Ultimate Female Diet and Training Program

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Ultimate Female Diet & Training Program



Unbeknown to most of today’s society, women have always been idolised as lean, strong and powerful figures throughout history. The image of Cleopatra, the great Queen of Egypt seducing the almighty Roman warrior Mark Antony with dominant confidence, illustrates the Goddess-like figure she and so many other women were expected to emulate throughout their reigns. What was once described as competency and steadfast determination as the great attributes to encompass women leaders, has unfortunately gave way to sluggishness and incompetency at its core. Women will always be judged in attractiveness scales for their competency, not idleness.

But things are changing rapidly. The “curvy” era of women was taken too far; being overweight was never attractive, and there’s an army of women returning to their routes of steadfast determination, and paving the way for others to follow. The last 4 years has seen more women underneath barbells in the gym, throwing around dumbbell’s and powering through conditioning work than ever before. The goddess-like figure is back in fashion, and rightfully so – women have always meant to be figures of strong, lean competency. Strong is indeed the new sexy.

A Strong is Sexy Program


If you want to tone your butt to stand out from the crowd, then that requires a strategic plan. A program that builds muscle, shapes it effectively, and strips back the fat to reveal a sexy, gorgeous physique. We’ve got just the program for you to reveal that goddess-like figure in all its glory.

The Program

Day 1 – Lower Body:

On this day we’re going to be working on building a truly amazing ass that’s round and firm, as well as a set of pins that have more definition than a dictionary. Here’s what you’re going to do:

  • Goblet Squats: 4 sets of 10 repetitions (hold a DB or Kettlebell to increase resistance)
  • Leg Press (Feet close together): 4 sets of 12 repetitions
  • Stiff-Legged Deadlift: 4 sets of 8 repetitions (with a DB or barbell)
  • Walking Lunges: 2 sets of 12-20 reps each leg (DB in each hand or bodyweight if you’re tired by now)
  • The key throughout to go HEAVY, and to maintain good form and time under tension (a 2 second eccentric / negative phase on each rep is key).

Day 2 – Upper Body:

It’s time to blast all those body parts that were integral to a ladies prominent posture throughout history: an upright, strong back with detailed muscle; slender, strong arms with no sag; and a slim, plummeting waistline as the marble floors they’d roam upon.

  • Standing DB Shoulder Presses: 3 sets of 8 repetitions
  • Overhand Cable rows: 3 sets of 8 repetitions
  • Press-ups: 3 sets of 10-12 repetitions
  • 1 Armed DB Rows: 3 sets of 10-12 repetitions

Day 3 – Conditioning:

On this day, you’re simply going to perform something with ALL OUT intensity.

  • 20 second sprints followed by 40 seconds walking
  • 20 seconds of battle ropes followed by 40 seconds of walking
  • 20 seconds of tyre flips / sledgehammer smashes followed by 40 seconds of walking


The key is, 20 seconds of all out, balls-to-the-walls intensity is what you need to be striving for, to burn those calories and light up that metabolic furnace that will leave you lean and explosive.

*NOTE: Take 1 days rest between each day and rotate each session as such. Aim for 3 workouts per week minimum.


A goddess needs to eat like a Queen. This doesn’t mean stuffing yourself like a pig; it means setting an example to the rest of the palace with the power of your newly acquired physique. Plenty of high quality meats for protein, vegetables, fruit and limited starchy carbs (sweet potatoes and white rice mainly) need to be the foundation of your diet.

You’re going to be supplementing with the finest products a warrior would have in her arsenal to achieve these goals:

  • Grazed – One serving before a meal daily: Being a model of health requires you to eat your greens. Grazed provided an athletic goddess with an abundance of powerful greens designed to provide excellent gut health, immune system support & CNS recovery, fighting off the stressors modern society has inflicted upon you and ensuring you’re feeling – as well as looking like – royalty on a daily basis.
  • Matador – 2-4 Capsules daily pre & post-workout: Females are sensitive to carbohydrates, yet still need to have a sufficient supply of glycogen to fuel intense workouts and day-to-day activity. If you’ve been off the boil before reading this, or need to ensure your calories are going towards building muscle – NOT fat – then Matador is the ultimate product to control insulin. Take control of the way your physique partitions nutrients.
  • ShredaBull – 3 Capsules daily (Morning, afternoon & late afternoon before meals): To achieve this goddess-like figure, you need to incinerate all the fat that’s plagued your body prior to this program. ShredaBull ensures you’re bursting with energy, focus and clarity throughout the way, as well as ensure you don’t stuff yourself silly by controlling your appetite. And, as an added bonus, ShredaBull makes an excellent pre-workout to ramp up your intensity and release stubborn fat cells. Truly the icing on the cake – although we won’t be celebrating by eating one!



Being in phenomenal shape is a choice. You can either choose to live up to your historical expectations, or shun them in favour of ill-health and a poor physique. At Project AD, we know our ladies train as hard as their male counterparts, and are equally as motivated by their inherent steadfast determination. That’s why they buy into what we’re saying and set an example for all to follow.


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