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.
Measure it. Trust it. Build from it.
The System
This is what it meansto be Built Like Her.
These courses don’t just hand you information. They walk you step by step through your transformation — with example meal plans, weekly Q&A support, and tools that build your confidence even if you don’t yet know how to “walk the walk.”
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Train
Train with intention.
Strength training basics — reps, sets, tempo, and progressive overload — shown step by step.
- TransformHer Training Log
- Workout Split Schedule
- Strength Progression Blueprint
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Fuel
Fuel with purpose.
Calories first, macros second, protein as the anchor — with example meal plans to follow.
- Beginner Macro Planner
- Recomp Meal Matrix
- Protein Source Guide (Women’s Edition)
- Meal Prep Simplified Guide
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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
The Body Nova method
The truth aboutprogressive overload.
The influencer myth
Add 5 lbs to the bar every single week, forever.
The truth
Real strength is non-linear. Your body adapts in waves, so real progressive overload pulls more than one lever — when the load can’t climb this week, something else can.
The 6 levers of Body Nova overload
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01
Intensity
Load
More weight on the bar — when your body is ready for it, not because the calendar says so.
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02
Volume
Workload
More total work: an extra set, an extra rep, more quality reps across the week.
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03
Density
Rest management
The same work compressed into less time. Tighter rests raise the demand without adding a pound.
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04
Frequency
Training intervals
How often a muscle gets trained — and recovered — across the week.
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05
Extended Sets
Rest-pause · drop sets · MADS
Take a set past the point where it would normally end and recruit the deeper muscle fibers.
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06
Targeted TUT
Time under tension
A controlled tempo keeps the muscle working longer on every rep, so every rep counts.
Rest period science
Rest isn’t downtime. Rest periods control recovery and the clearance of waste products from your muscles — so how long you rest decides what a set does for you.
Long rests Strength
Maximize strength expression: fuller recovery between sets lets you move heavier loads with better reps.
Short rests Fat loss
Create metabolic stress for fat loss — without relying on the “Taco Tuesday” myth of burning thousands of extra calories while you rest.
Built Like Her™ Ecosystem Map
Two pathways. One starting point: yours.
Video courses for women based on their starting point — not a beginner, intermediate, or advanced label. Choose your pathway by your body today and the goal you want: pure recomposition and aesthetics, or strength plus recomposition.
Start here
Level up
Pathway 1Recomposition / aesthetic
1 Course · Start here The Blueprint™ Higher body fat / higher BMI 01 · Higher body fat 1→ Course · Level up TransformHer™ → EmpowerHer™ Aesthetic recomposition, then the advanced step-up 02 → 04Pathway 2Strength + recomposition
2 Course · Start here Muscle Baddie Blueprint™ Mixed neural hypertrophy — lift heavy and recompose 03 · Strength + recomp 2→ Course or subscriptions EmpowerHer™ · Fierce & Fit Then Curve Appeal · Undulate: Flow · Pause & Conquer: Sculpt Training methodsThe Blueprint™
Data over doubts.
Your real starting line — measured, not guessed.
Built for women starting from a higher body fat / higher BMI. A long-duration initial deficit phase drops fat first, then the course pivots to metabolic repair and muscle building — walking you through every step with example meal plans and tools that build your confidence.
- Focus
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- Phase 0 — Baseline & Calibration
- Foundations & Mindset
- Blueprint Nutrition
- Hydration & Electrolytes
- The Menstrual Cycle Performance Guide
- Built for
- Women starting from a higher body fat / higher BMI
$200 or 3 × $70 · founding price, then $300
Start The Blueprint
TransformHer™
This is what it means to be Built Like Her.
For women who want aesthetic body recomposition — building muscle and losing fat at the same time to look and feel their best.
Shorter deficit phases protect your metabolism and preserve your muscle curves, without the guesswork, fad diets, or extreme programs.
- Focus
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- Recomposition 101
- Foundations of Training
- Nutrition Foundations
- Lifestyle & Recovery
- Discipline Over Motivation
- Built for
- Women seeking aesthetic body recomposition
$225 or 3 × $85 · founding price, then $325
Start TransformHer
Muscle Baddie Blueprint™
You’re done shrinking yourself. Now build.
Built around mixed neural hypertrophy for women who want serious physical strength, to lift heavy, and to recompose their physique at the same time.
Bigger muscles have greater force potential. Greater force moves heavier weights — and heavier weights recruit more muscle fiber. That loop builds developed legs and glutes, a strong, defined upper body, and a waist that reads smaller.
- Focus
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- Phase 0 · Baseline & Calibration
- Baddie Training Principles
- Baddie Nutrition
- Sculpting Your Shape
- Progress & Evolution
- Built for
- Women who want to lift heavy and build real strength
$225 or 3 × $85 · founding price, then $325
Start Muscle Baddie Blueprint
EmpowerHer™
Advanced Recomposition Mastery.
The advanced step-up course: advanced recomposition, aesthetics, and hormonal balance mastery. EmpowerHer is in development — priced now to reserve its place in the Built Like Her™ pathways.
- Focus
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- EmpowerHer Performance Log
- Cycle Syncing Performance Tracker
- Power Aesthetic Split Schedule
- Mindset Mastery Journal
- Built for
- Women ready for the advanced step-up
$225 or 3 × $85 · founding price, then $325
In development
Built Like Her™ subscriptions
Every program has a method.Every method has a reason.
Most workout plans are a random list of exercises. Every Built Like Her™ subscription is built on one specific training method — chosen for what it does to your muscles and run long enough to work. Here is the why and the how behind each one.
Basic to Baddie
Real progressive overload · 5 phases
Why it works
Light first. Heavy when it counts. You learn control, tempo, and the feel of each muscle before the weights climb — then the reps come down and the load goes up, and that is where you build muscle on purpose. Not a 30-day influencer shortcut.
How it works
- 30 weeks, 5 phases — a new phase unlocks every 6 weeks.
- Reps step down from 15–20 to about 6–10 on the main lifts.
- A demo video for every exercise, and a ramp into Muscle Baddie Blueprint or TransformHer.
Undulate: Flow
Undulating periodization
Why it works
Your body adapts to whatever you repeat. Run the same stimulus too long and progress stalls. Undulate rotates two kinds of training on a set schedule, so your body never settles into a plateau.
How it works
- Surge weeks — metabolic stress: shorter rests and denser work that drive fat loss.
- Forge weeks — mechanical tension: heavier loads and full rests that build muscle and strength.
- Pick the track that matches your goal. The 3-week wave repeats.
Surge Track · fat loss
- Wk 1 Surge
- Wk 2 Surge
- Wk 3 Forge
Forge Track · muscle build
- Wk 1 Forge
- Wk 2 Forge
- Wk 3 Surge
Pause & Conquer: Sculpt
Rest-pause training
Why it works
A normal set ends when the first wave of muscle fibers gives out. A short pause lets you go back in and recruit the deeper fibers a straight set never reaches — building shape and real strength.
How it works
- Rest-pause clusters: 4–6 reps, a short pause, then 2–4 more.
- 8+MR sets: 8 reps, a short pause, then max reps.
- Super Pump phases for fat loss.
Fierce & Fit
Poliquin-inspired MADS · 3 positions
Why it works
Change your position, not the weight. Three mechanical advantage positions in one continuous set extend time under tension to 18–24 reps — without changing pins or weights — so the whole muscle is worked to the end.
How it works
- 3 positions per set, same load, no pin changes.
- 18–24 reps per set under continuous tension.
- Monthly undulating periodization keeps the stimulus changing.
Curve Appeal
MADS · 4 positions
Why it works
The advanced version of the method: four positions per set demand a higher work capacity, built for experienced lifters who are ready to level up.
How it works
- 4 mechanical advantage positions per set.
- Higher work capacity required — the step after Fierce & Fit.
Personal Training & Custom Coaching
Train face-to-face.Custom 1-on-1 nutrition. Customized programming.
Body Nova Fitness Coaching is built by a personal trainer with 30+ years of experience, a master’s degree in exercise science, a bachelor’s in kinesiology, and the CSCS credential.
01Fort Worth, TX · In person
Face-to-Face Personal Training
Local 1-on-1 training.
Book a consultation for availability
Book a consultation02Setup + ongoing recalibration
Custom 1-on-1 Nutrition
Full custom meal plan writing — not just macro targets, but actual structured meal plans.
$150 setup + $75/mo or $200 flat (no ongoing adjustments)
Get started03One-time setup + ongoing
Customized Workout Programming
Customized workout plans tailored to your exact starting point, experience level, and individual goals.
$175 setup + $100/mo or $250 flat
Get started04Onboarding + monthly coaching
Full VIP Coaching
Combined Custom Nutrition + Customized Workout Programming, with Aesthetic Blueprint Tracker access included.
$297 onboarding + $149/mo
Start VIP coachingAll VIP clients get Aesthetic Blueprint Tracker access included.
Muscle Baddie Blueprint™
Your toolkit.Tools that do the work with you.
Not reference materials — tools. Every tracker, planner, and worksheet turns a lesson into action, so you can execute it, see it working, and build the body you came for.
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Tools
Included with Muscle Baddie Blueprint™
Blueprint Progress Journal
Track training, nutrition, and self-reflection in one place — so you see every win, spot what to adjust, and stay in control of your transformation.
Baseline Metrics & Photosheet
Capture your true starting point, so every change shows up — even when the scale doesn’t move.
- Shared tool
Recomp Meal Matrix
Build meals you actually enjoy that hit your macro range — no guesswork.
- Shared tool
Transform Nutrition Planner
Plan your macros and hydration for the week in minutes.
- Shared tool
Protein Source Guide (Women’s Edition)
Hit your protein target with easy foods and smart swaps.
- Shared tool
Cycle Syncing Training Tracker
Train with your cycle, not against it — intensity mapped to each phase.
Workout Split Schedule
Know exactly what to train every day of your 4-day aesthetic week.
- Shared tool
Conditioning + NEAT Tracker
Log steps and cardio so fat loss keeps moving between sessions.
- Shared tool
Recovery & Mobility Guide
Recover faster and move better with ready-made stretching and foam-rolling routines.
- Shared tool
Mindset & Motivation Workbook
Reset your mindset every week and build confidence on purpose.
- Shared tool
Recalibration & Milestone Sheet
Compare data and photos side by side and celebrate real progress.
- Shared tool
Nutrition Audit Worksheet
Find the weak spots in your macro compliance — and fix them fast.
- Shared tool
Habit Systems Tracker
Build the daily habits that make results automatic.
- Shared tool
Blueprint Continuation Map
See your next step mapped out — on to 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.
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Phase 0
Baseline & Calibration
- Body fat (Navy method)
- Lean body mass
- Measurements
- Photos
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Phase 1
Fat loss + muscle
Losing body fat while building muscle.
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Phase 2
Fat loss + muscle
Losing body fat while building muscle.
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Phase 3
Strength + muscle
Getting stronger while building muscle.
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Phase 4
Strength + muscle
Getting stronger while building muscle.
Transformations & Testimonials
Clients who came backto say thank you.
Real clients, real starting points. Tap a card to see every photo and the full story.
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Fat loss
Lucy
228 lbs to 121 lbs in about a year. 107 lbs lost.
Results vary. Worked one-on-one with Chris for about a year.
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Fat loss · Competition
Angelica
54 lbs lost, then she chose to compete in bikini and transformation categories.
Results vary. Three years of coaching with Chris.
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Competition
Kelly
After 15 years of lifting on her own, her competition transformation took just 3 to 4 months.
“He’s very knowledgeable about the nutrition side of it and the science behind why certain things work and why certain things don’t work.”
Results vary.
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Fat loss · Testimonials
Jen
142 lbs to 123 lbs in six months — problem areas finally changed.
“After only one month I saw parts of my body (my problem areas that seemed to never change no matter what I did) change!”
Results vary. Online coaching with Chris.
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Life goals
V. Godoy
Back in her dress for her son’s wedding.
“At my son’s wedding. Thank you Chris Howard for getting me back in my gorgeous dress! I couldn’t have done it without you!”
Results vary.
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Fat loss · Testimonials
T.
About 40 lbs lost in roughly six months.
“Chris Howard all day everyday! You forever changed my life! I appreciate you!”
Results vary.
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Testimonials
R. Stiles
My ‘gut’ is GONE!
“Thank you Chris! I have seen so much improvement since I began your regimen. My ‘gut’ is GONE! And I no longer crave sodas to the point that I don’t drink them anymore. I have recommended you to several people. Everyone who needs to lose weight and get fit should contact him. He can do it long distance.”
Results vary.
Also from Body Nova
RECOMP-X™
A men’s body recomposition system, framed by starting point, designed to help men rebuild their physiques through structure, discipline, and intelligent programming.
Explore RECOMP-X™-
The Delta Protocol™
Video course · $225 foundingRecomp / higher body fat
The recomp system for men who are done waiting on motivation.
- M1Phase 0 — Baseline & Calibration
- M2Calories & Deficits
- M3Nutrition Essentials
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Shredded Steel
Subscription · $25/mo foundingFoundational fat loss + recomposition
Push past failure. Keep the weight. Change your leverage.
- M1Mechanical Advantage Drop Set Block
- M2Conventional Strength Block
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Elite Edge
Coming soonAdvanced Body Recomposition System
Engineered for peak muscular density, neural drive, and athletic aesthetics.
Measure it. Trust it. Build from it.