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Women’s Program Umbrella

Focus Strength · Aesthetics · Hormonal Balance

BUILT LIKE HER™

Discipline Over Motivation

This is what it means to be Built Like Her.

A woman who trains with intention, fuels her body with purpose, and measures progress in more ways than just the scale.

Choose Your Program Explore the System

Measure it. Trust it. Build from it.

  1. 01 Entry The Blueprint™
  2. 02 Foundation TransformHer™
  3. 03 Strength Muscle Baddie Blueprint™
  4. 04 Advanced EmpowerHer™

The System

This is what it meansto be Built Like Her.

The real mechanics of body recomposition — building muscle and losing fat at the same time — without the guesswork, fad diets, or extreme programs.

Built Like Her client bench pressing
Data over doubts

  1. Train

    Train with intention.

    Strength training basics — reps, sets, tempo, and progressive overload.

    • TransformHer Training Log
    • Workout Split Schedule
    • Strength Progression Blueprint

  2. Fuel

    Fuel with purpose.

    Calories first, macros second, protein as the anchor, and flexible dieting.

    • Beginner Macro Planner
    • Recomp Meal Matrix
    • Protein Source Guide (Women’s Edition)
    • Meal Prep Simplified Guide

  3. Measure

    Measure beyond the scale.

    Photos, measurements, and ratios like waist-to-hip and shoulder-to-waist tell the whole story.

    • Body Composition Tracker
    • Baseline Metrics & Photosheet
    • Recalibration & Milestone Sheet

Built Like Her™ Ecosystem Map

Choose your program.

Transformation courses — one-time purchase, lifetime access. Workout-only subscriptions — standalone recurring programs.

Course

Subscription

Tier 1Entry

1 Course The Blueprint™ Women — entry / higher BMI 01 · Entry
1B Subscription Fierce and Fit Mechanical advantage drop sets — intermediate tier $25/mo founding

Tier 2Advanced

2 Course Muscle Baddie Blueprint™ Women — intermediate/advanced recomp 03 · Strength
2B Subscription Curve Appeal Mechanical advantage drop sets — advanced tier Coming soon

Women’s direct counterpart to The Delta Protocol™

Women — entry / higher BMI · Course

The Blueprint™

Data over doubts.

Your real starting line — measured, not guessed.

This is the entry point for women starting from a higher BMI who are done with guesswork. Before a single macro is set, you get a clean, honest baseline — because this is navigation data, not judgment data.

Focus
  • Phase 0 — Baseline & Calibration
  • Foundations & Mindset
  • Blueprint Nutrition
  • Hydration & Electrolytes
  • The Menstrual Cycle Performance Guide
Built for
Women starting from a higher BMI

$200 or 3 × $70 · founding price, then $300

Start The Blueprint
The Blueprint™

Beginner/intermediate recomposition foundation

Built Like Her™ — Evidence-Based Physiology · Course

TransformHer™

This is what it means to be Built Like Her.

TransformHer is the foundational course for every woman ready to learn the real mechanics of body recomposition — building muscle and losing fat at the same time — without the guesswork, fad diets, or extreme programs.

Focus
  • Recomposition 101
  • Foundations of Training
  • Nutrition Foundations
  • Lifestyle & Recovery
  • Discipline Over Motivation
Built for
Beginner-to-intermediate

$225 or 3 × $85 · founding price, then $325

Start TransformHer
TransformHer™

Intermediate/advanced female body recomposition + strength

Women — intermediate/advanced recomp · Course

Muscle Baddie Blueprint™

You’re done shrinking yourself. Now build.

A data-driven strength and physique course for women who already train and want developed legs and glutes, a strong, defined upper body, a waist that reads smaller, and the confidence that comes from getting stronger on purpose.

Focus
  • Phase 0 · Baseline & Calibration
  • Baddie Training Principles
  • Baddie Nutrition
  • Sculpting Your Shape
  • Progress & Evolution
Built for
Women with some training experience who want strength as a goal

$225 or 3 × $85 · founding price, then $325

Start Muscle Baddie Blueprint
Muscle Baddie Blueprint™

Advanced strength, aesthetics & hormonal balance training

Women — intermediate/advanced recomp · Course

EmpowerHer™

Advanced Recomposition Mastery.

EmpowerHer is in development — priced now to reserve its tier in the female intermediate-advanced funnel slot.

Focus
  • EmpowerHer Performance Log
  • Cycle Syncing Performance Tracker
  • Power Aesthetic Split Schedule
  • Mindset Mastery Journal
Built for
Advanced strength, aesthetics & hormonal balance

$225 or 3 × $85 · founding price, then $325

In development
EmpowerHer™

Muscle Baddie Blueprint™

Worksheets. Trackers.Reference materials.

Course materials for intermediate/advanced female body recomposition + strength.

14 Downloads
Included with Muscle Baddie Blueprint™

01 Progress journal

Blueprint Progress Journal

Tracks training, nutrition, and self-reflection.

02

Baseline Metrics & Photosheet

Physical progress tracking template.

  • Shared tool
03

Recomp Meal Matrix

Build-your-own meal combinations by macro range.

  • Shared tool
04

Transform Nutrition Planner

Macro + hydration planning sheet.

  • Shared tool
05

Protein Source Guide (Women’s Edition)

Protein food reference and swaps.

  • Shared tool
06

Cycle Syncing Training Tracker

Periodized training by menstrual phases.

07

Workout Split Schedule

4-day aesthetic structure.

  • Shared tool
08

Conditioning + NEAT Tracker

Step and cardio logging sheet.

  • Shared tool
09

Recovery & Mobility Guide

Stretching and foam-rolling templates.

  • Shared tool
10

Mindset & Motivation Workbook

Weekly reflection and mindset reset.

  • Shared tool
11

Recalibration & Milestone Sheet

Data and photo comparison log.

  • Shared tool
12

Nutrition Audit Worksheet

Identifies weak spots in macro compliance.

  • Shared tool
13

Habit Systems Tracker

Daily consistency tracker.

  • Shared tool
14

Blueprint Continuation Map

Roadmap to StrongHER or EmpowerHer™.

How the course works

You always know why.

You start with Phase 0: your baseline, your maintenance calories, and your starting macros, all from a tape measure and a food scale.

  1. Phase 0

    Baseline & Calibration

    • Body fat (Navy method)
    • Lean body mass
    • Measurements
    • Photos

  2. Phase 1

    Fat loss + muscle

    Losing body fat while building muscle.

  3. Phase 2

    Fat loss + muscle

    Losing body fat while building muscle.

  4. Phase 3

    Strength + muscle

    Getting stronger while building muscle.

  5. Phase 4

    Strength + muscle

    Getting stronger while building muscle.

Also from Body Nova

RECOMP-X™

A tiered men’s body recomposition system designed to help men rebuild their physiques through structure, discipline, and intelligent programming.

Explore RECOMP-X™
  • The Delta Protocol™

    The Delta Protocol™

    Video course · $225 founding

    Men — higher body fat / advanced

    The recomp system for men who are done waiting on motivation.

    1. M1Phase 0 — Baseline & Calibration
    2. M2Calories & Deficits
    3. M3Nutrition Essentials
  • Shredded Steel

    Shredded Steel

    Subscription · $25/mo founding

    Workout-only subscription · intermediate tier

    Push past failure. Keep the weight. Change your leverage.

    1. M1Mechanical Advantage Drop Set Block
    2. M2Conventional Strength Block
  • Elite Edge

    Elite Edge

    Coming soon

    Workout-only subscription · advanced tier

    The next level of mechanical advantage training is coming.

Measure it. Trust it. Build from it.

Done shrinking.Ready to build.

Women starting from a higher BMI Course The Blueprint™ Your real starting line — measured, not guessed. Start The Blueprint Beginner-to-intermediate Course TransformHer™ This is what it means to be Built Like Her. Start TransformHer