Female
EVERYDAY FIT
At a glance
- Weeks
- 12
- Days a week
- 3–4
- Minutes a session
- 60
- Level
- All levels
- Where
- Gym or home
A transformation program for everyday women who want to build muscle, lose fat, and get stronger without training like a bodybuilder or competitor.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Everyday women who aren't chasing a bodybuilder/competitor look
What makes it different?
General, balanced transformation training rather than physique-competitor-level programming.
Primary Goal
General fitness: build muscle, lose fat, get stronger.
Description
Everyday Fit is designed for people who want to train efficiently, stay consistent, and get back in shape, without needing to live in the gym. It's ideal for those returning to training after time off, or simply looking for a sustainable way to build strength and muscle without chasing extremes.
The program uses safe, effective exercises that can be pushed hard without requiring advanced technique. You'll train in moderate rep ranges (6–15 reps) to support both fat loss and muscle development, with workouts that fit into a busy schedule.
Whether you're working long hours, juggling family life, or just want a practical way to feel better and move well, Everyday Fit helps you train with purpose without being overwhelmed.
Difficulty
Suitable for all lifters
- Work at your own pace/progress
- Modify exercise for home or injury friendly options
- Express your workout to save time
Schedule
2 training splits available
- 4 days: 2 lower / 2 upper
- 3 days: full-body
Training split
12 weeks, in 3 four-week phases
- Lower body
- Upper body
- Rest
- Lower body
- Upper body
- Rest
- Rest
- Full body
- Rest
- Full body
- Rest
- Full body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
