Built Like Her™ — Strength + Recomposition
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.
- Build the body that turns heads
- Done shrinking
- Ready to build
The problem
Fat doesn’t have shape. Muscle does.
Most women are taught to chase a smaller number. So they eat less, add cardio, and watch the scale. Some lose weight and lose their shape with it. Others lift hard but guess at food, guess at progress, and stall without knowing why.
“Most people being leaner or even skinnier, if they starve away, they also kill their curves.”
Fat doesn’t have shape. Muscle does. And you can’t build it on too little food or too little information.
Mixed neural hypertrophy
Bigger muscles. Heavier weights. More muscle.
Muscle Baddie Blueprint is built around mixed neural hypertrophy — for women who want to build serious physical strength, move heavy weights, and recompose their physique at the same time.
01
Larger muscle
More muscle tissue gives you a greater force potential.
02
Greater force potential
More force lets you move heavier weights with good form.
03
Heavier weights
Heavier loads make every set demand more from the muscle.
04
More fiber recruitment
Heavier sets recruit more muscle fibers — which builds more muscle, and the loop starts again.
What a muscle baddie actually is
“When I say muscle baddie, I’m not talking about a body type. I’m talking about a woman who has decided she is done shrinking herself and ready to build.”
Muscle Baddie Blueprint™
How the course works
You start with Phase 0: your baseline, your maintenance calories, and your starting macros, all from a tape measure and a food scale. Then you move through four training phases. Two focus on losing body fat while building muscle. Two focus on getting stronger while building muscle. You are never doing everything at once, and you always know why you are doing what you are doing.
| What you need | Why |
|---|---|
| A tape measure | Navy body fat, measurements, and ratios. No special equipment. |
| A food scale and measuring cups | Accurate calories and macros are the foundation. We do not guess. |
| A food tracking app | To log and hit your numbers. |
Muscle Baddie Blueprint™
What changes when you stop guessing
01
You’ll know your real starting point
Phase 0 sets your baseline: body fat (Navy method), lean body mass, measurements, and photos.
02
You’ll eat for a purpose
Calories first, macros second, protein as the anchor, and flexible dieting so you build curves without being stuck on foods you hate.
03
You’ll see progress the scale misses
Photos, measurements, and ratios like waist-to-hip and shoulder-to-waist tell the whole story.
04
You’ll train in phases
Some phases reduce body fat, others build muscle and strength, so you don’t stall without knowing why.
05
You’ll build confidence through proof
As you get stronger, the question changes to: what else am I capable of that I didn’t believe I was capable of?
06
You’ll be ready for real life
Parties, travel, and busy weeks are planned for, so one event doesn’t derail a month.
The hourglass, explained honestly
It’s always you versus you.
A smaller-looking waist is partly fat loss and partly proportion: wider, rounder shoulders and fuller hips and glutes make the waist read smaller. You’ll also hear the part most programs skip: genetics plays a role. Bone structure differs, so you chase your own best ratios without judging yourself against someone else’s.
“It’s always you versus you. Your starting point versus where you’re at now.”
Muscle Baddie Blueprint™
Inside the course
- Phase 0 · Baseline & CalibrationYour numbers, your maintenance calories and how to confirm them, your starting macros, your weekly check-in, and how phases transition.
- 1 · The Baddie FoundationIdentity first: what it means to be a muscle baddie, how the course works, and realistic goals.
- 2 · Baddie Training PrinciplesHow we train, your split, machine setup, and progressive overload.
- 3 · Baddie NutritionFueling for curves, macros made simple, the Baddie Plate Method, meal plans, protein, and eating out.
- 4 · Sculpting Your ShapeThe hourglass aesthetic, glute growth, nutrient timing, core confidence, and The Hourglass Illusion.
- 5 · The Baddie LifestyleConfidence beyond the gym, mindset and motivation, cardio, balance, stress, and sleep.
- 6 · Progress & EvolutionTrack like a pro, know when to adjust training and nutrition, and level up.
Included
What’s included
This is a program, not 1:1 coaching. Custom nutrition and custom workout programs are available as separate paid services.
- Full curriculum, lifetime access, unlocked the day you enroll (no drip)
- BNF Calorie & Macro Calculator with Navy body fat for women and men
- Strength & Aesthetic Tracker: estimated one-rep max, PR board, waist-to-hip and shoulder-to-waist tracking
- Long-Term Tracking Template: check-ins, ratio and body fat trends, adjustment log, and a where-I-am-vs-goal comparison
- Sample Meal Plan Guide: four sample days with macros, plus a grocery staples list
- Meal Prep Cheat Sheet and Macro Guide
- Maintenance Estimation Worksheet and 7-10 Day Validation Protocol
- The Baddie Social Eating Guide
- Tempo handout: how to read and perform your workouts
- Goal-Setting Guide, Baddie Identity Builder, and Confidence & Gym Anxiety worksheet
- Confidence & Mindset Challenge Pack with printable trackers
- Evolution Roadmap for choosing your next 90 days
- Complimentary 4-6 month workout program subscription
- Free live workshop access while you’re an active participant
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.
-
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.
-
Muscle gain
B. Jordan
Added a good amount of muscle in about a year.
Results vary. Light coaching with Chris over about a year.
-
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.
Meet your coach
Science-first. Honest about what takes time.
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. The approach is science-first and honest about what takes time.
Founding member
Founding member pricing
Founding price
Muscle Baddie Blueprint™
Women — strength + recomposition
$225
or 3 payments of $85
- Mature price (after 6 months)
- $325 · 3 × $112
- Access
- Lifetime · full unlock, no drip
Rises to $325 (3 × $112) six months after launch. Founding pricing holds for six months from this course’s own launch date, then it is retired for good.
2-pay option also available at checkout: 50% now, 50% at day 30.
Already a Body Nova customer? Your loyalty discount applies automatically.
Refund policy: refundable within 48 hours of purchase only if less than 15-20% of the course content has been accessed. After that, the sale is final. Live workshops and VIP services are final-sale from the time of purchase.
Muscle Baddie Blueprint™
FAQ
Will lifting make me bulky?
You’re building shape, not trying to look like a man, and you don’t have a man’s hormones or genetics, so that isn’t what happens by accident. Resistance training is one of the most effective tools for building shape where you want it while losing the fat that hides it.
How fast will I see results?
No promised timeline. Speed depends on your starting point, consistency, and genetics. You get a way to see progress early and often: measurements, photos, ratios, and strength.
Do I have to eat clean?
No. The course teaches flexible dieting: calories first, macros second, and foods you’ll actually eat.
Why the Navy body-fat method?
It is accessible and repeatable. It needs a tape measure and consistency, not special equipment or an appointment.
Is this for beginners?
Muscle Baddie Blueprint is built for women with some training experience who want strength as a goal. If you are new to the gym, start with Basic to Baddie. If you are starting from a higher body fat, start with The Blueprint.
How long are the workouts?
About 75-90 minutes.
What if I miss workouts or life gets busy?
The course teaches you to plan ahead and aim for about 90%, with the other 10% reserved for real life. Prepared beats perfect.
What equipment do I need at home?
A tape measure, food scale, measuring cups, and a food tracking app. Workouts are designed for a gym.
Is there coaching or a community?
Not at this time. You get the full course, trackers, handouts, the workout subscription, and free live workshops while you’re active.
Muscle Baddie Blueprint™
“This is your course now. I built it. You own it. I’m not going to tell you it’s easy, but I am going to tell you it’s worth it.”