Fit Femme (Gym)

Build a fit + feminine physique

Gain confidence and strength as a woman by building lean muscle + shedding fat for a fit and feminine physique through this 4-week program, designed to train at the gym.

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Goal:
Lean Muscle

Weight lifting, Full Body

4 weeks program 4 days/week 45-60 mins

Level:
All Levels

Goal:
Lean Muscle

Weight lifting, Full Body

4 weeks program 4 days/week 45-60 mins

Level:
All Levels

About the Program

Welcome to my Fit Femme Program! This is a 4-week training program for females to build lean muscle + shed fat with a balanced approach that includes resistance training, cardiovascular exercise, and a focus on nutrition. This program is designed to progressively challenge the body and improve both strength and metabolism, leading to fat loss while building muscle, to achieve a fit + feminine physique. Training Split: Day 1: Lower Body Strength + Core Day 2: Upper Body Strength Day 3: Active Recovery or Cardio (Optional) Day 4: Lower Body Strength + Core Day 5: Upper Body Strength + Cardio/HIIT (Optional) Day 6: Cardio/HIIT (Optional) Day 7: Rest Progression Plan >Weeks 1-2: Focus on learning proper technique, controlling the movements, and progressively increasing weight/reps. Work with moderate weights for 8-12 reps. >Weeks 3-4: Increase the intensity by either adding weight, reducing rest time between sets, or increasing reps (12-15 reps per set). Program Structure: >Warm-up: Always begin with 5-10 minutes of dynamic stretching or light cardio (e.g., jumping jacks, bodyweight squats). >Cool-down: Finish each session with 5-10 minutes of stretching and mobility work.

Duration: 4 weeks
Frequency: 4-5 training sessions per week (3-4 strength workouts, 1-2 cardio days)
Goal: Build lean muscle, Improve strength, and Increase fat-burning
Equipment: dumbbells and/or kettlebell, cable rope, barbells, a bench, and a lat pull-down machine

Workouts

Lower Body + Core 1 (Gym)

5.0

Gym, Glutes, Strength, Legs, Bodyweight, All Levels, Abs & Core, Lower Body, Toning

Upper Body Strength 1 (Gym)

5.0

Upper Body, Arms, Strength, Gym, All Levels, Toning, Bodyweight, Back, Chest

HIIT Cardio (Gym)

5.0

HIIT, Gym, Bodyweight, Cardio, All Levels, Full Body

Lower Body + Core 2 (Gym)

5.0

All Levels, Gym, Strength, Legs, Toning, Lower Body, Bodyweight, Glutes

Upper Body Strength 2 + HIIT Cardio (Gym)

5.0

All Levels, Upper Body, Toning, Back, Bodyweight, Gym, Strength, Arms

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Lifetime Access

Once you purchase, you own the program forever!

Reminders

Set workout reminders to stay on track!

About Kendra Larsen

Online Personal Trainer

Hi, there! I'm Kendra, a flawed mom of 4, who fell in love with health & fitness through my own 70-lb weight loss journey. I had never stepped into a weight room before 2021, so I know how intimidating it can be to start at ground zero. I learned as much as I could, stayed consistent, & celebrated the small wins. Eventually, I lost 70 lbs naturally, gained immeasurable energy, grew to be confident in my body & became deeply passionate about helping other women do the same. I know what it's like to feel uncomfortable in your own skin but overwhelmed with where to start. I'm here to be your hype woman & guide you on your fitness journey to transform your body, feel energized, appreciate what you can accomplish, and live a healthier & happier lifestyle. Babe, you're ready for this.

Get support & accountability from our amazing community

Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Kendra will be right there to cheer you on.

Love this app!!! Every workout is challenging and I've had amazing results.

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, strightforward, focused workouts that are enjoyable and effective.

Jess

Frequently asked questions

What makes Playbook different? How do I know it will work for me?

If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.

I'm a beginner, is Playbook for me?

No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.

Do I need to purchase equipment?

It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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