Women's Advanced 5-Day Strength Program — Optimization

You've built your base. This is the top of the ladder.

Optimization Advanced is the 5-day peak of the Chalk Woman progression — 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.

Lower-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.

A 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.

What you're actually getting:

- The complete 12-week program — a detailed 90-page PDF. All 60 workouts across three progressive blocks, with the coaching behind the periodization.
- The fillable workbook (Excel + Google Sheets) — log every set, track every block.
- Form-demo video links on every movement.
- Dumbbell-only alternates for every session.
- Progression built in — advanced techniques introduced exactly when you're ready.
- Lifetime access — yours forever.

The split: Glutes · Upper (Push) · Legs · Glutes · Upper (Back). Five focused days a week.

Who 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.

Twelve weeks. Five days. The top of the ladder.