MLGA: The Female-Focused Program

• ✅ 4-Day Upper/Lower Hypertrophy Split (Lower Body Emphasis)

• ✅ 2 Glute + Hamstring focused leg days every week

• ✅ Balanced upper body days to build tone without adding bulk

• ✅ Built-in substitutions for every exercise (machines, cables, dumbbells)

• ✅ Progression tips so you can train smarter over time

• ✅ Mindset section to keep you focused and showing up

• ✅ Cleanly formatted PDF (print or open on your phone)