{"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","url":"https:\/\/www.chalkperformancetraining.com\/products\/the-chalk-woman-optimization-4-day","provider":"CHALK Online","version":"1.0","type":"link"}