6-Week Training & Macro Plan: Strength Training + Nutrition Guide

6-week strength training and macro nutrition plan for women. 4 strength sessions, 1 conditioning day, daily macro targets. Instant PDF download.

Build strength. Burn fat. Feel powerful.

This isn't about perfection, it's about structure. Four strength sessions, one conditioning day, and daily macro targets, laid out so clearly there's nothing left to overthink.

What's inside:

• A full 6-week, 7-day training structure: Lower Body A & B, Upper Body A & B, one conditioning day, active recovery and full rest days
• Progressive phases: Weeks 1-2 Foundation (technique & activation), Weeks 3-4 Build (increased intensity), Weeks 5-6 Push (personal bests)
• Two conditioning options (hill sprints or track intervals) so you're never without a plan, indoors or out
• Daily macro targets for protein, carbs and fats, personalized to bodyweight, plus exactly how to hit them meal by meal
• Training day vs. rest day nutrition guidance, so you're never guessing what to eat on which day
• A full warm-up and cool-down protocol
• A built-in progress tracker for lifts and photos, plus an FAQ covering the exact questions women ask when they start (missed sessions, fat loss + muscle building at the same time, no-equipment swaps, and more)

Who it's for: Women who already train and want a structured 6-week block that ties training and nutrition together, without needing to hire a coach to get started.

Why this plan is different: Built by Anneloes de Kok, EREPS Level 4 certified personal trainer and sports nutrition specialist, with 150+ women coached online. Every phase mirrors the same progressive-overload structure she uses with 1:1 clients (technique first, then intensity, then a genuine push phase) so you're not just moving, you're progressing.

If your hormones feel off while you follow this plan: low energy, cravings, mood swings --> that's exactly what the Cycle & Training Guide and Nutrition Kickstart Guide are built to address. Bundle them for the full picture.

Get instant access and start Week 1 this Monday.