In Sync: PERFORM
Your 28-day strength + power plan to build muscle, improve output, and train like an athlete — in sync with your cycle. 
PERFORM is built for women who train hard and want to optimise performance without burning out. You’ll follow a cycle-synced protocol that blends strength, hypertrophy, and explosive power — all mapped to your hormonal shifts. 
This is the plan with performance as the priority. 
In the phases that support growth and output, you’ll train heavy and hard. And you'll recover with intention when your physiology demands it. All so you stay consistent, strong, and adaptive long term. 
 
Across the 28 days, you’ll cycle through: 
Strength & hypertrophy sessions to build muscle and resilience 
Explosive power days to train speed, dynamic agility, and coordination 
Strategic recovery built around performance physiology 
 
Each session is structured to help you get the most from your body, when it's primed to sprint, build and recover, so the results do NOT reflect a drain on your reserves nor flattening your data. 
This is about timing your intensity to work with your body, not against it. 
 
WHAT’S INSIDE: 
A high-performance overview of your 28-day hormone cycle and its effect on training 28x single-page workouts clearly mapped to your current cycle phase 
Compound strength training, power circuits, tempo lifts, and strategic recovery built into your week 
Performance-focused cues to help you push, adapt, and progress without burnout 
Optional active recovery, mobility, and movement flow for down regulation and injury prevention 
Simple PDF layout for easy daily use — yours to keep forever 
 
Perfect for athletes, high-performers, and biohackers alike who want to build power, train with precision, and master their physiology — in sync.