Women's Performance

Women’s Performance

Build Strength. Improve Body Composition. Train for the Long Game.

Women’s Performance is a 17-week structured training system designed to help you build strength, improve body composition, and create lasting consistency without extreme diets, endless cardio, or random workouts.

This is not a challenge.

It’s not a quick fix.

It’s a proven progression built to help you develop a stronger body that performs better and lasts longer.

What You’ll Build

✓ Strength

✓ Lean Muscle

✓ Better Movement Quality

✓ Improved Work Capacity

✓ Training Consistency

✓ Long-Term Confidence

How It Works

Training is delivered through four progressive phases over 17 weeks.

Each phase builds on the last, allowing your body to adapt without excessive fatigue or burnout.

Phase 1: Foundation & Capacity

Build movement quality, stability, and consistency.

Phase 2: Strength Development

Increase total-body strength and improve load tolerance.

Phase 3: Muscle & Body Composition

Build lean muscle while improving overall body composition.

Phase 4: Performance Integration

Combine strength, conditioning, and resilience into a sustainable long-term system.

Training Structure

17 Weeks

3 Sessions Per Week

Each session includes:

• Movement Preparation

• Strength Training

• Accessory Development

• Recovery & Cool Down

Who This Is For

This program is ideal for women who:

• Want fat loss without extreme methods

• Want strength without feeling beat up

• Are tired of starting over

• Want a structured plan they can actually follow

• Value long-term health and performance

Included

✓ 17-Week Training Program

✓ Full BridgeAthletic App Access

✓ Exercise Demonstration Videos

✓ Progress Tracking

✓ Readiness Monitoring

✓ Structured Phase Progression

Recommended Equipment

Dumbbells

Bench

Cable Machine

TRX

Plyo Box

Stop guessing.

Start operating.

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You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app. 

A few key benefits: 

• Exercise videos and cues to walk you through every movement
• Custom weight prescriptions based on your previous sets
• Easy tracking in the app so you can see your progress in real time!
• Daily readiness surveys to check in on how you're feeling and performing

Ready to train? Let's get started!

Join today and let's start training together!