S T R E N GT H S Y S T E M

t h l e te
FOR THE

Fema l e A

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PRODUCT DISCLAIMER
The content in this book is written by Sebastian Oreb of Base Body Company Pty Ltd and Hattie Boydle of The
Sports Model Project. Because physical exercise can be strenuous and subject to risk of serious injury, we urge

you to obtain a physical examination from a doctor before using any exercise equipment or participating in

any exercise activity. You agree that by participating in physical exercise or training activities, you do so

entirely at your own risk.

Base Body Company Pty Ltd and The Sports Model Project should not be held liable for the interpretation or

use of the information provided in “Strength System for The Female Athlete Program”. This resource is not

individually tailored, it is a guideline which has emerged from the knowledge and personal experience of

Sebastian Oreb and Hattie Boydle.

All content included in the “Strength System for The Female Athlete Program”, “Strength System for The

Female Athlete Load Calculator” or “Strength System for The Female Athlete Tutorial” videos may not be in any

form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in

a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company Pty

Ltd or The Sports Model Project.

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H AT T I E B OY D L E
WBFF FITNESS MODEL WORLD CHAMPION

I have been training my whole life. I love movement, I love strength and skills,

but above all, I love competing. I was competitive from a young age. My

parents put me into gymnastics from age 4, and I started competing at

age 5. I became an elite gymnast, trained at the AIS, and won National

level competitions. Gymnastics taught me discipline and movement

which has helped me be the athlete I am today.

When I finished high school, I became a Personal Trainer. I fell into the Fitness

Modelling world because I had an itch to compete. It was an easy answer. It was

2011 when I did my first show. I placed second which qualified me for nationals.

Two weeks later I won the national title. I went on to the do the International

show and won my division, then placed second at the overall championship.

After winning many Australian titles, I wanted to step up my game. 2013 was my first International show. I won the

Miss Bikini Universe in Vegas. It was this year that I started my online program: The Sports Model Project.

I wanted to teach other women the methods that I used to get into amazing shape.

In 2014 the WBFF came to Australia - that was my chance to take it to the next level. I started strength Training with

Sebastian Oreb (Australian Strength Coach) and took my training to new heights. I won my Pro Card and Australian

Titles for the WBFF (World Beauty Fashion Fitness) as the Pro Fitness Diva which qualified me for the World Titles
and to compete overseas. That year I did my first WBFF Worlds in Vegas and I didn’t place. It was the first time I had

never placed in a competition I had been in. I still felt success. I had never been in that condition before, I had made

so much progress mentally and physically and it left me hungry for more.

2015 was a big year for me. I became an oxygen cover girl, and took my strength gains to a new level. I managed

to squat 140kg at 57kg and placed top 4 at the WBFF worlds. 2016 was even bigger. I flew to LA for the WBFF La

Pro Amateur Show and took home the Miss North America Pro Fitness Title and crown. I was the first Australian Pro

to win an overseas Pro Show and then I competed in the biggest show of them all; The WBFF 10 Year Anniversary

World Titles, where I became the WBFF Pro Fitness Model World Champion.

Every competition is a chance to refine a process, and test your body’s capabilities. Sebastian and I have done just

that. Here are the methods that we have used to get myself and our girls strong and sexy. We hope you like it!

Hattie Boydle xx

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SEBASTIAN OREB
AUSTRALIAN STRENGTH COACH
I am a strength coach who specialises in human movement.

My “Strength System” which I have developed caters for strength

development in athletes of all sports, including powerlifting,

fitness modelling, strongman, weightlifting, boxing, MMA,

rugby, track and field sports, and crossfit.

The training methods I use for all of these sports

are very similar and are based around building a

strong body to strengthen my athletes and allow

optimal performance in their chosen sport. I use

simple movements performed with correct technique

and a balanced approach to programming, to strengthen,

recondition and rehabilitate athletes by correcting any dysfunction of movement.

Always practicing what I preach, I have personally tried and tested varying training methodologies,

dietary plans and spent countless hours under the barbell to figure out first hand what works and what doesn’t.

It is through years of study and experience, that I have formulated a training system that guarantees optimal

strength gains and an incredible physique - THE STRENGTH SYSTEM.

STRENGTH SYSTEM
The Strength System is a system I have created based on my training experience with myself, my athletes,

professionals, amateurs, males and females from all ages. I learn constantly and I evolve constantly. I keep

what works and throw away what doesn’t.

The system I have today has changed over the years and it will continue to change, but some of the

techniques have remained part of my system for many years because they work. In a year, they may change

again, but for now, I present to you the best of my work so far.

Sebastian Oreb

@australianstrengthcoach

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T H E F E M A L E AT H L E T E
Strength System for the Female Athlete is a program designed by Sebastian Oreb

“The Australian Strength Coach” and the current number one professional

WBFF Fitness Model in the world Hattie Boydle. We have combined

our knowledge and experience to create what we believe to be

the most complete program for a female who’s goal is to be

strong, fit and in the best shape of their lives.

We have trained many amazing women, from beginners to the

most advanced athletes, creating world class physiques and elite

level strength. We know that there is no such thing as a one size

fits all approach, but from our experience and according to

feedback from women all around the world, as well as judges

critiques from multiple federations for bikini and fitness model

championships in multiple federations, the program we have

created will develop the body the way a female physique

should be developed.

So what is our interpretation of what women actually want?

We are sure you will agree that there is no single answer, but

if we were to give you our description, it would be this -

Females naturally have a lower body dominant physique,

whereas men are upper body dominant. So this means that

when designing a program, there should be a larger selection

of lower body movements than upper body.

Woman love to be strong, but also understand that focussing on

increasing strength in the upper body movements will also result

in an increase in size which may be undesirable, however, there

are many movements across the whole body that we love to

strengthen that will result in a beautifully shaped, feminine physique.

After many years of experience, we have made our fair share of

mistakes, but we have also succeeded greatly as athletes and

coaches. Now after a lot of trial and error and refining our

methods, we have developed a 12 week program to develop

the ultimate body for the female athlete.

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 THE PROGRAM
Our goal with this program is to teach you the correct

techniques to train, as well as a much better

understanding of how to structure a day in the gym

for the female athlete, how much weight should be

lifted and how much to increase each week. We

have included videos for each exercise in the program

and so you will have us working with you every step of the way to

ensure you get the absolute most out of our 12 week program.

The 12 week program is divided into 3 phases which are 4 weeks

each. The first phase starts with higher volume and through the

3 phases gradually increases in intensity and decreases in

volume. The goal is to build a base, learn how to move,

and then gradually increase the intensity as the

program progresses.

This program is not a competition preparation program

for any specific sport, but it will definitely build a sufficient

base of strength, mobility, structural balance and aesthetics

to help you for any sport that requires strength or aesthetics.

We are excited to see the results you achieve on this program

and look forward to hearing all about it, so please share and

tag videos and photos on social media using the tags below.

#thefemaleathlete @hattieboydle
@australianstrengthcoach

We hope you enjoy it!

Your Online Coaches,

Sebastian & Hattie

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 TECHNIQUE IS EVERYTHING
Training with correct technique is not only important to lift the heaviest loads, but even more importantly, it will

significantly reduce the risk of injury. In your welcome email, we have attached a link to a Dropbox folder created

especially for you, to view our exercise tutorials of the movements included in this program. Please watch them

C O O R D I N AT I O N
carefully and ensure you are performing all exercises with the correct technique. If you feel as though you have

PE XOI BW E I
injured yourself while you perform any of the exercises STOP IMMEDIATELY.

Throughout the entire program the most important thing is that you continue to attempt to perfect the technique.

The reason we say ‘attempt’ is because it will never be perfect, but we still want you to try. Take each exercise

ILITY
through its full range of motion. You should choose a weight that will be challenging, but at the same time you

should be able to complete each rep of each set without missing a rep. Below you wil find our Load Calculator

which will help you determine your load selection.

ENDURANCE EQUIPMENT
Some of the exercises we have used in this program may not be possible for you to complete if you don’t have

the same equipment. This won’t affect too many people as the exercises we have chosen are very simple, and

most commercial gyms will have all of the equipment required for this program. The use of lifting equipment like
a belt, knee sleeves and wraps are recommended, but not essential.

WARM UPS
We recommend a throrough warm up before each session. The warm ups should consist of dynamic stretches

(not static stretches) and mobilisations of your choice. Several sets and reps of the exercises should be performed

without any weights and then gradually increase the weight as you warm up, until you reach your working weight,

which in most cases has been preselected in your load calculator. The warm up sets are not counted as the main

work of the program.

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LOAD SELECTION

250
Everyone wants the best results, and its fair to say that you need to work hard for great results. But if you use

weights that are too heavy, you will actually NOT be achieving the best results. Choosing how much weight you

should be lifting on your program can be difficult. Our methodology involves constant progression. For this to be

possible, you must start at a point that you will guarantee progression. This means that you must start the first week

of each phase being conservative. You must be able to complete each rep of each set without assistance or without

compromising your technique. In other words, start light. Get a feel for the program, get a feel for how you feel at

the end of each session, and get a feel for how you feel the next day, then increase your weights accordingly. An

increase of 2.5 to 5% each week is reasonable.

LO A D C A LC U L ATO R
Included in this program is an editable spreadsheet - the “Strength System For The Female Athlete Load

Calculator” where you can enter either your one or five rep maxes on selected lifts. This calculates the loads you

should use on all main lifts throughout the entire program. If you are not sure what your numbers are, we

recommend you spend one week testing them so the numbers can be accurate throughout the whole program.

Some of the accessory exercises such as the dumbbell and machine exercises are not possible to test maxes and

therefore the load selector will not predict these numbers for you, but it is important to know that these are

accessories to the main lifts and should be performed with a large focus on technique. You should be conserva-

tive with load selection on these exercises to ensure that the exercises can be performed with the best technique

possible. Do not take these movements to failure. If throughout the program you feel that the numbers are either

too hard or too easy, it is recommend that you slightly adjust the number in the one or five rep max field.

W H AT I F T H E N U M B E R S A R E O F F ?

It’s not too late. If you feel the program is way too easy, try a heavier weight (not too much heavier). If you are

missing reps, back off straight away, reduce the weight and then continue. Remember the previous point -

technique is everything. If you are achieving all of the reps but the technique is breaking down to achieve these

reps, be true to yourself, reduce the weight.

L E T ’ S G E T STA R T E D ! ! !

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 PHASE 1
Phase 1 is a very structurally balanced phase. There is an even emphasis of focus towards the lower body

AND the upper body. This phase has the highest volume (highest total amount of reps) of all the phases.

We are building the base and preparing the body for the heavier lifting to come in the later phases.

The tempo of all the lifts should be controlled and there should be no breakdown of technique on any of

the lifts.

The load calculator predicts the weight that should be lifted for the main lifts only, but for the remainder

of the exercises, be sure not to choose a weight that is too heavy to start as the first week will set the tone
for the remainder of the program. Start light and be sure to progress every time you step into the gym. You

shouldn’t miss reps throughout the whole Phase 1.

Be sure to watch all of our exercise tutorial videos so you know the exact techniques that we expect to be

performed on these exercises. Remember - Technique is EVERYTHING!

Good Luck!!!

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 S T R E N G T H D AY 1

EXERCISE SETS REPS TEMPO REST

A1 High Bar Back Squats 5 8 2010 90 Seconds

A2 Lying Hamstring Curls 5 8 2010 90 Seconds

B1 Low Incline Dumbbell Bench Press 5 8 2010 90 Seconds

B2 Band Assisted Chin Ups - Neutral Grip 5 8 2010 90 Seconds

C1 Hanging Alternating Leg Raises 3 12 2010 90 Seconds

C2 Reverse Hyper 3 12 2010 90 Seconds

C I R C U I T D AY 2 & 4 - C I R C U I T 1

EXERCISE SETS REPS TEMPO REST

A1 Walking Lunges 3 - 5 Rounds 12 (each leg) 2010 10 Seconds

A2 Romanian Deadlifts 3 - 5 Rounds 12 2010 10 Seconds

A3 Glute Bridges 3 - 5 Rounds 12 2010 10 Seconds

A4 Push Ups 3 - 5 Rounds 12 2010 10 Seconds

A5 Inverted Rows - Supinated Grip 3 - 5 Rounds 12 2010 3 Minutes

CIRCUIT 2

EXERCISE SETS REPS TEMPO REST

B1 Goblet Squats 3 - 5 Rounds 12 (each leg) 2010 10 Seconds

B2 45º Back Extensions 3 - 5 Rounds 12 2010 10 Seconds

B3 Standing Barbell Press 3 - 5 Rounds 12 2010 10 Seconds

B4 Barbell Bent Over Rows - Pronated Grip 3 - 5 Rounds 12 2010 10 Seconds

A5 Prone Bridge 3 - 5 Rounds 30 - 60 seconds Hold 3 Minutes

S T R E N G T H D AY 3

EXERCISE SETS REPS TEMPO REST

A Snatch Grip Deficit Deadlifts 10 6 5010 3 Minutes

B1 Standing Cable External Rotations 3 12 2010 60 Seconds

B2 Dish - Progression 1 3 30 seconds Hold 60 Seconds

S T R E N G T H D AY 5

EXERCISE SETS REPS TEMPO REST

A1 Front Squats 5 8 2010 90 Seconds

A2 Good Mornings 5 8 2010 90 Seconds

B1 Seated Dumbbell Shoulder Press 5 8 2010 90 Seconds

B2 One Arm Rows 5 8 (each arm) 2011 90 Seconds

C1 Rope Face Pulls 3 12 2010 90 Seconds

C1 Standing Calf Raises - Unilateral 3 12 (each leg) 2010 90 Seconds

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 PHASE 2
Phase 2 has less volume than Phase 1 (less total repetition), but with a decrease in volume comes an

increase in intensity (lower reps equals heavier weight). This is a good thing. We have also taken into

consideration that as you are getting stronger, your body will start taking shape, so we have slightly

reduced the amount of upper body exercises as this favours the desired feminine physique that

we discussed in our introduction.

As you are getting stronger and the weights are getting heavier, it is important to keep referring back to
the exercise tutorial videos to ensure you are using the correct techniques. You may feel as though you are

getting the hang of the techniques, but just to be sure, it doesn’t hurt to refer back to the videos each day

before you train.

Have fun!!!

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 S T R E N G T H D AY 1

EXERCISE SETS REPS TEMPO REST

A1 Pause Front Squats 5 5 2110 90 Seconds

A2 Lying Hamstring Curls - Toes In 5 5 2010 90 Seconds

B1 Flat Barbell Bench Press 5 5 2010 90 Seconds

B2 Band Assisted Chin Ups - Neutral Grip 5 5 2010 90 Seconds

C1 Hanging Leg Raises 3 12 2010 90 Seconds

C2 90º Hip Extensions 3 12 2010 90 Seconds

C I R C U I T D AY 2 & 4 - C I R C U I T 1

EXERCISE SETS REPS TEMPO REST

A1 High Bar Back Squats 3 - 5 Rounds 10 2010 10 Seconds

A2 Standing Barbell Press 3 - 5 Rounds 10 2010 10 Seconds

A3 Good Mornings 3 - 5 Rounds 15 2010 10 Seconds

A4 Seated Cable Rows 3 - 5 Rounds 15 2010 10 Seconds

A5 Glute Bridges 3 - 5 Rounds 20 2010 10 Seconds

A6 Standing Dumbbell Lateral Raises 3 - 5 Rounds 20 2010 3 Minutes

CIRCUIT 2

EXERCISE SETS REPS TEMPO REST

B1 Conventional Deadlifts 3 - 5 Rounds 10 2010 10 Seconds

B2 Lat Pull Downs 3 - 5 Rounds 10 2010 10 Seconds

B3 Walking Lunges 3 - 5 Rounds 15 (each leg) 2010 10 Seconds

B4 Flat Dumbbell Bench Press 3 - 5 Rounds 15 2010 10 Seconds

B5 Kettlebell Swings 3 - 5 Rounds 20 2010 10 Seconds

A6 Reverse Abdominal Roll Outs 3 - 5 Rounds 20 2010 3 Minutes

S T R E N G T H D AY 3

EXERCISE SETS REPS TEMPO REST

A Sumo Deadlifts 5 5 No Tempo 4 Minutes

B1 Bulgarian Split Squats 5 5 (each leg) 2010 60 Seconds

B2 45º Back Extensions 5 15 2010 60 Seconds

C1 Seated Dumbbell Shoulder Press 3 8 2010 60 Seconds

C2 Rope Face Pulls 3 8 2010 60 Seconds

S T R E N G T H D AY 5

EXERCISE SETS REPS TEMPO REST

A Low Bar Pause Squats 5 5 2210 4 Minutes

B1 Split Squats 5 5 (each leg) 2010 90 Seconds

B2 Lying Hamstring Curls - Toes Out 5 5 2010 90 Seconds

C1 Glute Bridges 3 8 2011 90 Seconds

C2 Dish - Progression 2 3 30 seconds Hold 90 Seconds

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 PHASE 3
Phase 3 is a further reduction in volume and an increase in intensity. Now we are starting to lift some

seriously heavy weight, but you also have a better understanding of the technique we expect. Although

you are going heavier, this does not give reason to compromise the form in favour of putting more weight

on the bar.

Like every phase, we recommend being conservative with your load selection on week 1. Get a feel for

the week and then you can be a better judge for how much heavier you will go each week. Make sure that

when you pick a weight, you are able to perform each rep of each set without assistance from a spotter.

The program is starting to advance and the main upper body exercises in this last phase are only

performed on circuit days. This means that you will definitely maintain and improve upper body strength,

but if any muscle gain occurs, it will be in the right places. As mentioned previously, the female physique is

lower body dominant and so it is important to factor this in when considering exercise selection, especially

in the advanced phases. What this means is that the lower body will receive priority on strength days, and

by now, you will be very good at squatting.

On completion of this program, you will have built an amazing base to set you up for any type of

competition the requires any level of functional strength. It will have created a structurally balanced body

with muscles in all the right places for a well proportioned and aesthetically appealing feminine physique.

Let’s get strong!!!

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 S T R E N G T H D AY 1

EXERCISE SETS REPS TEMPO REST

A High Bar Back Squats 10 2 1010 4 Minutes

B1 Ab Wheel Rollouts 4 10 2010 90 Seconds

B2 90º Back Extensions 4 10 2010 90 Seconds

C I R C U I T D AY 2 & 4 - C I R C U I T 1

EXERCISE SETS REPS TEMPO REST

A1 Front Squats 3 - 5 Rounds 6 1010 10 Seconds

A2 Band Assisted Chin Ups - Neutral Grip 3 - 5 Rounds 6 1011 10 Seconds

A3 High Bar Back Squats 3 - 5 Rounds 8 1010 10 Seconds

A4 Barbell Bent Over Rows - Supinated Grip 3 - 5 Rounds 8 1010 10 Seconds

A5 Low Bar Back Squats 3 - 5 Rounds 10 1010 10 Seconds

A6 Lat Pull Downs 3 - 5 Rounds 10 1010 3 Minutes

CIRCUIT 2

EXERCISE SETS REPS TEMPO REST

B1 Lying Hamstring Curls 3 - 5 Rounds 6 1010 10 Seconds

B2 Seated Dumbbell Shoulder Press 3 - 5 Rounds 6 1010 10 Seconds

B3 Good Mornings 3 - 5 Rounds 8 1010 10 Seconds

B4 Incline Dumbbell Bench Press 3 - 5 Rounds 8 1010 10 Seconds

B5 Glute Bridges 3 - 5 Rounds 10 1011 10 Seconds

B6 Flat Dumbbell Bench Press 3 - 5 Rounds 10 1010 3 Minutes

S T R E N G T H D AY 3

EXERCISE SETS REPS TEMPO REST

A Front Squats 5 5 1010 4 Minutes

B1 Bulgarian Split Squats 5 5 (each leg) 2010 90 Seconds

B2 45º Back Extensions 5 15 2010 90 Seconds

C1 Standing Dumbbell Lateral Raises 5 12 2010 60 Seconds

C2 Rope Face Pulls 5 12 2010 60 Seconds

S T R E N G T H D AY 5

EXERCISE SETS REPS TEMPO REST

A Low Bar Pause Squats 5 2 2210 4 Minutes

B1 Split Squats 5 5 (each leg) 2010 90 Seconds

B2 Lying Hamstring Curls - Toes Out 5 5 2010 90 Seconds

C1 Glute Bridges 3 8 2011 90 Seconds

C2 Dish - Progression 3 3 30 seconds Hold 90 Seconds

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We h o p e y o u e n j o y t h i s p ro g r a m !
Sebastian Oreb and Hattie Boydle
@australianstrengthcoach @hattieboydle

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