Rise & Thrive
4 Week Program
Style // Gym or Home
Length // 4 weeks - 5 days per week
Difficulty // Intermediate
This is the perfect place to start your fitness journey—whether you're a beginner or an intermediate lifter, there's something here for you. Choose between a gym-based or home-based program (all you need at home is a pair of dumbbells). You'll also get a structured cardio routine designed to help you burn fat and build lean muscle. No matter where you're starting from, this program sets you up for real progress!
Split Schedule // Equipment
Start Your 3 Day Trial
Day 1: Glutes & Hamstrings
Day 2: Push Day + Cardio
Day 3: Pull day + Cardio
Day 4: Quads & glutes
Day 5: Cardio & core
Equipment for Gym //
Dumbbells
Barbells
Cables
Machines
Equipment for Home //
Dumbbells
Busy Women
DB Only // 4 Week Program
Style // Gym or Home
Length // 4 weeks - 3 days per week
Difficulty // Beginner - Intermediate
This program is perfect for women looking to ease into a consistent fitness routine without overwhelming their already busy schedules. Designed around an efficient 3-day workout split, each express session takes just about 45 minutes and all you need is dumbbells!—making it easy to stay committed without sacrificing your time. Building a healthy routine doesn't have to feel impossible.
Split Schedule // Equipment
Start Your 3 Day Trial
Day 1: Lower Body Supersets
Day 2: Upper Body Supersets
Day 3: Full Body Conditioning Supersets
Equipment: Dumbbells
Sweat & Define
6 Week Program
Style // Gym or Home
Length // 4 weeks - 4 days per week
Difficulty // Intermediate
Designed for the busy woman who's always on the move—whether you're traveling for work or juggling a fast-paced lifestyle. If sticking to a gym routine has felt impossible, this program is for you. Featuring a 4-day dumbbell-only split and a built-in cardio routine, it’s made to keep you consistent and strong—even in your busiest season of life. No gym? No problem. Just grab your dumbbells and let’s get to it.
Split Schedule // Equipment
Start Your 3 Day Trial
Day 1: Glutes & Core
Day 2: Full Upper Body
Day 3: Quads & Calves
Day 4: Full Body Endurance
Equipment: Dumbbells
Glow Up Blueprint
6 Week Program
Style // Gym or Home
Length // 6 weeks - 5 days per week
Difficulty // Intermediate - Advanced
This program is designed for the woman who's ready to take her fitness journey seriously and fully lock in. You're not just looking for a workout—you’re chasing the glow-up, and you're ready to put in the work. This 6-week progressive training block is built to help you build muscle, gain strength, and transform your body. Paired with a challenging cardio routine, you’ll be pushed every week to level up, stay consistent, and see real results. Your glow-up starts now.
Split Schedule // Equipment
Start Your 3 Day Trial
Day 1: Full legs
Day 2: Push & LISS Cardio
Day 3: Pull & Sprints
Day 4: Glute Focused Leg Day
Day 5: Cardio & Deep Core
Equipment for Gym//
Dumbbells
Barbells
Cables
Machines
Equipment for Home//
Dumbbells
Busy Women
Gym // 6 Week Program
Style // Gym
Length // 6 weeks - 4 days per week
Difficulty // Intermediate - Advanced
This 6-week gym program is designed for busy women who are ready to see real results—without spending hours in the gym. With an efficient 4-day strength training split, each workout takes just around 45 minutes, making it easy to stay consistent even with a packed schedule. This program is all about building muscle, increasing strength, and creating sustainable habits—all within a realistic time frame. Whether you're getting back into a routine or ready to take your training more seriously, this plan keeps you focused, challenged, and progressing week after week. Strong, fit, and confident—let’s make it happen.
Split Schedule // Equipment
Start Your 3 Day Trial
Day 1: Lower Body
Day 2: Upper Body
Day 3: Lower Body
Day 4: Full Body Conditioning (Optional)
Equipment for Gym //
Dumbbells
Barbells
Cables
Machines
Lower Body
12 Week Program
Style // Gym
Length // 12 weeks - 5 days per week
Difficulty // Advanced
This 12-week lower body-focused program is built for the woman who’s serious about training and ready to take her physique to the next level. Designed for advanced lifters, this 5-day gym split prioritizes progressive overload, muscle-building techniques, and intentional lower body volume to help you grow stronger & sculpted. With a clear focus on glute and leg development, this program includes heavy compound lifts, targeted accessory work, and programmed intensity to keep you progressing week after week. Each workout is an hour to hour 15, perfectly structured to push your limits!
