Women's Training and Eating Plan Bundle

Bundle & Save 25% • Training + Eating Plan + Shape Fit Style Guide

Start strong with a 4 week training plan, a 4 week eating plan, and a Shape Fit style guide designed for women. Use the quick self-assessment to choose the right path and move with clarity from day one.

What you get

1) Four-week training plan

• Day-by-day schedule with sets and reps tailored for your body type to achieve your goal
• Progressive overload and recovery blocks 
  
• Mobility and core stability incorporated 

2) Four-week eating plan

• Daily structure and macro guidance
• Easy to follow mix and match eating 
• Regular, vegetarian, or vegan versions
• Grocery list and meal-prep tips
• Water intake guidelines 
• Weekend "Cheat" meal guidelines 

3) FREE Shape Fit style guide 

• Silhouettes to balance proportions by body type
• Layering ideas for studio, gym, and everyday
• Modest covering options 

File details

PDF digital downloads • Training plan 4 weeks • Eating plan 4 weeks • Style guide quick reference 

Body Type Self Assessment 

How to score:

• Mostly ☐ in the Ectomorph column? You’re an ectomorph ➔ choose our lean-gainer program.
• Mostly ☐ in the Mesomorph column? You’re a mesomorph ➔ choose our balanced strength program.
• Mostly ☐ in the Endomorph column? You’re an endomorph ➔ choose our metabolic-boost program.

Notes

Most of us are hybrids. If you sit between types, use your weight tendency and the wrist-finger test in the self-assessment to choose. Adjust intensity to your level. Seek professional advice if you have a medical condition.

Refer to the illustrations below to identify your body type and choose the ideal training plan:

Ectomorph Four Week Training Plan

Goal Build muscle mass and strength

Benefits

Builds lean muscle without losing your natural frameImproves muscular endurance and power over timeSupports healthy weight gain through structured resistance trainingReduces cardio fatigue and burnout with a balanced scheduleIncreases appetite and energy levels in a sustainable way

Training Focus
This plan prioritizes heavier resistance training with proper form and longer rest periods between sets to promote muscle growth.

Compound lifts and hypertrophy-focused exercisesLower repetitions with higher weightsMinimal cardio, mostly active recovery walks or low-intensity sessionsMobility drills to support joint health

Mesomorph Four Week Training Plan

Goal Lean muscle definition and fat control

Benefits

• Maintains your natural balance while leaning out
• Boosts metabolic rate with dynamic training formats
• Helps prevent fat accumulation and supports hormone regulation
• Builds strength while improving cardiovascular health
• Keeps training enjoyable with varied, high-performance workouts

Training Focus
This plan blends high intensity interval training (HIIT) with moderate resistance training and cardio recovery days.

Full-body strength circuitsExplosive movement patterns to challenge enduranceShorter rest times for increased fat burnSteady-state cardio sessions to support heart health

Endomorph Four Week Training Plan

Goal Burn fat and increase energy

Benefits

• Targets stubborn fat zones through high-output workouts
• Boosts stamina and cardiovascular performance
• Enhances body composition with progressive structure
• Increases daily calorie burn even after workoutsSupports a positive mindset through visible progress 

Training Focus
This plan emphasizes HIIT and aerobic cardio training with limited resistance sessions focused on form, not bulk.

Fat-burning circuits using bodyweight and light resistanceCore-focused conditioningShort rest windows to keep heart rate elevatedWeekly progressions that feel achievable and motivating