By Will Duru, BSc (Hons) Sport and Exercise Science
If you’re a petite woman who has been training consistently, you know the incredible feeling of strength and the confidence that comes with it. But now, you’re ready for the next level. You’re ready to push your limits, build dense, lean muscle, and sculpt a physique that reflects your hard work and dedication. My name is Will Duru, and as a personal trainer with over a decade of experience, I’ve designed this program specifically for you. This isn’t a beginner’s workout; this is a 12-week advanced program designed to get you in the best shape of your life.
I’ve had the privilege of guiding countless women on their fitness journeys. I’ve seen them transform from feeling uncertain and hesitant to becoming powerful, confident athletes who take pride in their strength. This program is for the woman who is no longer afraid to lift heavy, who understands that building muscle is the key to a strong, lean, and healthy body. It’s designed to help you build dense, high-quality muscle without adding unwanted body fat, creating a powerful and athletic physique.
Beyond Aesthetics: The Life-Changing Impact of Advanced Strength Training
For the advanced female lifter, strength training becomes less about simple weight loss and more about performance and empowerment. It’s about the thrill of hitting a new personal record, the discipline it takes to push through a tough set, and the mental resilience you build along the way. This advanced training will not only transform your physique but also enhance your mental strength.
The confidence you’ve built so far is just the beginning. Pushing your body to new heights of strength and endurance creates a profound sense of self-efficacy that extends far beyond the gym. You learn to embrace challenges, overcome obstacles, and you carry that strength into every aspect of your life. This program is designed to unlock your full potential.
The Science of Strength: Fueling Longevity and a High-Performance Life
As an advanced lifter, you’re already reaping the benefits of strength training, but it’s crucial to understand the science to optimise your results. Strength training is a powerful tool for longevity. It combats age-related muscle loss (sarcopenia) and builds strong, dense bones, which is especially important for petite women who may be at a higher risk for osteoporosis. Every rep you perform is an investment in a longer, healthier, and more active life.
Your Ultimate Training Partner: The 12reps App
An advanced program requires precision, and the 12reps app is the perfect tool to ensure you stay on track. It’s more than just a strength training app; it’s a comprehensive weightlifting app that allows you to meticulously plan and track your progress. You can build this entire 12-week program, watch video demonstrations for every exercise, and use the built-in stopwatch to time your rest periods with precision. To take your training to the next level, you need the right tools. Download the 12reps app and start your 7-day free trial to experience the difference.
Fueling the Machine: Nutrition for Dense Muscle Growth
To build dense muscle without gaining fat, your nutrition needs to be as precise as your training. It’s a scientific process of fueling your body for performance and recovery.
Caloric Intake for a 60kg Woman
To build muscle, you need to be in a slight caloric surplus. This means consuming slightly more calories than your body needs to burn. A wild guess won’t cut it. Let’s get scientific.
- Basal Metabolic Rate (BMR): We first calculate your BMR using the Mifflin-St. Jeor equation, a common and reliable formula. For a 60kg (132 lbs) woman who is, let’s say, 5’2” (157 cm) and 30 years old, the BMR would be approximately 1,300 calories.
- Total Daily Energy Expenditure (TDEE): Next, we take into account your activity level. Since you’ll be training intensely 3 days a week, we’ll use an activity multiplier of 1.55 (moderately active).
- TDEE = 1,300 (BMR) x 1.55 (Activity Level) = 2,015 calories. This is your maintenance level.
- Caloric Surplus for Muscle Gain: To build lean muscle, a conservative surplus of 250-300 calories is ideal. This encourages muscle growth while minimising fat gain.
- Target Daily Intake = 2,015 + 250 = ~2,265 calories.
Macronutrient Breakdown
Now, let’s break those calories down into protein, carbs, and fats.
- Protein: This is the most critical macronutrient for muscle repair and growth. For an advanced lifter, the scientific literature recommends 6 to 2.2 grams of protein per kilogram of body weight [1]. For a 60kg woman, this is:
- 60 kg x 2.0 g/kg = 120 grams of protein per day.
- (120g protein x 4 calories/gram = 480 calories)
- Fats: Healthy fats are essential for hormone production and overall health. A good target is 8 to 1.0 grams of fat per kilogram of body weight.
- 60 kg x 0.9 g/kg = 54 grams of fat per day.
- (54g fat x 9 calories/gram = 486 calories)
- Carbohydrates: Carbs are your primary fuel source for intense workouts. The remaining calories will come from carbohydrates.
- 2,265 (Total) – 480 (Protein) – 486 (Fats) = 1,299 calories from carbs.
- (1,299 calories / 4 calories/gram = ~325 grams of carbs per day).
Your Daily Target for a 60kg Woman: – Calories: ~2,265 – Protein: 120g – Fats: 54g – Carbohydrates: 325g
The Ultimate 12-Week Advanced Petite Power Program
This program is designed to challenge you. Before each session, perform a 10-minute warm-up (incline treadmill walk or rowing machine) followed by dynamic mobility stretches like the World’s Greatest Stretch and Cat-Cow to prepare your body for the work ahead.
Phase 1 establishes your advanced foundation with challenging single sets. Each workout has 5 exercises with 1 warm-up set plus 4 working sets (5 total sets per exercise). Start each session with a 10-minute warm-up and mobility work.
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Bench Press | Barbell | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | 70-80% 1RM | 2-3 minutes |
Bent-Over Barbell Row | Barbell | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | 70-80% 1RM | 2-3 minutes |
Dumbbell Shoulder Press | Dumbbells | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 2 minutes |
Weighted Pull-ups | Bodyweight/Weight | 1 warm-up + 4 working | 5-6 (warm-up), 4-6 (working) | Add 5-10kg | 2-3 minutes |
Plank Hold | Bodyweight | 1 warm-up + 4 working | 45-60 sec (warm-up), 60-90 sec (working) | Bodyweight | 90 seconds |
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Back Squat | Barbell | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | 75-85% 1RM | 3 minutes |
Romanian Deadlift | Barbell | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | 75-85% 1RM | 3 minutes |
Bulgarian Split Squat | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 6-8 each leg (working) | Heavy load | 2 minutes |
Barbell Hip Thrust | Barbell | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Heavy load | 2-3 minutes |
Single Leg Calf Raise | Bodyweight | 1 warm-up + 4 working | 12-15 each leg (warm-up), 15-20 each leg (working) | Bodyweight/Weighted | 90 seconds |
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Deadlift | Barbell | 1 warm-up + 4 working | 6-8 (warm-up), 4-6 (working) | 80-90% 1RM | 3-4 minutes |
Smith Machine Overhead Press | Smith Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 2-3 minutes |
TRX Pistol Squat | TRX | 1 warm-up + 4 working | 6-8 each leg (warm-up), 5-8 each leg (working) | Bodyweight | 2 minutes |
T-Bar Row | Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 2-3 minutes |
Russian Twists | 1 warm-up + 4 working | 20-25 total (warm-up), 25-30 total (working) | 8-12kg | 90 seconds |
Phase 2: Advanced Strength & Power (Weeks 5-8)
Phase 2 introduces challenging supersets to maximise intensity and muscle growth. You’ll perform 5 main exercises followed by 4 superset exercises (9 total exercises per workout). Each exercise includes one warm-up set and four working sets.
Day 1: Upper Body Domination
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Incline Barbell Press | Barbell | 1 warm-up + 4 working | 6-8 (warm-up), 4-6 (working) | 80-85% 1RM | 3 minutes |
Wide-Grip Pull-ups | Bodyweight/Weight | 1 warm-up + 4 working | 4-6 (warm-up), 3-5 (working) | Add 10-15kg | 3 minutes |
Dumbbell Shoulder Press | Dumbbells | 1 warm-up + 4 working | 6-8 (warm-up), 5-7 (working) | Heavy load | 2-3 minutes |
Barbell Rows | Barbell | 1 warm-up + 4 working | 6-8 (warm-up), 5-7 (working) | Heavy load | 2-3 minutes |
Close-Grip Bench Press | Barbell | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Moderate-heavy load | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Dumbbell Flyes | Dumbbells | 1 warm-up + 3 working | 10-12 (warm-up), 8-10 (working) | Moderate-heavy weight | No rest |
A2 | Diamond Push-ups | Bodyweight | 1 warm-up + 3 working | 8-10 (warm-up), 6-10 (working) | Bodyweight | 2-3 minutes |
B1 | Lateral Raises | Dumbbells | 1 warm-up + 3 working | 12-15 (warm-up), 10-12 (working) | Moderate weight | No rest |
B2 | TRX Face Pulls | TRX | 1 warm-up + 3 working | 12-15 (warm-up), 10-15 (working) | Bodyweight | 2-3 minutes |
Day 2: Lower Body Domination
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Front Squat | Barbell | 1 warm-up + 4 working | 6-8 (warm-up), 4-6 (working) | 75-85% 1RM | 3-4 minutes |
Sumo Deadlift | Barbell | 1 warm-up + 4 working | 6-8 (warm-up), 4-6 (working) | 80-90% 1RM | 3-4 minutes |
Single Leg RDL | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 6-8 each leg (working) | Heavy load | 2-3 minutes |
Barbell Hip Thrust | Barbell | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Very heavy load | 2-3 minutes |
Walking Lunges | Dumbbells | 1 warm-up + 4 working | 10-12 each leg (warm-up), 8-10 each leg (working) | Heavy load | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Jump Squats | Bodyweight | 1 warm-up + 3 working | 8-10 (warm-up), 6-8 (working) | Bodyweight | No rest |
A2 | Single Leg Glute Bridge | Bodyweight | 1 warm-up + 3 working | 10-12 each leg (warm-up), 8-12 each leg (working) | Bodyweight | 2-3 minutes |
B1 | Kettlebell Swings | Kettlebell | 1 warm-up + 3 working | 20-25 (warm-up), 15-20 (working) | Heavy weight | No rest |
B2 | Pistol Squats | Bodyweight | 1 warm-up + 3 working | 3-5 each leg (warm-up), 2-5 each leg (working) | Bodyweight/Assisted | 2-3 minutes |
Day 3: Full Body Domination
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Conventional Deadlift | Barbell | 1 warm-up + 4 working | 5-6 (warm-up), 3-5 (working) | 85-95% 1RM | 4 minutes |
Overhead Press | Barbell | 1 warm-up + 4 working | 6-8 (warm-up), 4-6 (working) | Heavy load | 3 minutes |
TRX Row | TRX | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Bodyweight | 2 minutes |
Smith Machine Squat | Smith Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 2-3 minutes |
Dumbbell Thrusters | Dumbbells | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Moderate-heavy load | 2-3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Kettlebell Swings | Kettlebell | 1 warm-up + 3 working | 20-25 (warm-up), 15-20 (working) | Heavy weight | No rest |
A2 | Mountain Climbers | Bodyweight | 1 warm-up + 3 working | 20-30 total (warm-up), 15-25 total (working) | Bodyweight | 2-3 minutes |
B1 | Plank to Push-up | Bodyweight | 1 warm-up + 3 working | 6-8 (warm-up), 5-8 (working) | Bodyweight | No rest |
B2 | Bicycle Crunches | Bodyweight | 1 warm-up + 3 working | 20-30 total (warm-up), 15-25 total (working) | Bodyweight | 2-3 minutes |
Phase 3: Elite Performance (Weeks 9-12)
Phase 3 is where you reach elite performance levels. This is the most challenging phase, designed to push your limits and create the dense, powerful muscle you’ve been working toward.
Day 1: Upper Body Elite
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Barbell Bench Press | Barbell | 1 warm-up + 4 working | 5-6 (warm-up), 3-5 (working) | 85-95% 1RM | 3-4 minutes |
Weighted Pull-ups | Bodyweight/Weight | 1 warm-up + 4 working | 3-5 (warm-up), 2-4 (working) | Add 15-20kg | 3-4 minutes |
Military Press | Barbell | 1 warm-up + 4 working | 5-6 (warm-up), 3-5 (working) | 85-90% 1RM | 3 minutes |
Barbell Rows | Barbell | 1 warm-up + 4 working | 5-6 (warm-up), 3-5 (working) | 85-90% 1RM | 3 minutes |
Weighted Dips | Bodyweight/Weight | 1 warm-up + 4 working | 6-8 (warm-up), 4-6 (working) | Add 10-15kg | 2-3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Incline Dumbbell Flyes | Dumbbells | 1 warm-up + 3 working | 8-10 (warm-up), 6-8 (working) | Heavy weight | No rest |
A2 | TRX Tricep Press | TRX | 1 warm-up + 3 working | 8-10 (warm-up), 6-10 (working) | Bodyweight | 3 minutes |
B1 | Dumbbell Pullovers | Dumbbells | 1 warm-up + 3 working | 8-10 (warm-up), 6-8 (working) | Heavy weight | No rest |
B2 | Pike Push-ups | Bodyweight | 1 warm-up + 3 working | 6-8 (warm-up), 4-8 (working) | Bodyweight | 3 minutes |
Day 2: Lower Body Elite
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Back Squat | Barbell | 1 warm-up + 4 working | 4-5 (warm-up), 2-4 (working) | 90-95% 1RM | 4-5 minutes |
Conventional Deadlift | Barbell | 1 warm-up + 4 working | 4-5 (warm-up), 2-4 (working) | 90-95% 1RM | 4-5 minutes |
Single Leg RDL | Dumbbells | 1 warm-up + 4 working | 6-8 each leg (warm-up), 4-6 each leg (working) | Very heavy load | 3 minutes |
Barbell Hip Thrust | Barbell | 1 warm-up + 4 working | 6-8 (warm-up), 4-6 (working) | Maximum load | 3 minutes |
Bulgarian Split Squat | Dumbbells | 1 warm-up + 4 working | 6-8 each leg (warm-up), 4-6 each leg (working) | Very heavy load | 2-3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Pistol Squats | Bodyweight | 1 warm-up + 3 working | 3-5 each leg (warm-up), 2-4 each leg (working) | Bodyweight/Weighted | No rest |
A2 | Jump Lunges | Bodyweight | 1 warm-up + 3 working | 8-12 total (warm-up), 6-10 total (working) | Bodyweight | 3 minutes |
B1 | Kettlebell Swings | Kettlebell | 1 warm-up + 3 working | 20-25 (warm-up), 15-20 (working) | Maximum weight | No rest |
B2 | Single Leg Calf Raise | Bodyweight/Weight | 1 warm-up + 3 working | 12-15 each leg (warm-up), 10-15 each leg (working) | Add weight if possible | 3 minutes |
Day 3: Full Body Elite
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Thrusters | Barbell | 1 warm-up + 4 working | 6-8 (warm-up), 4-6 (working) | Heavy load | 3-4 minutes |
Man Makers | Dumbbells | 1 warm-up + 4 working | 4-6 (warm-up), 3-5 (working) | Heavy weight | 3-4 minutes |
TRX Pistol Squat | TRX | 1 warm-up + 4 working | 4-6 each leg (warm-up), 3-5 each leg (working) | Bodyweight | 3 minutes |
Renegade Rows | Dumbbells | 1 warm-up + 4 working | 6-8 (warm-up), 4-6 (working) | Heavy weight | 3 minutes |
Turkish Get-up | Kettlebell | 1 warm-up + 4 working | 3-4 each side (warm-up), 2-3 each side (working) | Heavy weight | 3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Burpee Box Step-ups | Bodyweight | 1 warm-up + 3 working | 8-10 total (warm-up), 6-8 total (working) | Bodyweight | No rest |
A2 | Plank Jacks | Bodyweight | 1 warm-up + 3 working | 15-20 total (warm-up), 12-18 total (working) | Bodyweight | 3 minutes |
B1 | Kettlebell Windmill | Kettlebell | 1 warm-up + 3 working | 4-6 each side (warm-up), 3-5 each side (working) | Moderate-heavy weight | No rest |
B2 | Bear Crawl | Bodyweight | 1 warm-up + 3 working | 15-20 steps (warm-up), 12-18 steps (working) | Bodyweight | 3 minutes |
Maximising Your Elite Performance with the 12reps App
The 12reps app is essential for an advanced program like this. As the ultimate strength training app and weightlifting app, it provides the precision and tracking capabilities you need to excel.
Building Your Elite Routine: Navigate to “Build Your Routine” in the app and meticulously select each exercise from this comprehensive 12-week program. The app’s extensive exercise library includes detailed video demonstrations for every movement, ensuring you maintain perfect form even under heavy loads.
Advanced Progress Tracking: Log every set, rep, and weight with precision. The app creates a detailed record of your progress, allowing you to see exactly how your strength is developing across all movements. This data is invaluable for making informed decisions about load progression.
Precision Rest Timing: Utilise the built-in stopwatch to accurately time your rest periods. At this advanced level, proper rest is crucial for maintaining the intensity needed to stimulate further adaptations.
Form Perfection: Even as an advanced lifter, form checks are essential. The app’s video demonstrations ensure you’re performing each movement with optimal technique, maximising results while minimising injury risk.
Your Elite Transformation Awaits
This 12-week program represents the pinnacle of strength training for petite women. It’s designed to push you beyond your current limits and help you build the dense, powerful muscle that reflects your dedication and hard work. You’re not just building a better physique; you’re building an unbreakable mindset and a body that will serve you for life.
The journey to elite performance isn’t easy, but that’s what makes it so rewarding. Every challenging set, every personal record, every moment you push through when you want to quit – these are the moments that forge true strength. You have the knowledge, the program, and the tools. Now it’s time to execute.
Download the 12reps app today and start your 7-day free trial. Your strongest, most powerful self is waiting. It’s time to unleash your full potential and show the world what you’re truly capable of achieving.
Your elite transformation starts now. Let’s build something extraordinary together
