FulSnd Female Muscle-building Program - 12 Weeks. 3 Phases. One Strong, Sculpted You.
Hey Strong Woman — Welcome to FulSnd!
You’re about to begin your 12-Week FulSnd Bodybuilding Program for Aesthetics — designed for women who are ready to lift with purpose, build lean muscle, and sculpt a physique that’s strong, defined, and confident.
This isn’t about shrinking — it’s about building strength, shape, and resilience from the inside out.
Whether you want to feel fierce in your own skin, hit the stage, or just have more energy for life — this is your transformation toolkit.
✨ What to Expect:
This isn’t a cookie-cutter “toning” program. This is a smart, progressive plan tailored for female physiology, focused on building lean muscle, boosting strength, supporting hormone balance, and leaving you feeling like the powerhouse you are.
You’ll train 2–3 times per week with weights, paired with targeted cardio and built-in recovery strategies — so your results last and your energy stays high.
We’re talking sculpted arms, lifted glutes, strong cores, and unstoppable confidence.
🔥 Your 12-Week Journey:
📍 Phase 1: Foundation (Weeks 1–4)
Activate and stabilize. Build a strong base, connect with your muscles, and master movement patterns that support your goals.
📍 Phase 2: Growth (Weeks 5–8)
Bring the heat. Add volume, increase load, and sculpt lean curves with smart progressive overload. This is where your body starts to shift and shape.
📍 Phase 3: Peak Conditioning (Weeks 9–12)
Define, refine, and glow up. We’ll dial up the reps, add detail, and introduce fat-burning circuits that enhance definition without compromising strength.
💖 Each week also includes:
✅ Targeted cardio (HIIT + steady-state)
✅ Recovery & self-care (mobility, sleep, stress tips)
✅ A sample 1-week Nutrition Plan to support muscle growth, fat loss, and hormonal harmony
You’re here to:
✔ Train strong — not skinny
✔ Eat to fuel — not punish
✔ Move with confidence
✔ And become your most vibrant, powerful self
You’ve got this — and we’re with you every step of the way.
– Mariaan Bekker
Online & In-Person Coach