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Look Good/Feminine
Protocols


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One

Three full body, scalable workouts focused on balanced muscular development and improving your physique using compound and isolation exercises to target the most common problem areas. One hour or less. Can be performed 2-3 times per week. Full gym needed.
Workouts: 3
Length: less than 35 min
Full Gym

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Two

Build lean muscle and strength using a variety of minimalist workouts built around compound and assistance exercises. Can be performed 2-4 times per week with at least one day rest in between workouts. Focus on progressive overload and getting stronger week to week to get the most out of this protocol.
Workouts: 4
Length: less than 35 min
Full Gym
Adjustable Bench Barbell Cable machine Dumbbells Roman Chair/Hyperextension Treadmill
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Three

Develop a strong, integrated physique with simple, efficient workouts. Built around compound exercises with a special focus on your posterior chain and lower body. Minimal equipment needed, full gym preferred. For best results perform 2-3 times per week with at least one day rest in between workouts.
Workouts: 2
Length: less than 35 min
Full Gym
Adjustable Bench Barbell Cable machine Dumbbells
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Four

Compound and isolation exercises build a foundation of strength and mobility in your upper and lower body for a balanced physique. Minimal equipment needed, full gym preferred. Can be performed 2-4 times per week with at least one day rest in between workouts.
Workouts: 2
Length: 35-45 min
Full Gym
Barbell Cable machine Dumbbells Treadmill
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Five

Build full body strength using only your own bodyweight. Can be performed anywhere with nothing but a chair. Developed to be performed 2-4 times per week depending on your schedule and ability to fully recover between workouts. You can use additional weights if desired but they are not required to get the most out of this minimalist protocol.
Workouts: 2
Length: less than 35 min
Bodyweight

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Six

Glute and leg development using straight forward free weight based exercises. Scalable, challenging workouts for results you can see and feel with nothing but some dumbbells. Designed to be performed 2-3 times per week with a day of rest in between workouts.
Workouts: 2
Length: less than 35 min
Free Weights
Dumbbells
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Seven

Sculpt a balanced, lean physique with intense but joint-friendly free weight exercises. Built on a foundation of controlled, compound movements and core-focused programming. Designed to be repeated 2-3 x/week. Aim for perfect form, every rep, to get the most out of this workout.
Workouts: 2
Free Weights
Adjustable Bench Barbell Dumbbells Roman Chair/Hyperextension
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