Wounded Amazon, The Met
3 PHASES · 3X/WEEK · GYM REQUIRED

Amazonia

Named for the Amazons, who trained as equals to any warrior of their time.

A complete strength and muscle program built around women's training and recovery considerations — with core work chosen with the pelvic floor in mind and lifestyle guidance woven in.

Included downloads: The program PDF, an editable Excel training log, and a digital PDF training log.

Get the program — $45 Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.
12 weeks
Duration
3x/week + 2 catalyst sessions
Frequency
Gym required
Equipment
Women's strength
Focus
The approach

How the program works

Three strength workouts per week (Day 1, 3, 5). Catalyst sessions on Days 2 and 4 are optional — perform either of the two included pelvic floor circuits, or substitute a Train Areté add-on program in that slot for extra, targeted work. Days 6 and 7 are for rest and recovery.

Every strength session includes a required core movement, and in Phase I those are the pelvic floor and anti-extension drills — a 90/90 hip lift with a full exhale, then the dead bug, then the bird-dog. That work is part of the program, not an optional extra bolted on. From Phase II the core slot progresses the way everything else does — reverse crunches and side plank hip dips, then leg raises and cable chops — so the abs and obliques get trained directly, on top of the bracing rather than instead of it.

Repeat all three Phase I workouts each week for a full 4 weeks before advancing to Phase II.
The structure

What's inside

Three phases of four weeks each, and two things move together: the main lifts run 3 × 10–12, then 3 × 10–15, then 5 × 5, and the tempo goes from a deliberate three-second lowering, to a controlled two, to driving the weight up. No weight is printed anywhere in the book — every set is prescribed by effort, in reps left in reserve, so the load scales to you.

PHASE I
Foundation
Build a strength foundation with controlled tempo and moderate volume, dialing in form on the foundational lifts.
Weeks 1-4
PHASE II
Volume
Increase training volume to build lean muscle through higher-rep work.
Weeks 5-8
PHASE III
5×5 Strength
Shift to heavier compound lifting to emphasize strength while continuing to build muscle.
Weeks 9-12

Ships as a print-ready PDF with full exercise tables, a week-by-week calendar, and this program's own pre-filled digital training log. (Mnemosyne is the blank, universal edition — not required.)

Amazonia program page with reps-in-reserve and phase effort tables. Amazonia program page explaining when and how to take an optional light week. Amazonia equipment checklist for the 12-week women's strength program.

Actual pages from the book — tap any to enlarge.

Is this your path?

Who it's for

Most programs reserve an optional weekly catalyst slot — add-ons from the library drop straight into it. No catalyst day in your program? Every specialization add-on carries a Micro-Catalyst page that doses the same work in minutes.
The myth behind the name

The nation of warrior women

The Amazons were a nation of women who trained for war from childhood — archers, riders, and soldiers the greatest Greek heroes measured themselves against. Heracles' ninth labor was to take the war-belt of their queen, Hippolyta; simply facing an Amazon was considered proof of a hero.

Amazonia is built on their premise: strength isn't borrowed and it isn't softened — it's trained. The program treats a woman's strength as the standard, not the exception.

Amazonia

$55 $45 one-time

Included downloads: The program PDF, an editable Excel training log, and a digital PDF training log.

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Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.