AESTHETIC CURVES
Female Bodybuilding Subscription
Female Bodybuilding
Difficultly Meter
Subscription
Daily Female Bodybuilding Workouts
Price
$75 / Monthly
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A dynamic 6-day training split, delivered through app-based videos and a digital training log, focusing on muscle hypertrophy, targeted volume, and balanced strength to build a strong, aesthetically refined physique.
Aesthetic Curves is a female bodybuilding regimen crafted for women aiming to build a strong, toned physique that embodies the essence of female bodybuilding aesthetics. This comprehensive program blends proven bodybuilding techniques with functional strength training, focusing on muscular hypertrophy to enhance curves and define lean muscle. With a variety of exercises, each phase emphasizes progressive overload, targeted volume, and innovative density techniques, all designed to steadily elevate training intensity. Thoughtfully structured to shape muscle size and definition, boost strength, and carve out signature curves, Aesthetic Curves guides you toward sculpting your ideal physique. Begin your journey with Aesthetic Curves, where every session moves you closer to your bodybuilding goals.
- Phase 1: Metabolic Hypertrophy
- Phase 2: Strength Hypertrophy
- Phase 3: Strength Hypertrophy 2
- Phase 4: Strength 1
- Phase 5: Strength 2
- Phase 6: Max Relative Strength
Expertly designed for women at any fitness level, Aesthetic Curves builds a solid foundation in bodybuilding, equipping you with the skills and strength to reach advanced physique goals confidently.
Video Guidance for All Exercises
Video Guidance for All Exercises
Digital Training Log to Track your Progress
Video Guidance for All Exercises
Digital Training Log to Track your Progress
In-App Messenger for any Questions
Access the complete Aesthetic Curves training system with one subscription.
No contracts. Cancel anytime.
Sample Week
- Shoulders (Phase 1 Week 2)
- A Pillar / Movement Prep Session Warmup Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Rotator Cuff, Pec Minor Mobility: Hanging Scap Depressions 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15
- B1Prone Overhead Press 2 x 15
- B2Half-Kneeling KBBU Single Arm OH Press 2 x 8
- CDB Arnold Press 4 x 12
- D1Half-Kneeling Landmine Single Arm OH Press 3 x 8
- D2Landmine Bent Over Rear Delt Row 3 x 10
- E1Hanging Knee Raise 2 x 8
- E2Stomach Vacuum Practice 2 x 3:00 @ 10
- F1Seated DB Front Raise 3 x 10
- F2Seated DB Lateral Raises 3 x 12
- F3Prone Incline DB Reverse Fly 2 x 12
- GMachine Rear Delt Fly 3 x 12
- HEnergy Systems Development ALactic ESD (ATP - PC) Work Interval: 10s (1:50) > Sled Sprints Recover A: 1 minute (1:2.5) > Walking Recovery Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps
- ISuperband Shoulder Mobility (Kelly Starrett) 1 x 5:00
- Hamstrings/Back (Phase 1 Week 2)
- A Pillar / Movement Prep Session Warmup Foam Roll: Back, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Glute Bridge + Mini-Band Hip Abductions (2x20) Activation 2: Deep Squat + Thoracic Rotations (2x5 ea.)
- B12-KB Deadstop SLDL 2 x 8
- B2Single Leg Isometric Hamstring Bridge 2 x 20
- C1DB RDL 4 x 12
- C2Mini Band Squat Pulses 4 x 20
- D1Band Assisted Pull-Up 4 x 8
- D2Mini Band Shoulder External Rotation 4 x 10
- E1Adductor Side Plank (ground) 2 x 15
- E2Mini Band Hollow Body Hold 2 x 30
- F1GHD Nordic Curl 3 x 6
- F2Prone Machine Hamstring Curl 3 x 12
- F3Machine Standing Single Leg Curls 2 x 12
- G1Lat Pulldown 3 x 12
- G2Machine Seated Hip Adduction 3 x 15
- HEnergy Systems Development Aerobic Threshold ESD Work Interval: 10-120m (steady state continuous) A. Forward Sled Walk (hip harness) x20 yds B. Backward Sled Drags (handles) x20 yds wk 1: 6 reps wk 2: 10 reps wk 3: 12 reps wk 4: 8 reps
- IRecovery Lower Body Flexibility Flow (5 Minutes) - Squat Based x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
- Triceps/Biceps (Phase 1 Week 2)
- APillar / Movement Prep Session Warmup Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: FRC Prone Swimmer CAR's (2x4) Activation 1: KBBU Screwdrivers (2x10) Activation 2: Superband Pass-Throughs (2x10)
- B1Prone Snow Devils 2 x 15
- B2KBBU Single Arm Floor Press 2 x 8
- C1Close Grip Push-Up 4 x 12
- C2DB Bicep Curls 4 x 12
- D1TRX Tricep Extension 3 x 12
- D2TRX Biceps Curl 3 x 12
- E1Hanging Knee Raise 2 x 8
- E2Stomach Vacuum Practice 2 x 3:00 @ 10
- F1Barbell Bicep Curl 3 x 12
- F2Cable Rope Curl 3 x 12
- GTricep Rope Pulldowns 3 x 12
- HEnergy Systems Development Lactic ESD (Power : Short) Work Interval: 10s (1:5) > Deadball Slams Recover A: 25s (1:2.5) > Pushup to Elbow Plank Recover B: 25s (1:2.5) > Exercise Band Bicep Curl wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds
- ISuperband Shoulder Mobility (Kelly Starrett) 1 x 5:00
- Quads/Calves (Phase 1 Week 2)
- APillar / Movement Prep Session Warmup Foam Roll: Back, Glute/Hip, Quads, Groin Trigger Point: Quads, Hip Flexor, Piriformis Mobility: Kneeling & RFE Fascial Front Line + T-Spine Reaches Activation 1: Quadruped Hip CAR's (2x5/5) Activation 2: Mini Band Single Leg Hip Abductions (2x10)
- B1Band Assisted Reverse Nordic Curl 2 x 8
- B2Isometric Spanish Squat 2 x 30
- C1Box Squat 4 x 12
- C2Lateral Step Up 4 x 8
- D1RFE KB Goblet Split Squat 4 x 8
- D2Slider Lateral Lunge 4 x 8
- E1Swiss Ball Side Plank 2 x 15
- E2Swiss Ball Pike Rolls 2 x 10
- F1Machine Seated Calf Raise 3 x 15
- F2RFE Split Squat + Floating Heel 2 x 10
- F3Low Pogo + High Pogo 3 x 20
- G1Leg Extension 3 x 15
- G2Mini Band Single Leg Hip Abductions 3 x 10
- HEnergy Systems Development ALactic ESD (ATP - PC) Work Interval: 10s (1:50) > Sled Sprints Recover A: 1 minute (1:2.5) > Walking Recovery Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps
- IRecoveryLower Body Flexibility Flow (5 Minutes) - Squat Based x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
- Glutes/Triceps (Phase 1 Week 2)
- APillar / Movement Prep Session Warmup Foam Roll: T-Spine, Calves Trigger Point: Calves, Soleous Mobility: Banded Pigeon Stretch Activation 1: Single Leg Isometric Hip Bridge (2x30s) Activation 2: FRC Shoulder Swimmer CAR's (2x4)
- B1Plank to Push-Up 2 x 10
- B2Single Leg Squat to Bench (b/w) 2 x 10
- C1Machine Standing Hip Extension 4 x 12
- C2Mini Band Monster Walk 4 x 30
- D1Glute Bridge DB Floor Press 3 x 10
- D2DB Lateral Raise 3 x 15
- E1Mini Band Long Lever Reverse Crunch 2 x 10
- E2Side Plank Mini Band Clamshell (Static) 2 x 12
- F1Tricep Rope Pulldowns 2 x 30
- F2Cable Rope Curl 2 x 30
- G1Rope Face Pull 2 x 30
- G2Exercise Band Lateral Raise 2 x 30
- H1TRX RFE Split Squat Pulses 2 x 30
- H2KB Good Morning 2 x 30
- I1Lat Pulldown 3 x 12
- I2Half-Kneeling Banded Face Pull to Y-Press 3 x 10
- JEnergy Systems Development Aerobic Threshold ESD Work Interval: 10-120m (steady state continuous) A. Forward Sled Walk (hip harness) x20 yds B. Backward Sled Drags (handles) x20 yds wk 1: 6 reps wk 2: 10 reps wk 3: 12 reps wk 4: 8 reps
- KSuperband Shoulder Mobility (Kelly Starrett) 1 x 5:00
- Glutes/Back (Phase 1 Week 2)
- ASession Warmup Foam Roll: Back, Glutes, Quads, Groin Trigger Point: Scaps, Piriformis, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Glute Bridge + Mini-Band Hip Abductions (2x20) Activation 2: Deep Squat + Thoracic Rotations (2x5 ea.)
- B1FRC: SLDL Hip CAR's 2 x 5
- B2Single Leg Hip Thrust (Shoulder's Elevated) 2 x 10
- C1DB Sumo RDL 4 x 12
- C2TRX Inverted Row 4 x 12
- D1DB Reverse Lunge (Front Foot Elevated) 3 x 8
- D2Bent Over DB Row 3 x 8
- E1DB Renegade Row 2 x 8
- E2Ab Wheel 2 x 10
- F1SLDL (Ipsilateral Load) + Hand-Supported 2 x 12
- F2Machine Hip Thrusts 3 x 10
- F3Single Leg Glute Bridge (Foot Elv.) 2 x 15
- G1Seated Cable Row 4 x 12
- G2Machine Seated Hip Abduction 4 x 15
- HEnergy Systems Development Lactic ESD (Power : Short) Work Interval: 10s (1:5) > Heavy KB Swings Recover A: 25s (1:2.5) > Single Leg ISO Hip Bridge (Left) Recover B: 25s (1:2.5) > Single Leg ISO Hip Bridge (Right) wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds
- IBanded Pigeon Stretch 1 x 2:00
“Transitioning from Division 1 tennis to bodybuilding, I loved the program’s focus on hypertrophy methods combined with compound movements. The balanced approach to muscle development was a refreshing change from the functional workouts I used to do for tennis performance.”
Tamara Arnold
D1 Tennis Player / Bodybuilder
“As an NPC bikini competitor, I found this program perfect for my off-season. It’s a solid set of workouts that help me build muscle and target my weak points, setting me up for success in my next round of shows.”
Javin Hope
NPC Competitor
“I really appreciated the program’s structure, with some days focused on higher volume and others on strength movements. The emphasis on glutes was fantastic, and everything felt balanced for comprehensive results.”
Monija Fasulo
NPC Competitor
“I loved the program’s thorough design, balancing challenging workouts with recovery, and focusing on both lower body and foundational upper body exercises. The structure made progress easy, and I learned new techniques along the way.”
Hannah Baptista
Bodybuilder
