The Women's Programme supports our female community by empowering them to become strong, fit and confident and catered to our female everyday athletes needs and wants.

It is for those wanting to take their training to the next level, alongside being supported through education and community.

Increase your confidence and get bikini body-ready all while saving time with the Tone program.

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QUICK OVERVIEW

• 4 Days /week

• 60 minute sessions

• Upper & Lower Split
   

 

WHO IS IT FOR?

TIME SAVERS

Turns out life moves fast and some of us don’t have six days a week. So if you're low on time, this three day a week program will do the trick.

GETTING BIKINI BODY READY

Targeting the full-body focusing on the abs, core, arms, and legs to get stronger and more confident.

 

HOW DOES IT WORK?

LEARN & UTILIZE NEW TRAINING TECHNIQUES

From week to week you will utilize a variety of tools to maximize hypertrophy and fat loss. We will be changing lift tempo, working on muscular endurance, and lifting to build strength all within the same week. We have included all aspects of training and conditioning to ensure you are getting a well rounded program.

 

SCIENCE-BACKED VARIETY

By changing the exercises and protocols in this program depending on the time of year, you are able to continue on for as long as you’d like without getting bored, hitting plateaus, or overtraining

 

WHAT SHOULD I EXPECT?

 

 

PERSONALIZED, TAILORED WORKOUTS

You will be able to record all of your workouts and the Sam Gough Fitness app will provide a personalized experience based on your weight, your gains, and your repetitions. Get real results by using a real workout plan specifically for you.

TESTING AND DELOADING PHASES

We open all our programs in a testing week to assess where you're at. From there, we tailor a program for your goals that includes periodic deloads to help you keep the progress going.

RESULTS GUARANTEED

If you stick to this program, work hard, and give it your all every workout, you will become stronger and more bikini body confident.