{"id":5630,"date":"2025-11-12T20:35:50","date_gmt":"2025-11-12T18:35:50","guid":{"rendered":"https:\/\/superbmuscle.lt\/product\/9-savaiciu-4d-moteru-treniruociu-programa-ifbb-pro-edition\/"},"modified":"2026-10-27T21:17:36","modified_gmt":"2026-10-27T19:17:36","slug":"9-savaiciu-4d-moteru-treniruociu-programa-ifbb-pro-edition","status":"publish","type":"product","link":"https:\/\/superbmuscle.lt\/en\/product\/9-savaiciu-4d-moteru-treniruociu-programa-ifbb-pro-edition\/","title":{"rendered":"IFBB PRO \u2013 DEFINED FORM (4d.) 9-week training program for women"},"content":{"rendered":"

DEFINED FORM is a nine-week training programme for women, designed for 4 sessions per week. It suits intermediate and advanced trainees and provides a structured approach to strength training.<\/p>\n

Your training week<\/h3>\n
    \n
  1. Lower body: glutes, hamstrings, quadriceps and calves.<\/li>\n
  2. Upper body: back, triceps and core.<\/li>\n
  3. Lower body: a different glute and thigh exercise variation.<\/li>\n
  4. Upper body: shoulders, chest, biceps and core.<\/li>\n<\/ol>\n

    What is included?<\/h3>\n
      \n
    • A nine-week training plan in PDF format.<\/li>\n
    • Exercise demonstration videos.<\/li>\n
    • Guidance on progression, training load and rest.<\/li>\n<\/ul>\n

      The programme includes guidance on training and the menstrual cycle. Wellbeing and recovery vary between individuals, so adjust your training load to suit you.<\/p>\n

      The programme was created by coach and IFBB PRO athlete Vilius Petrik. Results depend on individual circumstances and consistency.<\/p>","protected":false},"excerpt":{"rendered":"

      DEFINED FORM is a nine-week training programme for women, with 4 sessions per week, exercise videos and progression guidance.<\/p>","protected":false},"featured_media":5986,"template":"","meta":{"_themeisle_gutenberg_block_has_review":false},"product_brand":[],"product_cat":[133],"product_tag":[167,174,168,170,172,173,169,166,171],"class_list":["post-5630","product","type-product","status-publish","has-post-thumbnail","product_cat-pradedantiesiems","product_tag-9-savaiciu-programa","product_tag-jegos-treniruotes","product_tag-kuno-transformacija","product_tag-lieknejimas","product_tag-moteru-treniruotes","product_tag-progresine-programa","product_tag-sedmenu-formavimas","product_tag-sportas-moterims","product_tag-treniruotes-sporto-salei","first","instock","downloadable","virtual","purchasable","product-type-simple"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t