PCOS-supportive training

Safia's glow-strength plan

A complete, low-drama system for glute growth, shoulder shape, recovery-first cardio, hormone-aware consistency, and clinical context that stays in its lane.

4 lifting days 33 exercise visuals Bad-week minimums Clinician-aware context

Start with the plan Browse exercises

Weekly rhythm

The plan is compact on purpose

Full template →

Day 1 Upper A

Strict/heavy shoulders, lats, triceps, biceps

Day 2 Glutes A

Heavy glute growth with minimal thigh bias

Day 3 Recovery

Walk, rest, or mobility

Day 4 Upper B

Long-range shoulders, rear delts, lats, arms

Day 5 Zone 2

Easy supportive cardio

Day 6 Glutes B

Glute shape plus shoulder touch-up

Day 7 Rest

Full rest or easy walk

Glutes 16-20 sets

Main lower-body growth target.

Lateral delts 10-14 sets

Primary shoulder-width driver.

Zone 2 2-3 sessions

20-35 minutes, supportive not punishing.

Steps 7k-10k

Daily baseline or the closest sustainable range.

The anti all-or-nothing layer

Minimum sessions protect the habit

Bad sleep, symptoms, soreness, cravings, or life stress do not have to become a skipped week. Each day has a smaller must-do version that keeps the signal alive without digging a recovery hole.

See minimum sessions

Lateral raise Hip thrust Rear-delt fly Hip abduction Pulldown Kickback

Deep context

Two designed guides, not a research dump

Androgens

Hormone Nutrition

A visual evidence guide to what may lower elevated androgens in humans, what is risky, and what claims do not hold up.

Explore nutrition guide

Clinical

Peptide Therapies

A clinician-ready map of GLP-1s, tirzepatide, kisspeptin-54, interactions, evidence strength, and practical questions.

Explore therapy guide