Coach Sahil · Bangalore

WOMEN'S
ADVANCED TRAINING VAULT

Every muscle. Every session. Designed specifically for women who train seriously — not generic workouts with pink dumbbells. Science-backed, coach-programmed, Sahil Fitness approved.

Workouts

Muscle Groups

5×

Per Week

∞

Progress

Start Training → 💬 WhatsApp Me

Coach Sahil

Strength & Physique Specialist

COACH SAHIL BANSAL

About the Coach

SAHIL
BANSAL

Bangalore's leading Strength & Physique Specialist, coaching women to transform their bodies through progressive overload, science-backed programming, and relentless discipline.

At Sahil Fitness Club, Sahil has helped hundreds of women move beyond generic "toning" workouts to build real muscle, real strength, and real confidence — through advanced training protocols that respect women's physiology.

Sahil Fitness Club Bangalore Custom Workout Plans Nutrition Guidance 1-1 Personal Training Progress Tracking

Recommended Split

5-Day Training Week

Optimised for women's recovery, hormonal patterns, and maximum physique development.

🍑

Mon

Glutes &
Hams

💪

Tue

Back &
Lats

😴

Wed

Rest or
Walk

🦵

Thu

Legs
Quads

💫

Fri

Shoulders
+ Arms

👊

Sat

Chest +
Core

🧘

Sun

Full
Rest

Your Training Vault

Choose Your Session

Click any card to expand the full workout with phases, coaching cues, and finishers.

Muscle Group Reference — All 7 sessions mapped to their primary muscle targets

→ 🦵

Legs —
Quads Focus

Squat · Press · Finisher

Heavy back squat, RDL, leg press supersets, and a brutal 100-rep drop set finisher. The complete quad and hamstring builder.

70–80 Min 4 Phases Strength + Hypertrophy

→ 🍑

Glutes &
Hamstrings

Hip Thrust · RDL · Nordic

The posterior chain session. Heavy barbell hip thrusts, sumo RDL, Nordic curls, and a full glute giant set finisher.

65–75 Min 4 Phases Glute Growth Priority

→ 💪

Back &
Lats

Pull-Up · Row · Pulldown

Weighted pull-ups, heavy barbell rows, straight-arm pulldowns, face pulls. Builds the V-taper that makes your waist look smaller.

65–70 Min 4 Phases Posture + Width

→ 💫

Shoulder
Sculpt

Press · Lateral · Rear Delt

Arnold press, heavy DB overhead, 2x lateral delt volume, face pulls, and a mechanical drop set finisher that destroys the caps.

55–65 Min 4 Phases All 3 Heads

→ 💪

Arms:
Bi + Tri

Curl · Press · Isolation

Tricep-first approach. Close-grip bench, overhead ext, skull crushers, barbell curls, incline curls, and the 21s protocol finisher.

55–65 Min 4 Phases Definition Focus

→ 👊

Chest &
Upper Body

Press · Fly · Cable

Incline DB press, flat barbell bench, cable flyes at all angles, dips, and a 3-angle push-up burnout. Builds the upper body shape most women miss.

55–65 Min 4 Phases 3-Angle Press

→ 🔥

Core &
Abs

Deep · Surface · Obliques

Dead bugs, weighted cable crunches, hanging knee raises, Pallof press, woodchops, and a 4-minute circuit. All 4 core zones covered.

40–50 Min 4 Phases Add-On Any Day

Coach Sahil's Take

Priority Ranking for Women

Based on impact on physique, health, and long-term results — not trends.

🍑 Glutes + Hamstrings

The biggest physique impact per session. Train twice weekly. Heavy hip thrusts and RDLs are non-negotiable.

💪 Back + Lats

Most women skip this. A wide back creates the waist illusion and fixes posture that makes everything else look better.

🦵 Legs — Quad Focus

Squats are the queen of all exercises. Leg press and lunges drive the most metabolic adaptation and calorie burn.

💫 Shoulders

Developed shoulders + wide back = the physique most women want. Lateral and rear delts are the priority — not front.

🔥 Core

Builds structural strength and definition. But remember: abs are revealed through nutrition, not just training volume.

💪 Arms + Chest

Important for completeness and upper body definition. Lower priority only because compound movements already address them partially.

Fuel the Work

Women's Training Nutrition Basics

Simple non-negotiables Coach Sahil applies with all clients.

Timing	What to Do	Why It Matters
Pre-Workout 60–90 min before	Carbs + moderate protein. Rice, banana, oats + paneer/egg whites. Avoid heavy fats.	Fuels training intensity and prevents muscle breakdown during the session.
Post-Workout Within 45 min	30–40g protein + fast carbs. Whey + banana, or rice + chicken. Don't skip this.	Initiates muscle protein synthesis. The most critical nutrition window of the day.
Daily Protein	1.6–2.0g per kg of bodyweight. Spread across 3–5 meals. Prioritise whole food sources.	You cannot build or maintain muscle without adequate protein. Period.
Hydration	Minimum 3 litres water daily. Add electrolytes on heavy training days (especially legs).	Dehydration reduces strength by 10–20%. Most women train significantly dehydrated.
Menstrual Phase	Increase iron-rich foods in the week after your period. Reduce training intensity during menstruation if needed.	Hormonal changes affect recovery, strength, and energy levels. Training around your cycle improves results.