DHfree Pro - Women's Body Recomposition
Body Recomposition for Women
Lose body fat + Build lean muscle + African-friendly meals
$34.99
/month
Program Objectives
✓Reduce body fat percentage
✓Build/maintain lean muscle
✓Develop stronger glutes and legs
✓Create defined waist & stronger core
✓Improve upper-body strength
✓Improve metabolic health
✓Avoid extreme dieting
✓Protein target: 1.6–2.0 g/kg body weight
7-Day African Meal Plan
Monday
Breakfast:Oats + eggs + banana
Lunch:Grilled chicken + beans + vegetables + small sweet potato
Dinner:Fish + cabbage + avocado
Tuesday
Breakfast:2 eggs + whole-grain bread + avocado + fruit
Lunch:Lean beef + brown rice + mixed vegetables
Dinner:Lentils + spinach + grilled chicken
Wednesday
Breakfast:Oats + unsweetened yogurt + fruit + seeds
Lunch:Chicken + plantain + vegetables
Dinner:Beans + vegetables + avocado
Thursday
Breakfast:Eggs + whole-grain bread + fruit
Lunch:Fish + sweet potato + greens
Dinner:Chicken + vegetables + small portion brown rice
Friday
Breakfast:Oats + eggs + berries/banana
Lunch:Lean beef + beans + cabbage
Dinner:Fish + vegetables + avocado
Saturday
Breakfast:Omelette + avocado + whole-grain bread
Lunch:Chicken + plantain + vegetables
Dinner:Lentil/bean stew + greens + eggs
Sunday
Breakfast:Eggs + oats + fruit
Lunch:Fish/chicken + brown rice + vegetables
Dinner:Vegetable soup + beans + avocado
Portion Principle (Each Main Meal)
🥩 Protein: 1–2 palms
🥬 Vegetables: 2 fists
🍠 Carbs: 1 cupped hand
🥑 Healthy fat: 1 thumb
DHfree Women Workout Program
4 strength days + 1 optional conditioning day + daily movement
MONDAY — Glutes + Hamstrings
Warm-up: 5–10 min incline walking, hip circles, bodyweight squats, glute bridges
1. Hip Thrust4 × 8–12
2. Romanian Deadlift3 × 8–12
3. Leg Press (wide stance)3 × 10–12
4. Cable/Dumbbell Kickbacks3 × 12–15 each leg
5. Hip Abduction3 × 15–20
6. Seated/Lying Leg Curl3 × 10–15
Finisher: Incline walk 15–20 min
TUESDAY — Upper Body + Core
Lat Pulldown3 × 8–12
Seated Cable Row3 × 8–12
Chest Press3 × 8–12
Shoulder Press3 × 8–12
Lateral Raises3 × 12–15
Biceps Curl2 × 12–15
Triceps Pushdown2 × 12–15
Core: Dead Bug (3 × 10/side), Plank (3 × 30–60 sec), Pallof Press (3 × 10/side)
WEDNESDAY — Active Recovery
No heavy lifting. 8,000–10,000 steps. Optional: 20–30 min Pilates, mobility, stretching, easy walking
THURSDAY — Glutes + Legs
Hip Thrust4 × 8–10
Leg Press3 × 10–12
Reverse Lunge or Step-Up3 × 8–12/leg
RDL3 × 10
Hip Abduction3 × 15–20
Glute Bridge2 × 15–20
Finish: 10–20 min incline walking
FRIDAY — Upper Body + Core
Lat Pulldown3 × 10
Cable Row3 × 10
Chest Press3 × 10
Dumbbell Shoulder Press3 × 10
Lateral Raise3 × 15
Biceps Curl3 × 12
Triceps Extension3 × 12
Core: Reverse Crunch (3 × 12), Bird Dog (3 × 10/side), Plank (3 × 30–60 sec)
WEEKEND — Rest & Recovery
Walking and mobility. Let your body recover for next week.
DHfree Recomp Progression System
Weeks 1–4: Foundation
Learn technique and establish consistency
Weeks 5–8: Progressive Overload
Gradually increase weight, reps, sets, and training quality
Weeks 9–12: Recomposition Phase
Continue resistance training while adjusting calories according to progress
Note: This is a general fitness program for healthy individuals. DHfree tracks weight, waist, hips, body-fat %, muscle mass, strength, steps & adherence. The scale is not the only measure of success—you can lose 3 kg of fat while gaining 1 kg of muscle and look dramatically different.
Ready to Transform?
Get complete African-friendly meals + detailed workouts for body recomposition