PowerForm | 12-Week Strength + Physique Programme for Women

Get stronger. Build the shape that comes with it.

PowerForm is a 12-week, self-guided gym programme for women who want to improve both strength and physique. Four core training days each week combine the main lifts with focused work for your legs, glutes, back, shoulders and more.

Inside, you’ll find:

• Three four-week phases, from building your foundation to expressing your strength

• Four structured gym sessions per week

• Clear effort and progression rules so you know when to add reps or weight

• Optional “Plus” sets and a low-fatigue Form Lab when you’re recovering well

• Adjustments for days when energy, symptoms or recovery affect training

• A controlled Week 12 performance check, without failed reps or max singles

You’ll receive the 36-page programme as an instant-download PDF. This is a general, self-guided training programme; individual coaching and a personalised nutrition plan are not included.