Physique Beginner & Intermediate Split Women

Titan Forge Physique 4-Day Split — Women

Progress under the guidance of a Master Trainer ISSA, physiotherapist, and multiple-time world champion. Reach your goals alongside the best in the industry.

Want to build your glutes, sculpt your legs, lose excess fat, and feel strong, healthy, and confident in your shape? The Titan Forge Physique Split is built to take you there using scientifically grounded methods — with a structure deliberately weighted toward the lower body.

This is a program built specifically for women. The week is built around two dedicated lower-body days — a full Glutes-Adductors session and a Quads-Hams-Calves session — balanced with Push and Pull days that build a strong, defined upper body. You develop the areas most women want to shape, without neglecting the rest.

With this program you can:

• Build and shape your glutes and legs

• Build strength and improve posture

• Lose fat (when combined with a caloric deficit)

With four training days a week, you get more frequent stimulus for faster, more visible results — while still leaving room to recover.

This program is built across experience levels:

• Beginner: up to 1 year of training

• Intermediate & Advanced: 1–3+ years of training

Each level is calibrated across three key parameters:

• Volume — the number of sets and reps

• Intensity — expressed in RIR (reps in reserve)

• Complexity — exercise selection and intensity techniques

Why choose the Titan Forge Physique Split?

• A focus on glute and leg development: Dedicated Glutes-Adductors and Quads-Hams-Calves days are built specifically to develop and shape your lower body, with Push and Pull days completing a balanced, strong physique.

• More frequent stimulus for faster results: Four sessions a week provide a constant training stimulus for building and reshaping your body, with a flexible rotation that adapts if the pace feels too demanding.

• A clear, easy-to-follow plan: Every exercise is laid out with sets, reps, RIR targets, tempo, and rest periods specified, so you always know exactly what to do.

• Better posture and a stronger core: The program builds stability and strength that improves how you move and carry yourself every day.

• Flexibility for every level: The program grows with you from Beginner through Advanced, with volume, intensity, and exercise complexity adjusting as you progress.

• Built for the gym: Designed specifically for gym training, giving you the structure to train in a properly equipped environment.

Who is the Titan Forge Physique Split for?

• Women who want to develop their glutes and sculpt their legs as the primary goal.

• Women who want to reduce body fat by combining structured training with proper nutrition.

• Active women who want steady progress through a higher training frequency.

• Beginners who want to learn to train correctly, with every exercise clearly explained.

• Anyone who wants more energy, better mobility, and greater confidence.

What does the program cover?

A 4-day split with A and B sessions for variation:

• Quads — Hams — Calves (A / B)

• Push (A / B)

• Glutes — Adductors (A / B)

• Pull (A / B)