Rebecca RouseWomen wanting lean strength, glute/shoulder lines and conditioning with minimal equipment.
Designed to help women build visible strength and shape without heavy barbell access. Many women hesitate to start due to gym environment or equipment barriers, so the plan uses kettlebell fundamentals and short conditioning blocks that can be done in small spaces. The structure prioritizes glute, shoulder and core work to match common female goals, while keeping skill-learning and progressive overload clear and achievable.
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Runs 6 weeks, 3 sessions weekly. Each session opens with prep, then a strength block emphasizing glutes, shoulders and core using kettlebells/dumbbells with RPE guidance, then a short conditioning finisher for calorie output and work capacity. Early weeks focus on movement quality; later weeks increase volume/intensity and include a challenge to verify visible progress. Equipment needs are light, making it realistic for women training at home or in minimalist gyms.
Chest
Shoulders
Legs
Abs
Other
BackLegsAbsChestBackShouldersLegsAbsMove clean before moving heavy; glutes and shoulders should lead shape work, not just fatigue. Use RPE to auto-regulate; if form drifts, freeze load and improve tempo. Treat finishers as controlled intensity, not panic cardio. Keep sessions ~45 min with deliberate reps, prioritize recovery with protein, sleep and light mobility. Select KB loads that allow clean reps across full sets without technique collapse.
Rebecca Rouse is a coach who designs structured programs that integrate barbell and kettlebell training to simultaneously improve strength, mobility, and muscle tone without complex equipment. Rather than focusing on powerlifting or bodybuilding competition prep, she primarily coaches everyday people and women, pursuing sustainable growth while emphasizing proper technique, progressive overload, and long-term sustainable training habits.
