Program introduction

The industry of female physique transformation is probably the biggest fallacy ever. The focus is put on ‘’no money exercises’’ and cardio as a priority, but what about the performance aspect of working out?!  Poor or non-existent. We at Thibarmy cannot tolerate this lie for any longer and decided to put our thoughts into words with our new Female Physique Transformation program. Similar to the Physique Transformation Program, this one focuses on the ‘’big money’’ exercises that help build the body when the right amount of effort is given.

One thing we know is this, women usually need more variety, and are way less lazy than men in the gym (sorry guys but let me explain). They typically require less recovery time due to a different hormonal environment than men. However, the program uses more variety and less recovery time between exercises than its male counterpart.

Overall, the Female Physique Transformation Program combines muscle work and energy systems work perfectly to help you get the body you want.

Stop being confused about what to do, take this plan as your new holy grail of fitness and get ready to look at your new fitter, sexier, but also stronger and faster body. Nobody says that you can’t be as efficient as you look.


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Program overview

The program is 12 weeks long, divided into 3 phases of 4 weeks. Each phase leads the individual into progressive work on the squat, bench, deadlift and row. This program is based on a very high-frequency type of work (3 days per week) and one day per week is devoted to isolation work.

What starts as a frequency-based program is gradually progressed into a varied program including mixed performance based on speed, maximum strength and GBC.

Cardio is also very present, going from steady state cardio into more HIIT and performance cardiovascular exercise.


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What does the program include?

  • 12 weeks of training (divided into 3 phases)

  • Explanation and mandatory notes on exercises execution
  • An RPE chart to help gauge your level of effort


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  • I train in a home gym, can I do this program?

    Yes, since this program evolves around barbells and dumbbells, it requires only basic equipment to perform. Some exercises may require some modifications, but it’s very feasible to do from a home gym as long as you have barbells and dumbbells with enough weight.

  • Does this program include a diet plan?

    No, this program only includes your workout. Although, to get the best results, you should get your diet in check. A good option is to look at our nutrition section, we have nutrition plans based on your neurotype. You can also contact us to be followed by our coaches for some more specific nutrition.

  • I have never done Olympic lifts, can I do this program?

    Yes, no Olympic lifts are prescribed in this program. If you know how to squat, bench, deadlift, and some rowing, you know most of the meat and potatoes of the program.

  • How long is the program?

    The program is 12 weeks long.

  • What is the refund policy?

    This purchase is non-refundable