The Shield-Maiden’s Cut™ 🔪 (12-Week)

The 12-Week Definition Protocol. 

• This is a highly effective, 12-week program designed for the female warrior seeking to achieve significant definition and fat loss without sacrificing hard-earned muscle mass. The program emphasizes high volume, short rest, and metabolic circuits. 

• Program Focus: Maximizing time under tension (TUT) and metabolic stress to accelerate fat burning while utilizing a high protein intake to support muscle maintenance. 

• Training Split: Typically a 4-day split (Upper/Lower/Full/MetCon) with an emphasis on supersets and trisets to increase caloric expenditure during the workout. 

• Key Training Techniques: 

• Lower Body Density: High-rep schemes (15-20 reps) on glute and hamstring isolation movements (e.g., Hamstring Curls, Cable Kickbacks) to maximize local muscle fatigue. 

•  Metabolic Finishers: Incorporates intense finishers like Mountain Climbers and Burpees with minimal rest to maintain an elevated heart rate for extended fat burning. 

• Nutrition Synergy: Designed to be run in synergy with a High-Protein Cut Plan (like the Berserker's Cut or Hunter's Protocol) to fuel recovery and ensure muscle preservation during the caloric deficit. 

Full App Access: Delivered instantly via the Alpha Vikings App.