Strength for your body, planned with care.
Strength training builds a firmer, stronger body, protects bone and helps the body handle sugar better, which matters with PCOS. A Nutricrave plan for women puts glutes and legs first if you want, fits your cycle and your week, and plans safely around pregnancy and the months after birth with your own doctor.
Dr. Sameeh AmrClinical nutritionist and pharmacist
A week that fits where you are.
Pick the week closest to yours: glutes and legs first, PCOS, or pregnancy with your doctor's agreement.
4 days at the gym
- Day 1Lower ATraining
- Day 2Upper ATraining
- Day 3WalkCardio or steps
- Day 4Lower BTraining
- Day 5Upper BTraining
- Day 6WalkCardio or steps
- Day 7RestRest
4 training days2 cardio days1 rest day
3 weights days, walks
- Day 1Full bodyTraining
- Day 2WalkCardio or steps
- Day 3Full bodyTraining
- Day 4WalkCardio or steps
- Day 5Full bodyTraining
- Day 6WalkCardio or steps
- Day 7RestRest
3 training days3 cardio days1 rest day
With your doctor's agreement
- Day 1Gentle strengthTraining
- Day 2WalkCardio or steps
- Day 3RestRest
- Day 4Gentle strengthTraining
- Day 5WalkCardio or steps
- Day 6WalkCardio or steps
- Day 7RestRest
2 training days3 cardio days2 rest days
Examples of a week. Your plan follows your body, your doctor's advice and the days you have.
Lower A, glutes first
Stop each set with two good reps left. The weights and the progression are set for you in your plan.
Hip thrust4 × 8 to 12 · 2 min rest
Romanian deadlift3 × 8 to 10 · 2 min rest
Split squat with dumbbells3 × 10 each leg · 90 s rest
Cable kickback3 × 12 to 15 each · 60 s rest
Hip abduction machine3 × 15 to 20 · 60 s rest
Plank3 × 30 to 45 s · 45 s rest
A plan for women that respects your body.
- Glutes and legs first, if you want
- Hip thrusts, Romanian deadlifts, split squats and side work, with the upper body kept strong too.
- PCOS in mind
- Weights and cardio together, which can help the body use insulin better, alongside your nutrition plan.
- Pregnancy and after birth
- Only with your obstetrician's agreement: safe moves, no lying flat for long after the first half, and a gentle return after birth.
- Your cycle and your week
- Train by how you feel: lighter sessions or walks on heavy days, and a plan that fits home, work and family.
Is this plan for you?
- You want firmer glutes and legs and a stronger body.
- You have PCOS or insulin resistance.
- You are pregnant or recently gave birth and want to stay active safely.
- You train at home and want a plan that fits your day.
- You worry that weights will make you bulky.
What the doctor looks at
- Your goal and your training history
- PCOS, thyroid or other conditions
- Pregnancy or a recent birth
- Your cycle, sleep and energy
You answer most of this in the booking form, so the consultation is spent on you.
Heard it before? Check it here.
Two things people often hear about training, answered the way the doctor answers them in a consultation. Make your guess and the card turns to the answer.
- 01
Women should only do cardio to lose weight.
Myth or fact?Women should only do cardio to lose weight. Myth.
Cardio alone often costs muscle along with fat. Strength training keeps your muscle and shape while the food plan takes the fat down.
- 02
You can keep training through your monthly cycle.
Myth or fact?You can keep training through your monthly cycle. Fact.
There is no need to stop. Train by how you feel: on heavy or painful days a lighter session or a walk is fine.
Before you book.
What people usually ask about this plan.
Something else on your mind?
Ask Dr. Sameeh on WhatsAppNo. Building big muscles takes years of very hard training and a lot of food. Strength training gives most women a firmer shape and better strength while they lose fat.
Most healthy pregnancies allow moderate exercise, but only with your obstetrician's agreement. The plan avoids falls, contact, heat, lying flat for long after about twenty weeks and breath holding.
Regular strength training and cardio can help the body use insulin better and support a healthy weight, alongside your nutrition plan and the treatment your doctor gives you.
Training for every goal.
- All workout plansYour week of training, planned like your meals.
- Gym workout plansFull body to pro split, picked for your week.
- Home workoutsBodyweight, dumbbells or bands, at home.
- Training for fat lossWeights, steps and cardio in the right mix.
- Building muscleSets, progression and protein that add up.
- Cardio and walkingWalking, running and intervals at the right effort.
And the food that goes with it
- Book an appointment
- Book an appointment
- Book an appointment
- Book an appointment
- Book an appointment
- Book an appointment
Book your workout plan.
Choose an online meeting or a phone call. Dr. Sameeh confirms your time by email.
Your goal
The booking form opens on a workout plan with this goal chosen. Pick another if it fits you better.
Online, wherever you train.
- 01Book a timeChoose Workout plan or Both, then an online meeting or a phone call. Booking takes about two minutes.
- 02Tell us how you trainThe booking form asks where you train, your level, the days you have and anything that hurts.
- 03Meet the doctorDr. Sameeh goes through it all with you, one to one, and sets your split and your targets.
- 04Train with your planYour plan comes in English or Arabic with every exercise pictured, and is updated at each follow-up.
