Build - Women

BUILD is a strength and hypertrophy program designed for women who want to build muscle, increase strength, and create shape through structured, progressive training. Best suited to intermediate to advanced lifters, it focuses on balanced development across both the lower and upper body — helping you add lean muscle where it counts: glutes, legs, shoulders, arms, and core.

The program runs 3, 4 or 5 days per week for both gym and home training. Progressive overload is built into every phase, giving you the structure to keep getting stronger and see changes in both strength and shape over time.

Whether you are building toward a more muscular physique, chasing strength goals or simply want a program that keeps progressing, BUILD is designed to deliver that.

• 3, 4 or 5 training days per week

• Intermediate to advanced level

• Available for gym or home training

• Upper and lower splits for balanced muscle development

• Built-in de-loads to manage fatigue and keep you progressing

• Designed to run at maintenance or in a calorie surplus to support recovery and growth.

• Built around Coach Mark Carroll's proven approach to building muscle and shape in women

• Available as both a gym and home program so you can train wherever suits you

• Progressive overload built into every phase so strength and shape keep building

• Designed to run at maintenance or in a calorie surplus to support muscle growth

• A long-term approach to physique building so you have more to reveal when you are ready to cut

This Program Is Ideal If You:

• Want to build muscle and create more shape and definition across glutes, legs, shoulders, back, arms, and core

• Are an intermediate to advanced lifter ready for structured programming

• Train at the gym or prefer to train from home

• Are eating at maintenance or in a calorie surplus

• Want a program that keeps progressing month on month

• Are thinking long term about your strength and physique