Track 4
Same barbell. Different constraints. Not a lighter men’s PDF.
Use the free-weight templates or the CrossFit blocks as the skeleton. This page changes how you progress, how you scale gymnastics, and when you turn the intensity down — not which sex gets to squat.
What actually changes
| Topic | Default on this desk |
|---|---|
| Lifts | Squat, hinge, press, row, carry — same list. |
| Upper-body volume | Often needs an extra pressing or pulling set over the week. Add a set before you invent new exercises. |
| Pull-ups / dips | Strict first. Bands or foot-assist beat kipping volume that the shoulder does not own. |
| Conditioning | Zone-2 still wins. Mixed pieces cap the same 8–15 min as the CrossFit blocks. |
| Reload | If sleep, iron status, or cycle symptoms pile up, cut the piece before you cut the lift. |
Optional cycle-aware intensity (not a medical protocol)
Some athletes like a simple two-gear week across a month: when energy and sleep are good, run the sheet as written; when cramps, poor sleep, or a heavy week hit, keep the movement pattern and drop top-set load ~10% or skip the mixed piece. That is a training choice, not a hormone clinic. Pregnancy, postpartum, pelvic-floor symptoms, or pain with impact need a clinician — this site will not program those.
Templates to start from
Women’s strength week
3-day sheet with an extra upper-body slot and explicit pull-up progression.
Use the format generator
Pick AMRAP / EMOM / Tabata in the daily generator. Scale gymnastics to strict quality.
Free-weight track
Foundation or upper/lower. Add one upper accessory set.