For you if
You want strength training with the guesswork removed, written for women, that runs alongside keto instead of competing with it.
Valkyrie · For women
What would 12 weeks of training built for you — not borrowed — look like?
The Valkyrie Workout Guide: a 93-page, 12-week program with photographed, coached exercises, a written progression system, and printable logs — built to run alongside keto, in a woman's coaching voice from page one.
$39 — one-time purchase. No subscription. 93-page PDF. Photographed exercises, written progression, printable logs.
Start free instead
Start free: the Valkyrie IF Quick-Start Guide.
The free Valkyrie IF Quick-Start Guide — the fasting system this program runs on, 8 pages by email.
The problem
Not a hand-me-down.
It sounds like the usual hand-me-down: a program written for men, with "just use lighter weights" as the women's edition. No wonder it never felt like yours.
This program was built the other way. Twelve weeks, a clear weekly schedule, exercises photographed and coached step by step, and a progression rule that tells you when to add weight — so strength becomes something you build on paper, rep by rep, instead of something you hope for. It comes from the same coach as the rest of the Valkyrie system, who writes from the far side of the gain-lose-gain cycle: the training was never the problem. It just needed a plan that treated it as the point.
Bottom line: strength isn't given, and it isn't borrowed. It's built — and this is the build sheet.
What's inside
Workout Guide — Valkyrie edition, 93-page PDF
- The 12-week training plan — exactly what to do, on a written weekly schedule: four lifting days (chest + biceps · back + triceps · shoulders + abs · legs) plus an optional HIIT cardio day.
- Every exercise photographed and explained — START and MID-POINT photos with step-by-step coaching.
- A keto nutrition primer — how low-carb eating and building strength fit together, in plain English.
- The double progression system — the rule for adding weight week to week without stalling.
- Printable workout logs for every session across the 12 weeks, plus a measurements-and-photos tracking section.
- The program's own FAQ — her questions, answered straight.
- The safety front-matter — a full "read first" page on who should not start without a doctor's clearance. It's in the book before the program starts, and FAQ #2 below quotes its spirit because it matters.
Future pace
Picture week 7.
Picture week 7: five and a half weeks of logged sessions behind you, today's weights decided by the progression rule instead of your mood, and the book — not an app notification — telling you what's next. That's what a program feels like when it's yours.
Honest fit
Who this is for — and who it isn't.
Not for you if
The program's own front page applies to you — a heart condition, high blood pressure, diabetes, joint problems, or pregnancy means no starting without explicit clearance from your physician. Also not for you if you want a promised outcome: the book's own words are that results vary and no program can guarantee specific outcomes.
Bring it together
Your foundation. Or the full collection.
Foundation Pack — $59
The three Valkyrie guides together — Planner, Supplement Guide, Workout Guide — in one purchase, plus the Keto Drinking Guide (9 pp) as a bonus: what to drink, what to dodge, how to order at the bar, the morning-after protocol. It isn't sold on its own anywhere.
See everything included →Complete Package — $79
The Foundation's three guides plus the shared Keto Cookbook (149 recipes), the Dessert Recipes, and the Herbal Wellness guide, plus the Keto Drinking Guide (9 pp) as a bonus: what to drink, what to dodge, how to order at the bar, the morning-after protocol.
See everything included →149 recipes, shared by every brand. Sold on its own, or included in Complete. See the Cookbook →
Good to know
Before you choose.
I'm a beginner. Is a 12-week program too much?
The coaching is step-by-step with photos at start and mid-point, and the schedule tells you exactly what each day holds. If you've never lifted at all, the honest order in this system is the free guide, then the $7 Planner — then this, when you're ready to build.
Is it safe for me?
Read the program's front page before you decide — it lists the conditions that require a doctor's clearance first, and the stop signals during training. This page won't soften that; neither does the book.
Will keto leave me too tired to train?
The program is designed to run with keto — that's the entire premise, primer included — and its schedule builds in rest days and an optional (not mandatory) cardio day. It won't promise you energy levels; it gives you a structure written for this way of eating.
How is this different from free programs?
Free programs aren't written to interlock with your fasting and eating system, by one coach, with the nutrition primer, progression rule, and logs in the same book.
Do I need the other guides first?
No earlier purchase is required. The Planner pairs naturally (your first 21 days) — but each guide is sold and usable on its own.
How do I receive it?
One-time purchase; after confirmed payment, Stripe redirects to your download page and your receipt email carries the link.
Consult your doctor before starting this or any exercise program.