{"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","url":"https:\/\/www.chalkperformancetraining.com\/products\/the-chalk-woman-foundations-3-day","provider":"CHALK Online","version":"1.0","type":"link"}