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Femeaora

Build Stronger Glutes, a Defined Waistline
and Confident Posture — in 90 Days

A structured, gym-based body-sculpting program written for women who want shape, strength and proportion — not endless cardio and not a bodybuilding plan.

Three progressive workout plans. A 24-exercise form library. Nutrition guidance. Printable trackers for all 90 days.

Cover of The 90-Day Body Shaping Gym Blueprint for Women by Femeaora
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One-time payment · 76 pages · PDF download · Read on phone, tablet, desktop or print

For women 18–40  ·  Beginner to intermediate  ·  Requires access to a gym

The Problem

Most women's fitness advice was never written for the body you actually want.

There comes a point where the goal stops being "lose weight" and becomes something more specific: feeling confident in fitted clothes. Standing taller. Feeling strong and proud of your shape.

But the industry still pushes women toward two extremes. On one side, hours of cardio sold as the route to fat loss. On the other, bodybuilding programs built around adding as much mass as possible.

Neither is wrong. Neither was designed for the woman who wants balanced, feminine proportions.

So what usually happens is this: you train hard without a plan for shape. You do the exercises you already know. You avoid the equipment you're unsure about. You stop and restart. And after months of effort, the mirror looks broadly the same — because effort without direction doesn't sculpt anything.

The missing piece is almost never willpower. It's a structure that tells you what to train, in what order, with what progression, and how to know it's working.

Most women are not trying to become bodybuilders. They want fuller glutes, a defined waistline, elegant posture, toned legs, a strong back — and a level of definition that enhances their natural shape rather than overwhelming it.

The Solution

The Femeaora Method — training for shape, not size

The 90-Day Body Shaping Gym Blueprint for Women is a complete, structured program that treats your physique as something you design rather than something you shrink. It concentrates on the areas that have the greatest influence on a feminine silhouette: glutes, core and waistline, posture muscles, back and shoulder line, and lower-body strength.

Everything in the guide is organised around five pillars.

Pillar 01

Strategic Strength

Train with purpose to develop shape, definition and balanced muscle development — instead of exercising without direction.

Pillar 02

Posture & Alignment

Improve the way you stand, move and carry yourself. Posture can hide months of progress — or reveal it.

Pillar 03

Sustainable Nutrition

Support your training through balanced eating and protein awareness rather than restrictive dieting.

Pillar 04

Consistency Over Perfection

Small actions repeated consistently outperform extreme short-term efforts. The program is built to be kept up.

Pillar 05

Confidence Through Action

Confidence is treated as a skill built alongside physical progress — not a reward that arrives at the end.

The Structure

Three 30-Day Phases

Month 1 Foundation — technique, familiarity, consistency.
Month 2 Sculpting — progressive overload.
Month 3 Refinement — definition and polish.

What This Changes

What you get out of following it

  • You walk in with a plan. Every training day is written out — exercise, sets, reps, order. No standing in the gym deciding what to do next.
  • You train the areas that actually change your shape. Glute work, waistline and core, posterior chain and posture muscles are prioritised deliberately, not incidentally.
  • You stop guessing on form. Every exercise in the library includes how to perform it, what to focus on, and the specific mistakes to avoid.
  • You get a beginner-friendly entry point. Unsure exercises come with easier alternatives, so nothing in the plan is a dead end.
  • You know how to progress. Dedicated progression guidance means the plan keeps working past week three instead of going stale.
  • You can see progress that the scale hides. Photos, measurements, strength logs and habit tracking — because shape can change while weight stays flat.
  • Nutrition becomes simple. Protein and hydration basics, how to build a balanced plate, pre-workout meal ideas, and a smarter way to shop.
  • You build the habit, not just the streak. A daily habit system and a two-minute posture reset designed to survive weeks when motivation doesn't.
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Inside The Main Guide

62 pages, seven chapters

This is the actual table of contents — not a summary of it.

Chapter 1

The Femeaora Body Sculpting Method

What body sculpting actually means · the role of curves and proportion · why posture matters more than most women realise · the five pillars

Chapter 2

90-Day Transformation Overview

Month 1 Foundation · Month 2 Sculpting · Month 3 Refinement — the purpose of each phase and what to expect from it

Tracking

Track Your Progress

Progress photos (how and when to take them) · body measurements · strength progress · habit consistency

Chapter 3

Body Goal Sections

Glutes · waistline definition · deep back line · posture and elegance · toned legs · feminine upper body · gym confidence

Chapter 4

Workout Plans

Beginner 3-day plan · intermediate 4-day plan · optional 5-day plan · progression guidance. Every session laid out day by day with sets and reps.

Chapter 5

Exercise Library — 24 Exercises

14 lower-body & glute exercises, 10 upper-body & posture exercises. Each with target area, step-by-step execution, form cues, common mistakes and a beginner alternative.

Chapter 6

Nutrition Guidance

Protein and hydration · building balanced meals · pre-workout meal ideas · smart grocery shopping

Chapter 7

The Femeaora Habit System

Daily feminine fitness habits · the two-minute posture reset · the Femeaora success formula

Closing

Your First 90 Days Are Only the Beginning

How to maintain your results after the program ends

What's Included

Three PDFs — 76 pages in total

Main Guide

The 90-Day Body Shaping Gym Blueprint for Women

The complete program: the method, the three-phase 90-day framework, body goal sections, all three workout plans, the 24-exercise library, nutrition guidance and the habit system.

62 pages · A4 PDF
Included

Progress & Lifestyle Tracker

Printable progress pages: before/after photo placements with dates, body measurement tables, strength progress logs and habit consistency tracking.

5 pages · A4 printable PDF
Bonus

Bonus Tracker Pages

Goal setting · weekly meal planning · grocery list · hydration log · weight & measurement tracking · calorie and food diary · workout log.

9 pages · A4 printable PDF

All three files are delivered together as a single download immediately after purchase. Formatted A4 so the tracker pages print cleanly at home — or fill them in digitally if you prefer.

Who It's For

Is this the right program for you?

This is written for you if

  • You're a woman roughly 18–40 who wants to change your shape in a healthy, realistic way
  • You have access to a gym and are willing to use free weights, machines and cables
  • You're a complete beginner — or you've trained before and want structure and direction for the first time
  • Your goals are glutes, waistline, posture, legs, back and gym confidence rather than a number on the scale
  • You want to train 3, 4 or 5 days a week and want the plan to match
  • You'd rather build habits you can keep than chase an extreme 6-week push

This is probably not for you if

  • You have no gym access — the plans are built around gym equipment, and this is not a home-workout or bodyweight program
  • You want a competitive bodybuilding or powerlifting program
  • You want a calorie-counted meal plan written for you — this teaches nutrition principles and gives you the templates to plan your own
  • You're looking for a guaranteed or rapid outcome. Results vary between individuals and cannot be guaranteed
  • You want video coaching or one-to-one programming — this is a written guide, not a coaching service

How It Works

From checkout to your first session

Order through ClickBank's secure checkout

Payment is processed by ClickBank, a licensed online retailer. Your card details are handled by ClickBank — not by us.

You're taken straight to your download page

Immediately after payment you land on a confirmation page with your download. A receipt and access email from ClickBank arrives at the address you used at checkout.

Download all three PDFs

Save them to your phone, tablet or computer. They're yours to keep — no app, no login, no subscription, and nothing expires.

Read it through once, then start

The guide recommends reading it fully before you begin, so you understand the method before you train. Print the tracker pages while you're at it.

Pick your plan and start Month 1

Choose the 3-, 4- or 5-day plan that fits your week. Log your workouts, take your starting photos and measurements, and follow the progression guidance from there.

Why It's Worth It

What structure is actually worth

A single session with a personal trainer typically costs more than this entire program, and it gives you one hour. This gives you 90 days of programming, a form reference for 24 exercises you can return to indefinitely, nutrition guidance, and printable tracking for the whole cycle — for a one-time payment.

And it's re-usable. When the 90 days are finished, the closing chapter covers how to maintain your results, and you can run the cycle again at heavier loads. The exercise library doesn't stop being useful. Nothing renews, nothing locks, nothing gets taken away.

Get Started

The complete program

One-time payment · Instant download
$37
USD
  • The 90-Day Body Shaping Gym Blueprint — 62-page main guide
  • Progress & Lifestyle Tracker — 5 printable pages
  • Bonus Tracker Pages — 9 printable pages
  • 76 pages total, delivered instantly as PDF
  • Yours to keep — no subscription, no expiry
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60-DAY MONEY-BACK GUARANTEE
If the program isn't right for you, you can request a refund within 60 days of purchase through ClickBank's standard return policy. Contact details for refund requests are below.

Questions

Frequently asked

Do I need a gym membership?

Yes. The workout plans are built around gym equipment — barbells and dumbbells, cables, the lat pulldown, leg press, leg curl and abductor machines, and a bench. This is not a home or bodyweight program. If you don't currently have gym access, this isn't the right guide for you.

I've never trained before. Is this too advanced?

No. The beginner 3-day plan is the intended starting point, and Month 1 is deliberately about learning to move correctly and building familiarity rather than lifting heavy. Every exercise in the library includes step-by-step instructions, form cues, the common mistakes to avoid, and a beginner alternative where relevant.

How many days a week do I train?

You choose. There's a 3-day beginner plan, a 4-day intermediate plan and an optional 5-day plan. All three are written out in full, so you can pick the one that fits your schedule and move between them as your availability or experience changes.

Will this make me look bulky?

The method is explicitly built around training for shape and proportion rather than maximum size, with emphasis on glutes, core, posture muscles and lower body. Upper-body work is included because it matters for posture and strength, but the stated goal is balanced development rather than added mass. That said, how any individual body responds to training varies.

Is there a meal plan with calories?

Not a prescribed calorie-counted meal plan. Chapter 6 covers nutrition principles — protein, hydration, how to build a balanced meal, pre-workout meal ideas and smarter grocery shopping — and the bonus trackers give you meal-planning, grocery-list and food-diary templates to plan your own. If you want a personalised calorie prescription, speak to a registered dietitian.

What format is it, and can I print it?

Three PDF files, 76 pages total, formatted to A4. Read them on a phone, tablet or computer, or print them. The tracker and worksheet pages are designed specifically to be printed and filled in by hand, though you can also complete them digitally.

How quickly do I get it?

Immediately. You're taken to a download page as soon as your payment is processed, and ClickBank also emails you a receipt with access details. If anything goes wrong with your download, email us using the address below and we'll get it to you.

What results should I expect?

The guide sets out what the program is designed to develop — glute development, waistline definition, posture, leg tone, back and shoulder shape, core stability and gym confidence — and it's honest that individual results vary and cannot be guaranteed. Outcomes depend on consistency, nutrition, recovery, sleep, lifestyle and individual circumstances. Anyone promising you a fixed result in a fixed time is guessing.

Is this suitable if I'm pregnant, injured, or have a medical condition?

Consult a qualified healthcare professional before starting this or any exercise program — particularly if you are pregnant, nursing, recovering from injury, taking medication, or living with an existing medical condition. This guide is educational and is not medical advice.

How do I get a refund if it isn't for me?

Purchases are covered by ClickBank's standard 60-day return policy. You can request a refund through ClickBank's customer service using your order receipt, or contact us directly at the support address below and we'll help you with it.

Will my payment details be safe?

Checkout is handled entirely by ClickBank, a licensed online retailer that processes the transaction and issues your receipt. We never see or store your card details.

Support

Real people, real replies

Product & download support

Questions about the guide, trouble with your download, or anything else about the program:

info@femeaora.com

We reply to every message personally — no automated-only responses — and aim to answer by the end of the next business day.

Billing, receipts & refunds

ClickBank is the retailer for this purchase and handles payments, receipts and refunds.

ClickBank Customer Support

You can look up your order with your receipt number or the email address you used at checkout. You can also email us and we'll help you through it.

Health & Medical Disclaimer

The information contained within this guide is intended for educational and informational purposes only. It is not intended to replace professional medical advice, diagnosis or treatment.

Always consult a qualified healthcare professional before beginning any exercise or nutrition program, particularly if you are pregnant, nursing, recovering from injury, taking medication, or have an existing medical condition.

While every effort has been made to provide safe and effective recommendations, participation in any exercise program carries inherent risks. By following the guidance provided in this guide, you accept full responsibility for your own health and wellbeing.

This product makes no claim to prevent, treat, cure or diagnose any disease or medical condition.

Results Disclaimer

Individual results will vary and cannot be guaranteed. Success depends on many factors including consistency, nutrition, recovery, lifestyle habits, sleep and individual circumstances. No specific outcome, rate of change, or physical result is promised or implied by the purchase of this guide. No testimonials or customer results are presented on this page.

Product Disclaimer

This product is provided on an "AS IS" and "AS AVAILABLE" basis, without warranties of any kind, either express or implied, to the fullest extent permitted by applicable law. This is a digital, downloadable, self-guided written program. It is not a coaching service, a personal training service, a medical service, or a nutrition prescription service.