WeLLPhysique

What Is WeLLPhysique?

WeLLPhysique is an aesthetic-focused training program designed for women who want to build muscle definition and shape using the machines and cable systems at a commercial gym.

This program uses evidence-based hypertrophy training to help you sculpt your physique, improve muscle tone, and feel confident walking into the weight room with a plan. It’s built specifically with women 35+ in mind — honoring recovery, joint health, hormonal considerations, and training age.

Who This Program Is Created For

• Women who want muscle definition, shape, and “I lift” energy
• Women 35+ who are ready for more structured gym training
• Those who enjoy machines and cable work more than free-weight only programs
• Women who want aesthetic goals without apology
• Anyone who feels lost walking into the gym and wants a clear plan to follow
• Women who want a true upper/lower hypertrophy split designed for results

What’s Included

• 4-day hypertrophy training split: 2 upper days + 2 lower days
• Machine, cable, and dumbbell-based exercises programmed for muscle growth
• Mobility and warm-ups for shoulders, hips, and spine
• Progressive overload built into 8-12 week training cycles
• Detailed sets, reps, tempo, and rest intervals
• TrueCoach delivery with video demos and technique cues
• Optional technique review and messaging support inside the app

Sessions are typically 45–60 minutes, depending on rest and tempo.

Equipment Needed

WeLLPhysique is designed for a commercial gym or well-equipped home gym with access to:

• Leg press machine
• Hamstring curl machine (seated or lying)
• Quad extension machine
• Lat pulldown machine
• Seated row or cable row station
• Chest press machine (or similar)
• Cable stack or functional trainer
• Dumbbells (light to heavy)
• Adjustable bench

Substitutions and alternatives will be suggested when possible, but access to machines will give you the best results.

How WeLLPhysique Fits With Cardio, Yoga, and Outdoor Training

WeLLPhysique pairs well with low- to moderate-intensity cardio and restorative practices like yoga or mobility work. Because the focus is muscle building, we want to protect recovery — especially for your legs.

You can still run, ride, hike, or get outside, but we avoid stacking intense cardio sessions on heavy lower-body days whenever possible.

Why This Program Works

Hypertrophy training is one of the best ways for women to improve body composition, boost metabolic health, and feel strong and confident in their skin.

• Machines allow safe, targeted loading with fewer compensations
• We emphasize technique and control, not just moving weight
• Volume and frequency are dialed in for women 35+to support recovery
• Upper/lower splits ensure each muscle group gets enough love each week
• Programming is progressive, not random — your results will show it

You don’t need to crush yourself with high-intensity classes to change your physique. You need structured hypertrophy training, appropriate recovery, and consistency.