{"title":"Women's Programs","description":"\u003cp\u003e\u003cstrong\u003eReal training programs for women — engineered, progressive, and built for a specific result.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eEvery program in this collection is a complete 12-week system, not a random list of workouts. Each one is written out week by week, built on progressive overload, and designed around a clear goal — from building your first real base of strength to developing the glutes and shoulders that define your shape.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eTwo ways to train, depending on your goal:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBuild your foundation.\u003c\/strong\u003e New to lifting or coming back? Start with \u003cem\u003eFoundations\u003c\/em\u003e (3 days a week), then step up to \u003cem\u003eOptimization\u003c\/em\u003e (4 days) — a clear progression from your first strong reps to a genuinely developed lower body.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBuild the shape.\u003c\/strong\u003e Want to train specifically for glutes and side delts? The \u003cem\u003eGlutes \u0026amp; Shoulders\u003c\/em\u003e programs — 3-day, 4-day, and dumbbell-only — are engineered around the exact muscle groups that create an hourglass silhouette.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eEvery program includes:\u003c\/strong\u003e a detailed, coached PDF with every session written out, a fillable Excel + Google Sheets workbook to track every set, form-demo video links on every movement, built-in progression, and lifetime access.\u003c\/p\u003e\n\u003cp\u003eNo fluff, no filler, no guessing — just a proven plan, written out and ready to follow.\u003c\/p\u003e\n","products":[{"product_id":"glutes-shoulders-the-hourglass-program-3-day","title":"Glutes \u0026 Shoulders — The Hourglass Program (3-Day)","description":"\u003cp\u003eMost programs marketed to women are generic, unfocused full-body routines with no clear goal. This one is built for a single, specific outcome.\u003c\/p\u003e\n\u003cp\u003eThe Hourglass Program is 12 weeks engineered around the two muscle groups that actually define the female silhouette: your glutes and your side delts. Round, strong glutes below. Capped, wide shoulders above. A waist that looks smaller because everything around it got bigger. That's the hourglass — and this is the system built to create it.\u003c\/p\u003e\n\u003cp\u003eThis is not a PDF of random workouts. It's a system. Every rep here has a job. Your glutes get 16–20 hard sets a week across two dedicated sessions that attack hip-hinge and squat patterns from different angles. Your side delts get 9–11 focused sets on their own shoulder day — the muscle that widens your top and makes your waist look smaller. Chest and arms get zero direct work, on purpose: every set spent on them is a set stolen from your glutes. Your back gets exactly enough to keep your posture tall. The math is the program.\u003c\/p\u003e\n\u003cp\u003eWhat you're actually getting:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe complete 12-week program — a detailed 66-page PDF. All 36 workouts written out, week by week: exact sets, reps, rest, tempo and effort. A full coached playbook that explains why it's built the way it is, not just a cheat sheet.\u003c\/li\u003e\n\u003cli\u003eThe fillable workbook (Excel + Google Sheets). Log every set as you go and watch your numbers climb week over week — the piece most programs never give you.\u003c\/li\u003e\n\u003cli\u003eForm-demo video links on every movement.\u003c\/li\u003e\n\u003cli\u003eProgression built in — you'll always know when to add weight and when to add reps.\u003c\/li\u003e\n\u003cli\u003eLifetime access — it's yours forever.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThe split: Glutes A · Shoulders · Glutes B. Three days a week. The hip thrust anchors your glute development and the lateral raise anchors your shoulders; every other movement is there to support them.\u003c\/p\u003e\n\u003cp\u003eWho it's for: Women who are done with generic full-body plans and want to train specifically for glutes and shoulders. Three focused days a week is all it asks.\u003c\/p\u003e\n\u003cp\u003eTwelve weeks. Two muscle groups. One shape.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":53993348268351,"sku":null,"price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/01Cover.png?v=1783210031"},{"product_id":"glutes-shoulders-the-hourglass-program-4-day","title":"Glutes \u0026 Shoulders — The Hourglass Program (4-Day)","description":"\u003cp\u003eMost programs marketed to women are generic, unfocused full-body routines. This one is built for a single, specific outcome — and this is the full build.\u003c\/p\u003e\n\u003cp\u003eThe Hourglass Program (4-Day) is 12 weeks engineered around the two muscle groups that define the female silhouette — glutes and side delts — with the volume turned all the way up. If the 3-day version is the entry point, this is the maximum-growth version for the woman who can train four focused days a week.\u003c\/p\u003e\n\u003cp\u003eA system, not a stack of workouts. Your glutes get 22–26 hard sets a week across two dedicated glute sessions that hit hip-hinge and squat patterns from every angle. Your side delts get 12–14 sets across two shoulder sessions. Chest and arms get zero direct work, by design. Back gets just enough for posture. The math is the program, and at four days a week, the math is bigger.\u003c\/p\u003e\n\u003cp\u003eWhat you're actually getting:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe complete 12-week program — a detailed 78-page PDF. All 48 workouts written out, week by week, with the reasoning behind every choice.\u003c\/li\u003e\n\u003cli\u003eThe fillable workbook (Excel + Google Sheets) — log every set and track your progress session to session.\u003c\/li\u003e\n\u003cli\u003eForm-demo video links on every movement.\u003c\/li\u003e\n\u003cli\u003eProgression built in — every week tells you exactly what to do and when to push.\u003c\/li\u003e\n\u003cli\u003eLifetime access — yours forever.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThe split: Glutes A · Shoulders A · Glutes B · Shoulders B. Two glute days, two shoulder days, four days a week. The hip thrust anchors your glute development and the lateral raise anchors your shoulders.\u003c\/p\u003e\n\u003cp\u003eWho it's for: The intermediate-to-advanced woman who's built a base, can commit to four days, and wants maximum glute and side-delt development in 12 weeks.\u003c\/p\u003e\n\u003cp\u003eTwelve weeks. Four days. The full hourglass build.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":53993348956479,"sku":null,"price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/01Cover_0e41ded4-d75e-4432-9332-01e0fbd44633.png?v=1783211164"},{"product_id":"glutes-shoulders-the-hourglass-program-4-day-dumbbell-only","title":"Glutes \u0026 Shoulders — The Hourglass Program (4-Day, Dumbbell-Only)","description":"\u003cp\u003eThe full hourglass build — from a set of dumbbells and a bench. That's it.\u003c\/p\u003e\n\u003cp\u003eNo barbell. No cables. No machines. The Hourglass Program (Dumbbell-Only) is 12 weeks engineered around glutes and side delts and rebuilt from the ground up for anyone training in a garage, a spare room, a hotel gym, or a crowded commercial floor. The DB Hip Thrust is the king. The lateral raise is the queen.\u003c\/p\u003e\n\u003cp\u003eSame system. Different tools. No compromise on the shape. Your glutes get 20–24 hard sets a week across two dedicated glute sessions. Your side delts get 12–14 sets across two shoulder sessions. Chest and arms get zero direct work — on purpose. Every exercise, angle and rep range has been re-engineered for dumbbells. The math is the program, adapted to what's in your hands.\u003c\/p\u003e\n\u003cp\u003eWhat you're actually getting:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe complete 12-week program — a detailed 78-page PDF. All 48 dumbbell-only workouts written out, week by week, plus the coaching behind each movement.\u003c\/li\u003e\n\u003cli\u003eThe fillable workbook (Excel + Google Sheets) — log every set, track every session.\u003c\/li\u003e\n\u003cli\u003eForm-demo video links on every movement.\u003c\/li\u003e\n\u003cli\u003eProgression built in — dumbbell-specific progression so you keep growing.\u003c\/li\u003e\n\u003cli\u003eLifetime access — yours forever.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThe split: Glutes A · Shoulders A · Glutes B · Shoulders B. Four days a week, dumbbells + bench only.\u003c\/p\u003e\n\u003cp\u003eWho it's for: The woman who trains at home or on the road and refuses to let equipment be the excuse. Dumbbells and a bench is all you need.\u003c\/p\u003e\n\u003cp\u003eTwelve weeks. Two dumbbells. One shape.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":53993349873983,"sku":null,"price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/01Cover_59cc192d-9875-451d-9b40-71d31989b37b.png?v=1783211468"},{"product_id":"the-chalk-woman-foundations-3-day","title":"Women's Beginner 3-Day Strength Program — Foundations","description":"\u003cp\u003eMost \"women's programs\" are random workouts in pink packaging. This one is a real, progressive plan — your first 12 weeks of genuine strength.\u003c\/p\u003e\n\u003cp\u003eFoundations is where the Chalk Woman starts. In 12 weeks, training just three days a week, you'll build real strength and start shaping your glutes, legs and shoulders — using nothing but gym basics, taught with clear cues, laid out so you always know exactly what to do.\u003c\/p\u003e\n\u003cp\u003eIt's full-body and glute-forward. Two lower-body days built around your glutes and hamstrings, and one upper-body day that shapes your shoulders and back and keeps your whole body strong and balanced. Nothing fancy, nothing intimidating.\u003c\/p\u003e\n\u003cp\u003eA system, not a stack of PDFs. Every week is written out. Every lift is a staple you'll use for the rest of your training life. Every movement is progressive — you add weight and reps on a plan, which is the thing that separates results from spinning your wheels.\u003c\/p\u003e\n\u003cp\u003eWhat you're actually getting:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe complete 12-week program — a detailed 66-page PDF. All 36 workouts written out, with clear coaching on form, effort and progression — so you learn how to train, not just what to do today.\u003c\/li\u003e\n\u003cli\u003eThe fillable workbook (Excel + Google Sheets) — log every set and watch yourself get stronger, week over week.\u003c\/li\u003e\n\u003cli\u003eForm-demo video links on every movement.\u003c\/li\u003e\n\u003cli\u003eProgression built in — the plan tells you exactly when to add weight.\u003c\/li\u003e\n\u003cli\u003eLifetime access — yours forever.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThe split: Lower · Upper · Lower. Day 1 leads with the hip thrust and hamstrings. Day 2 shapes your shoulders, back, chest and arms. Day 3 builds your squat and rounds out your glutes.\u003c\/p\u003e\n\u003cp\u003eWho it's for: Women new to lifting — or coming back after time off — who want a real, structured plan. Master the foundation here, then graduate to Optimization.\u003c\/p\u003e\n\u003cp\u003eTwelve weeks. Three days. The strongest, most confident version of you starts here.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":53993352855871,"sku":null,"price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/01Cover_b988d661-6c89-4038-aa6b-bf0c7b91db43.png?v=1783211604"},{"product_id":"the-chalk-woman-optimization-4-day","title":"Women's Intermediate 4-Day Strength Program — Optimization","description":"\u003cp\u003eYou've built your base. Now it's time to add a day.\u003c\/p\u003e\n\u003cp\u003eOptimization is the 4-day step up from Foundations — a lower-body-focused 12-week program that trains your glutes and legs hard while keeping your shoulders, back and arms strong and proportioned. More volume, more single-leg work, and advanced techniques layered in as you progress.\u003c\/p\u003e\n\u003cp\u003eLower-body-led, by design. One dedicated glute day and one dedicated leg day drive the shape and strength most women want, while two upper days — push\/delts and back\/arms — keep you balanced head to toe. You'll get noticeably stronger on every anchor lift, and you'll see it.\u003c\/p\u003e\n\u003cp\u003eA real periodized system. The 12 weeks split into three 4-week blocks that build on each other — so you're progressing through a plan an actual coach would write. Every week is laid out. Every alternate works with just dumbbells if that's all you've got.\u003c\/p\u003e\n\u003cp\u003eWhat you're actually getting:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe complete 12-week program — a detailed 78-page PDF. All 48 workouts across three progressive blocks, with the coaching behind the periodization.\u003c\/li\u003e\n\u003cli\u003eThe fillable workbook (Excel + Google Sheets) — log every set, track every block.\u003c\/li\u003e\n\u003cli\u003eForm-demo video links on every movement.\u003c\/li\u003e\n\u003cli\u003eDumbbell-only alternates for every session — train it in a full gym or from home.\u003c\/li\u003e\n\u003cli\u003eProgression built in — advanced techniques introduced exactly when you're ready.\u003c\/li\u003e\n\u003cli\u003eLifetime access — yours forever.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eThe split: Glutes · Upper (Push) · Legs · Upper (Back). Four focused days a week.\u003c\/p\u003e\n\u003cp\u003eWho it's for: Women who've finished Foundations (or have a solid base) and are ready for more volume, more structure, more results.\u003c\/p\u003e\n\u003cp\u003eTwelve weeks. Four days. The next level of the Chalk Woman.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":53993358917951,"sku":null,"price":49.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/01Cover_c5c9b4dd-cbe5-4c46-a42a-46b6a81cecc2.png?v=1783211759"},{"product_id":"womens-advanced-5-day-strength-program-optimization","title":"Women's Advanced 5-Day Strength Program — Optimization","description":"\u003cp\u003e\u003cstrong\u003eYou've built your base. This is the top of the ladder.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eOptimization Advanced is the \u003cstrong\u003e5-day peak of the Chalk Woman progression\u003c\/strong\u003e — a lower-body-focused 12-week program for women ready to take it seriously. Two glute days, one leg day and two upper days drive maximum development while keeping you strong and proportioned head to toe.\u003c\/p\u003e\n\u003cp\u003eLower-body-led, by design. Two dedicated glute days hit the hip thrust and squat-bias work from different angles, one leg day builds your quads and hamstrings, and two upper days — push\/delts and back\/arms — keep you balanced. More volume, more single-leg work, and advanced techniques layered in as you progress.\u003c\/p\u003e\n\u003cp\u003eA real periodized system. The 12 weeks split into three 4-week blocks that build on each other — a plan an actual coach would write. Every week is written out. Every alternate works with just dumbbells if that's all you've got.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat you're actually getting:\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003e- The complete 12-week program — a detailed 90-page PDF. All 60 workouts across three progressive blocks, with the coaching behind the periodization.\u003cbr\u003e- The fillable workbook (Excel + Google Sheets) — log every set, track every block.\u003cbr\u003e- Form-demo video links on every movement.\u003cbr\u003e- Dumbbell-only alternates for every session.\u003cbr\u003e- Progression built in — advanced techniques introduced exactly when you're ready.\u003cbr\u003e- Lifetime access — yours forever.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThe split: Glutes · Upper (Push) · Legs · Glutes · Upper (Back). Five focused days a week.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWho it's for: Women who've run Optimization (or have a strong base) and want the most the Chalk Woman ladder has to offer — five days, maximum volume, top-tier results.\u003c\/p\u003e\n\u003cp\u003eTwelve weeks. Five days. 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One price.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThe Complete Women's Bundle gives you all six of our women's training programs — the full strength ladder and the entire Glutes \u0026amp; Shoulders line — so you're covered for every goal and every experience level for years, not weeks.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eBuild your strength — the ladder:\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003e- Foundations (3-Day) — your first 12 weeks of real, structured strength.\u003cbr\u003e- Optimization (4-Day) — the intermediate step up, lower-body-focused.\u003cbr\u003e- Optimization Advanced (5-Day) — the advanced peak, maximum volume.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eBuild the shape — Glutes \u0026amp; Shoulders:\u003c\/strong\u003e\u003cbr\u003e\u003cbr\u003e- 3-Day, 4-Day, and Dumbbell-Only — engineered around the glutes and side delts that create an hourglass silhouette, for the gym or your home setup.\u003c\/p\u003e\n\u003cp\u003eEvery program is a complete 12-week system — written out week by week, built on progressive overload, with the coaching behind every choice.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat you get (all six):\u003cbr\u003e\u003c\/strong\u003e\u003cbr\u003e- 6 complete 12-week PDF programs — every session written out\u003cbr\u003e- 6 fillable workbooks (Excel + Google Sheets) — track every set\u003cbr\u003e- Form-demo video links on every movement\u003cbr\u003e- Progression built into every program\u003cbr\u003e- Lifetime access to all six — train them in any order, again and again\u003c\/p\u003e\n\u003cp\u003eWhether you're starting your very first program or you want a complete library that takes you from beginner to advanced and from strength to shape, this is everything — for a fraction of the price of buying them separately.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eSix programs. Every level. Every goal. One bundle.\u003c\/strong\u003e\u003cbr\u003e\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":53993372025151,"sku":null,"price":199.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/01Cover_1839689d-019e-4bd6-9afe-d2b68cee7c15.png?v=1783213554"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/collections\/Women_s_Programs_Collection_Image.png?v=1783213402","url":"https:\/\/www.chalkperformancetraining.com\/collections\/womens-programs.oembed","provider":"CHALK Online","version":"1.0","type":"link"}