Recompose.

Women who already train consistently and can manage basic lifts and gym equipment independently. Allow 55–80 minutes per session, with a lighter fourth week.

A fully equipped gym: dumbbells, barbell, benches, cables with rope and ankle strap, leg press, seated leg curl, hip abduction machine and mat. A stable step is useful for the split-squat alternative.

After payment confirmation, your access page provides the PDF, phone-friendly reader and ZIP package. Save your personal link to return on another device.

Yes. English and French editions are both included. This is a self-guided programme; videos and individual coaching are not included.

A bodyweight fallback can replace an occasional session, at most once a week. The main programme needs a gym.

General food guidance supports the definition goal, without meal plans, calorie targets or personalised nutrition.

90 Days covers general strength and cardio. Recompose is a more focused eight-week strength and muscle-building cycle, with priority on legs and glutes, for experienced gym-goers. Choose one cycle at a time.