Row
- Plate Curtsy Lunge
- Plate Deadlift
- Plate Deficit Lunge
- Plate Forward Lunge
- Plate Good Morning
- Plate Good Morning Anterior
- Plate Hollow Hold
- Plate Internally Rotated Rear Delt Fly
- Plate Lateral Lunge
- Plate Lateral Raise
- Plate Overhead Press to Tricep Extension
- Plate Overhead Tricep Extension
- Plate Overhead Walking Lunge
- Plate Single Leg Deadlift
- Plate Single Leg Pinch Grip Deadlift
- Plate Squat Hold Biceps Curl
- Plate Squat Hold Reach
- Plate Staggered Deadlift
- Plate Staggered Pinch Grip Deadlift
- PNF Glute Stretch
- Prone Hip Circles
- Reaching Up Shoulder Stretch
- Rear Delt Machine Flyes
- Resistance Band Assisted Push-Up
- Resistance Band Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Glute Bridge
- Resistance Band Hip Thrust
- Resistance Band Hip Thrusts on Knees
- Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Leg Curl
- Resistance Band Lying Abduction
- Resistance Band Lying Bent Knee Raise
- Resistance Band Lying Leg Raise
- Resistance Band One Leg Glute Bridge
- Resistance Band One Leg Kickback (Bent Position)
- Resistance Band Seated Bent Knee Abduction
- Resistance Band Seated Hip Abduction
- Resistance Band Standing Balance Glute Kickback
- Resistance Band Standing Balance Hip Abduction
- Reverse Lunges with Kettlebell
- Reverse Shoulder Stretch
- Rising Stomach Stretch
- Rowing - Stationary
- Runners Lunge
- Running - Treadmill
- Scapular Retraction
- Seated Calf Stretch
- Seated Dumbbell Neutral Grip Side Raises
- Seated Figure Four with Twist Glute Stretch
- Seated Row Machine (Overhand Grip)
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Straight Leg Calf Stretch
- Seated Toe Touch Hamstrings Stretch
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Single Arm Extended Pull Downwards Biceps Stretch
- Single Arm on Wall Side Biceps Stretch
- Single Arm Palm Down on Wall Biceps Stretch
- Single-Leg High Box Squat
- Single-Leg Lying Hamstring Curl
- Sissy Squat Bodyweight
- Sit Ups
- Sitting Leg Resting Glute Stretch
- Skipping
- Sled Row
- Smith Machine Narrow Stance Heels Elevated Squats
- Squat Hold
- Squat with Plate Movers
- Standing Adductor Stretch
- Standing Calf Raise Machine
- Standing Knee To Chest Stretch
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Straight Arm Cable Lat Pull Down
- Suspension Trainer with Grips Chin-Up
- Suspension Trainer with Grips Inverted Row Arm Twist
- Suspension Trainer with Grips Knee Tuck Row
- Suspension Trainer with Grips Pull-Up
- Suspension Trainer with Grips Reverse Ab Rollout
- Suspension Trainer with Grips Split Fly
- Suspension Trainer with Grips Straight Hip Leg Curl
- Suspension Trainer with Grips Supine Crunch
- Triceps Light Stretch
- TRX Chest Flyes
- TRX Split Squats
- TRX Tricep Press
- Upward Stretch
- Zercher Squat
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
WORKOUT ANIMATIONLateral Sled Drag
- 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
WORKOUT ANIMATIONLateral Sled Drag
- 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
WORKOUT ANIMATIONKettlebell Walkover Pushup
- 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.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
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.