Built for women // 12-week system

Not adapted.
Designed.

Most "women's programs" take a men's template and swap in lighter weights. Artemis was built from the ground up: glute-led, three phases that progress from foundation to peak, every weight calculated from your maxes and adjusted to how you are actually lifting.

Try Artemis free The phases

21-day full access // No card required

Three phases, twelve weeks

Each phase is four weeks: three building weeks and a deload. Train three or four days a week, or five in the strength phase; each phase has a version for each.

Phase 1 Foundation

Glute Builder

Glute-led volume with posterior chain and core strength. Hip thrusts, Romanian deadlifts, squats and split squats as the foundation. Volume, then load, then intensity, then a deload.

3 to 4 days/wk Weeks 1 to 4

Phase 2 Strength

Power & Curves

The weights go up while the volume holds. Upper and lower days with heavy glute bridges, sumo deadlifts and front squats. Base, build, peak, deload.

3 to 5 days/wk Weeks 5 to 8

Phase 3 Athletic

Athletic Aesthetic

Power, speed and definition. Full-body strength sessions with conditioning circuits. The physique the first eight weeks built, put to work.

3 to 4 days/wk Weeks 9 to 12

After Artemis

Week 12 hands over to the next block on your map: Valkyrie, a four-week glute block, when your hinge is the lift behind, and Aphrodite, a second twelve-week system built on volume, time under tension and precision work. Then Artemis again on heavier maxes. The map lays it out and says why.

Measured on the women's standard

Your strength level for each lift is worked out against a women's standard that scales with your bodyweight, not a men's table with the numbers turned down. The level is yours for good; it never resets with a season.

Every weight
calculated.

You start with your maxes, or with a few sets at a known effort if you have never tested one. From then on every working weight is a percentage of a number the app keeps current: a readiness check before the session, a review at the end of each week, and a recalibration whenever a single lift moves.

Field Mode shows one exercise at a time with the plates to load, the rest timer, and last week's set as a ghost to beat. Light mode and plain language are a setting, not a different app.

Glute-led 3-phase periodisation Percentage-based Auto-regulated Light mode

Try Artemis free ➔

Field Mode showing one exercise at a time with the target weight

40 and over

Structure, not a scaled-down version

Progressive resistance training is one of the best-supported things you can do for muscle and bone as you age, and through and after menopause. That is the case for lifting heavy on a plan, not for lifting light and often.

Artemis gives you the plan: the lifts, the loads, the progression and the deloads, with the weights worked out for you and adjusted to how you are recovering. It is training structure, not medical advice. If you have a condition or are unsure, your doctor comes first, and the readiness check will tell the app to back off on a day you are not up to it.

You bring the consistency. A squad of up to five, kudos, and a weekly recap card are there for the weeks when it is hard.

Not adapted.Designed.