16 Week Advanced Body Comp Program for Women

$79.99 $59.99

This program is delivered via my Dowdell Fitness Systems Coaching App available for iOS and Android. You will benefit from having more detail and most of all be able to access in app features.

SKU: 44827 Category: Tag:


This 16-week program is broken down into four, 4-week phases and is designed for women who have already been training and are looking for something more serious with the goal of adding lean muscle mass and decreasing body fat.

Inside the App, you will find everything you need in order to get the most out of this experience. There is a Coaching section where you will have access to six short coaching videos in order to educate you on a variety of topics pertaining to the program. I’ve also included a nutritional handbook to help teach you proper nutritional habits for living a healthier, leaner lifestyle.

Finally, you will find the training programs themselves (see below for more detail) which not only include all of the program details but also short video clips of all of the movements, exercise descriptions, coaching tips, etc.

As for the training program itself, it consists of four, 4-week training blocks (which scale up in intensity from phase to phase) and each block is broken down into two main components, the strength training sessions, and energy system development (i.e., cardio) sessions. I’ve provided some additional program details below:

Strength Training Sessions
  • The strength training workouts will be performed three times per week on non-consecutive days (i.e., M, W, and F).
  • Each total body strength training session will be preceded by a short dynamic warm-up (i.e., Movement Preparation) and followed up by some light static stretching.
  • The sessions should take under an hour including the warm-up and stretch.


Energy System Development (ESD) Sessions (optional).
  • These ESD (i.e., Cardio) sessions will be performed three times per week on the days in between the strength training sessions.
  • Each phase will have different ESD workouts and the focus will change from phase to phase by increasing the intensity.
  • The sessions will range from around 20-55 minutes depending on the focus of the session.


Once you purchase this Program, you will be redirected to a “Sign Up” page. Then after you sign up for the app you will receive an e-mail with further instruction on how to download the app in both iOS and Android versions onto your tablet or device.


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