WARNING: This is a no BS, tough-love, straight talk program. I don't have time or care if you find it offensive and sexist this program delivers given you apply and stick with it SRS.

I've written woman training programs since early 2000s and shared this program with 3 women all of which have gotten great results with AND kept the program running for YEARS.

Focus is on full-body STRENGTH, BALANCE, CONFIDENCE and looking good SRS. We are going for the tight leggings look, firm round ass you wanna grab, shapely thighs, flat stomach, clean and fit shoulders and arms. If you got big tits it will fit perfectly and give you that 100% milfy look that all men love SRS.

The program is a FULL BODY workout program 2-3x per week for beginner women. It's basically a condensed form of PPL with an addition of an S component (SQUEEZE) targeting the pussy. There is a lower body bias as this is normally what women want to focus on. We use slightly higher rep ranges than conventionally recommended because women tend to dislike lower rep ranges and higher intensity. The program has built-in redundancy, meaning that even if you miss 1 or even 2 workouts in a week you will likely still progress albeit at a slower pace.

To my knowledge this is the ONLY publicly available workout program that incorporates pelvic floor exercises as a core component and I should be given recognition for this.

I'll get this out first. You will work out your pussy and no this is not for your man to enjoy. A weak pelvic floor increases risk for all kinds of shit (and literally piss) later in life, especially so if you have birthed a few kids naturally. Women know this and still skip them (WTF)!

99.99% of women procrastinate and don't work their pussies because women are notorious for prioritizing other people e.g. kids, parents, animals, boss etc. before their own health. The problem with "you can do your kegels everywhere and anytime" is that women do them nowhere everytime. This is why we add them to the program and GETTER_DONE when we workout!

Sidenote but important. The best pussy I've ever had was from a late 30s mother of two. She was riding me when I felt a tight grip on the base of my dick. She moved up and down and squeezed and it was the best feeling in the world SRS. Like a wet glove made of pussy that milked my cock INSIDE HER. I had to tell her to stop almost immediately or I was going to cum SRS. I asked her HOW she could do that and she explained kegels and everything. When we f-cked her pussy would give a tight squeeze on every "in stroke" and it made it impossible not to ejaculate within a few minutes.

I'd take a well-trained milf controlled pussy over an "untrained" naturally tight pussy any day of the week SRS. This is like a secret hack or cheat code for women SRS and it's a shame so few women get it. Sigh I still think of her pussy 12+ years later - THAT'S HOW GOOD IT WAS!

Ask yourself how hot and sexy would you not feel straddling a big brawny muscular man and make him whimper like a puppy by ONLY squeezing your tight little pussy? Add to it that you'll orgasm harder too all from spending a focused 10 minutes per week in the gym on your pussy (technically pelvic floor muscles)

edit: I hit post limit so I'll split this into two posts.

Program consists of MAXIMUM 3 sessions per week.

Fit the workouts in whatever fits your schedule best. Consecutive workout will work, but is not optimal.

There are only two variations ENDURANCE and POWER. You alternate between them, i.e. Tuesday ENDURANCE, Thursday POWER, Saturday ENDURANCE, Tuesday POWER etc.

WARM-UP
Do 1-2 light warm-up sets of your first non-kegels exercise, or, if you prefer do 5-10 minutes of light cardio (walking, cycling, rowing).

ENDURANCE

Rest ~60s. An even shorter rest for kegels should work.

Kegels: 3 sets, 12 reps per set. Try to hold each contraction for 10 seconds. Fully relax between each rep.
Goblet Squat: 3 sets, 15-20 reps per set. Start with just body weight, a dumbbell or kettlebell when you got the movement down.
Glute Bridges: 3 sets, 15-20 reps per set. Try feeling it in your glutes. Increase reps as you get stronger.
Seated cable row: 3 sets, 12-15 reps
Face Pulls or Band Pull-Aparts: 2 sets, 15-20 reps
Chest Press (machine or dumbbell): 3 sets, 15-20 reps
Shoulder press (machine or dumbbell): 3 sets, 12-15 reps
Bicep curl (straight bar or dumbbell): 2 sets 12-15 reps
Dead bug or plank: 3 sets 20-30 seconds each set

Estimated time: 45 minutes, including warm-up

POWER (USE MORE WEIGHT)

* Rest ~2 minutes. In the beginning you can rest less if you feel ready. Kegels requires shorter rest.

Kegels: 5 sets, 15 reps per set. Quick contractions max 2 seconds. Fully relax between each rep.
Leg press: 3 sets, 6-8 reps per set.
Romanian deadlift: 3 sets, 6-8 reps per set
Assisted pull-up machine OR lat pulldown: 3 sets, 8-10 reps
Chest press (machine or dumbbell): 3 sets 8-10 reps
Overhead Press (dumbbell or machine): 3 sets, 6-8 reps
Overhead tricep extension (dumbbell or cable): 2 sets 12-15 reps
Plank or Pallof press: 3 sets, 20-30 seconds

Estimated time: 50 minutes, including warm-up

These are beginner friendly exercises, very common, and you can find hundreds of examples online.

BALANCE:
If you struggle with balance with e.g. goblet squats - good. This means you need to practice it. Balance will improve drastically and quickly. Take it easy and stick with it.

MUSCLE SORENESS:
The days after the first workout will be brutal. Whatever you do, don't rest for a full week before going back - you'll be just as sore the second time around. Instead, return within a few days, but keep the weights light. Go through all the movements. This approach will help ease much of the stiffness from your first session.

WEIGHT:
Weight should be challenging but not overwhelming. If you can comfortably reach each rep range increase weight with 5 lbs next workout. IMPORTANT: You should always slowly be increasing the weight, maybe not every week, but certainly every month. If you're not you're either slacking (most likely) or you started with too much weight (less likely). For your pussy more is not necessarily better so focus on quality reps and control first and foremost.

KEGELS:
Take a big deep belly breath (moving your diaphragm) FOCUS and CONTRACT while exhaling. Try to NOT squeeze your glutes, abductors legs etc. Connecting with your pelvic floor is the whole point SRS. You start laying down until you have 100% control then you progress to kneeling, then all fours (YES, LIKE DOGGY) then standing. This brings gravity in slowly, as well as teaching you how to control your pussy in various positions.

EXCERCISE SELECTION:
Change exercises only if you must however ensure you do not trade away the core movements: PUSH, PULL, LEGS, SQUEEZE.

This is what it means:
*PUSH something (chest press, barbell bench press etc)
*PULL something (yourself, a lat pulldown, row) both horizontally and vertically
*LEGS (squat, lunges, leg press, leg curl) both pushing up from the ground or pulling you towards it.
* SQUEEZE (pussy)
-all of the above are core components and must be done each workout!

Switching glute bridges to hip thrusts is fine, same with alternating goblin squats with most other squat combinations. For working out your biceps and triceps anything will work if you put effort in it.

Judge exercises with first and foremost how safe they are to do and second how easy it will be to increase weight.

Thank you! I will follow this. I’m excited.

Ok I’m at the Y and it’s so busy lol I don’t want to squat in front of people. It takes a bit for me to find it

goblet squats can be done anywhere. that is a big reason why the program has them and not barbell squats srs.

u are 40 sweet heart need to be a big girl now and stop caring what people think of u

get to work bitch

It’s embarrassing because my core got really weak from my job .i did a year of physical therapy so i feel lucky i have something close to good form but it’s not natural lol

So far the shoulder presses have been the hardest . I had to go down to 0 weight lol. Even when I did workout regularly I avoided any arm stuff like the plague so here I am now

ur core will get stronger. core usually takes a beating during pregnancy too. stick with the program.

not surprised tbh. fit young woman struggle with upper body strength too. it does not matter where u start keep at it and u will see results soon srs.

u want fit tight arms sweet heart it looks great in a dress

dyel?

update honey ? time to get to work if u are slacking srs let's get that body and pussy tight for summer

Worked out today. Not sure how but I already look buff.

can we get an update honey

how u feeling
have you increased weight
difference in appearance

I’ve been very consistent with this. You can see my chest is stronger. Well I can see it and my butt is a bit perkier. I’m thick so I’m trying to lose weight. I’m 225- 6ft and my goal is 180.

that's great sweet heart continue hitting chest it will make ur breasts pop I'd give u two advice but it sounds like u are all set just gotta learn to love the grind and see small but important results a long the way

also u are tall u will look great around 200 not sure what ur body type is if you are naturally curvy but hopefully as u shrink u mostly keep breasts and butt will give you such a confidence boost seeing urself in the mirror

1 take progress pics. preferred in underwear/nude whatever just not clothes as u can't see weekly progress very good clothed most people find progress pics very helpful for motivation

2 set goals like 210 200 190 etc and spoil urself or do something fun at each goal it's important to love urself always like 210 i'm buying new hot gym clothes 200 i'm going to X etc make the journey fun and not only about the end goal

u got this

I got different attention from guys last night when I went out . Not that I want it but it’s how I can tell when I hit the threshold from fat mom vibes to “sexual prospect for men” lol . I can always feel when this changes and I think it drives me to overeat and get fat again srs . Luckily this time I’m doing it for my health. Some guy kept getting in my face when I was trying to dance and zone out to the music so I had to leave. Stupid

yep it's working this is what we want honey don't run from it learn to deal with it instead. as you build muscle and drop fat u will get tighter and firmer and that tight ass full milk milfy look is irresistible to men so expect more attention. not sure why guys wanting to go f-ck u makes u want to overeat sound like u need to figure out what's wrong honey it's only natural. dancing is good cardio maybe u can find a different venue like gay dance club if u can tolerate women hitting on u instead lmao

Gay women hate me srs . I don’t like male attention.

u are just uncomfortable now it will pass

also sweet heart if u are out dancing having fun maybe dolled up looking pretty guess what men might come dance with u or try to talk to u it's not a big deal honey relax a bit

OP, can you start talking like a man and not a creepy sex offender?

What do I do when I max out the leg press machine on power?

first make sure u go deep no cheating but still do it safe avoid slipping with lower back

you can bump the reps up to 10-12 even on power days if u get goods results and like the leg press

otherwise try

Hack Squat Machine: 3 sets of 6-8 reps

alternative:

Smith Machine Squat: 3 set of 6-8 reps

u can usually go heavier in these compare to leg press
when u switch exercise lower weight for safety until u get comfortable