How to Get

More Results
in Less Time
Female Fitness Blueprint
Hi! Molly Galbraith and Jen Comas here,
co-founders of Girls Gone Strong. Between the two of us, we have a combined 30 years of coaching, and we have experienced the full
spectrum of health and wellness activities. We’ve competed in Figure, trained for powerlifting, taught group exercise and yoga classes, owned
a brick-and-mortar gym, worked with personal training clients in private and semi-private settings, and spent more than our fair share of time
on the diet roller coaster.

Ultimately, we were both seeking the same thing: we wanted to feel good, be strong, and be prepared for whatever adventures
life throws our way. We also wanted to feel comfortable in our bodies and have a healthy relationship with food. With three decades of
experience working with women, we’ve developed the Female Fitness Blueprint over the past 6 years to help women get the exact
results they are looking for without spending hours in the gym and constantly stressing about food.

Through our articles, books, and the Strongest You Coaching program, we have helped hundreds of thousands of women in
70 countries all over the world discover how to get more results in less time using our Female Fitness Blueprint, which we share below.

Understanding how to get more results in less time so you actually enjoy exercise and can have a life outside of the gym isn’t hard,
you just have to understand the Blueprint and be willing to trust the process.

xoxo,

&
 Female Fitness
Blueprint
Schedule
(hours per week you can and want to consistently devote to exercise)

Ability Level 1-2 hours/week 3-4 hours/week

2 strength training (40 min) 3 strength training (40-50 min)

BEGINNER 1 moderate-intensity cardio (20-30 min) 1 high-intensity cardio (10-15 min)
HOW MUCH 1-2 moderate-intensity cardio (20-40 min)

SHOULD I EXERCISE?
2 strength training (40 min) 3 strength training (40-50 min)
The answer depends on your goals, ability level, 1 high-intensity cardio (10-15 min) 1-2 high-intensity cardio (10-15 min)
INTERMEDIATE
priorities, and schedule. Here’s a general template 1 moderate-intensity cardio (20-30 min) 1-2 moderate intensity cardio (20-40 min)
for women who want to balance getting stronger
with gaining muscle, and possibly losing some body
fat (assuming your nutrition is aligned). 2 strength training (40 min) 3 strength training (40-50 min)
ADVANCED 1-2 high-intensity cardio (10-15 min) 2 high-intensity cardio (10-15 min)
1 moderate-intensity cardio (20-30 min) 1-2 moderate-intensity cardio (20-40 min)

Moderate Intensity Cardio = any movement that keeps your heart rate between 120-140 bpm, or a 6-7 out of 10 in terms of
perceived effort. Some examples including, but are not limited to: walking, hiking, cycling, jogging, swimming, and bodyweight circuits.
High-Intensity Cardio = this can be complex, so for our purposes, this is any movement where your heart rate consistently goes
above 140 beats per minute. Some examples including: running, rowing, hill sprints, sled pushes, and jumping rope.

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 WHAT SHOULD I DO? Exercise Week 1 Week 2 Week 3 Week 4 Rest

This depends on your ability level, preferences, and 60 - 90

1A) DUMBBELL FRONT SQUAT 3x10-12 3x8-10 3x6-8 4x6-8 sec
equipment availability. Here’s a sample template
for an intermediate trainee who has access to 60 - 90
1B) ONE-ARM DUMBBELL ROW 3x10-12 3x8-10 Avt-8 4x6-8 sec
dumbbells and resistance bands.

2A) SINGLE LEG ROMANIAN DEADLIFT 3x8-10 3x10-12 3x12 4x12 30-60
sec

2B) DUMBBELL OVERHEAD PRESS 3x8-10 3x10-12 3x12 4x12 30-60

sec

3A) SUITCASE CARRY 3x10 3x10 3x10 4x10 minimal

yards yards yards yards

3B) PALLOF PRESS 3x8-10 3x10-12 3x12 4x12 minimal

HOW DO I PUT IT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

ALL TOGETHER? 40 minutes OFF 40 minutes OFF 40 minutes 30 minutes OFF

strength strength strength MIC
This depends on your preferences and schedule,
but here’s a sample template for an intermediate training + 10 training + 20 training
trainee who has 3 hours per week to work out and minutes HIIT minutes MIC
prefers to take three full days off per week.

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 If you like what you’ve seen here, you’ll LOVE our customized
training programs (AND and nutrition guidance and mindset
coaching) all offered through our world-class Strongest You
Coaching program. We only open enrollment a few times a year
and we always sell out.

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Strong is not a medical or healthcare provider, and the information presented in this publication is not intended as medical or professional advice, nor as a substitute for or alternative to medical treatment. You should consult with a qualified
professional before beginning this or any other exercise or nutrition program. In addition, health and fitness information and research changes rapidly and varies from person to person, and some information presented herein may be out
of date or may not apply to your specific circumstances. Use of this publication and the information presented herein prior to consulting a qualified professional is at your sole choice and risk. No part of this publication may be reproduced
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