Women's 8-Week Strong Foundation: Workout And Meal Plan

Build healthy habits and achieve your training and nutrition goals

This 8-week challenge will completely change the way you work out and the way you eat. You will have to promise me one thing. You will complete this 8-week challenge no matter what. There will be junk food cravings, there will be missed workouts, and you will have to adapt your training and nutrition to your ever-changing lifestyle. The goal is not to be perfect, but to be consistent.

Whether you want to lose weight? Get healthier? Get toned? Whatever your goal might be, imagine being able to achieve them while eating tasty and healthy meals without looking at the scale? That’s what we will be teaching you.

This 8-week training and nutrition plan will help you build a lifestyle, not a 2-week detox. We created a sustainable workout and meal plans that will help you achieve your goals. This plan was primarily designed for people who are starting their fitness journey, but it can also be adjusted to match your fitness level.

This women's workout plan will be structured as follow:

  • Day 1: Glute and Hamstring
  • Day 2: Core & Cardio
  • Day 3: Rest
  • Day 4: Upper Body
  • Day 5: Legs
  • Day 6: Rest
  • Day 7: Rest

This at home women's workout plan will be structured as follow:

  • Day 1: Full Body (lower body focus)
  • Day 2: Rest
  • Day 3: Core
  • Day 4: Rest
  • Day 5: Full Body
  • Day 6: Rest
  • Day 7: Rest

This women's meal plans will focus on three main goals.

  • Fat Loss Meal Plan
    • Caloric Intake: 1857 calories
    • Carbs: 23% - 424 calories - 106g
    • Fat: 43% - 801 calories - 89g
    • Protein: 34% - 632 calories - 158g
  • Maintenance Meal Plan
    • Caloric Intake: 2043 calories
    • Carbs: 28% - 568 calories - 142g
    • Fat: 40% - 819 calories - 91g
    • Protein: 32% - 656 calories - 164g
  • Toning Meal Plan
    • Caloric Intake: 2239 calories
    • Carbs: 33% - 748 calories - 187g
    • Fat: 37% - 819 calories - 91g
    • Protein: 30% - 672 calories - 168g

We made a free book with the detailed meal plans:

This program helps you get a well structured workout schedule, but it doesn't mean you can't change it.Here are a couple of changes you could make:

  • Everyone should aim for the reps indicated and adjust the weights accordingly.
  • You may also increase/decrease the number of sets per workout.
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