Women's Physique · Featured

Golden Girl

A women's physique system in three sequenced blocks: build the V-Taper, then glute and posterior thickness, then definition. Built from a physique assessment so it targets your weak points. Free, no login.

3 Blocks8-12 WeeksIntermediate+Glute Focus

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Free · No login · Every set tracked, PRs auto-detected

Who it's for

Intermediate and advanced women who want a shaped, athletic physique - width up top, glute and hamstring thickness below, and definition to finish. Run the free Aesthetic Score first and Golden Girl targets what it flags.

The three blocks

Block 1 · 8 Weeks

The V-Taper

Push/Pull/Legs run twice a week over 6 days. Widen the top - delts and back get double exposure - through Accumulation, Peak, then a Deload.

Block 2 · 10 Weeks

Glute & Posterior

Lower / Upper / Lower / Upper / Glute across 5 days. Chase glute and hamstring thickness while holding the width you built.

Block 3 · 12 Weeks

Definition & Detail

Upper / Lower / Push / Pull / Legs / Core across 6 days. Hold everything, add detail and waist work in a modest deficit.

Why it works

Shape before size, then detail. The block order builds a balanced, feminine physique rather than random volume.
Glute-led without neglecting the top. Width work keeps the taper while the posterior chain grows.
Assessment-driven. It's built to bring up what your score says is lagging.
Deloads and checkpoints built in so you recover and re-score on schedule.

Questions

Is Golden Girl free?

Yes - all three blocks, no login or paywall. Progress saves to your device.

Do I need to be advanced?

It's intermediate and up. Newer lifters can start with Women's Beginner or Sculpt & Strengthen first.

Is it glute-focused?

Glutes and posterior chain are a major emphasis, balanced with upper-body width so the whole physique is proportional.

Start Golden Girl free

Open it in the app and track every set from day one.

Open the Program →