January New Year Pricing January 2026: $49 Regular Price Beginning February: $97 ⭐️⭐️⭐️⭐️⭐️ Buyer's Review: "I actually like the consistency of the workouts, primarily for the booty program. I thought I’d get bored doing the same 3 workouts for 4 weeks but I’ve enjoyed the familiarity of it and being able to challenge myself more because I’m repeating movements." ⭐️⭐️⭐️⭐️⭐️ Buyer's Review: "The workouts have made me excited to workout consistently. Lifting 5x a week isn’t something I thought I would be doing but the programs are timed in a way they feel doable and I look forward to each workout." ________________________ This 12-week, 3-day-per-week gym program is built for women who are ready to grow their glutes—without living in the gym. You’ll rotate through barbell-focused lower body days (think hip thrusts, squats, lunges) with smart accessory work to build strength, shape, and stability. Perfect if you know your way around weights and want a clear, no-fluff plan to follow. 📆 Length: 12 weeks (3 phases) 🏋️ Schedule: 3 days/week (lower-body focused) 🎯 Level: Intermediate–Advanced (all exercises have demos with voiceover) 📍 Location: Your gym of choice - this is not in person with me ⏱️ Time per workout: ~40-70 minutes 🍑 Main goal: Stronger, rounder, more powerful glutes With the 12-Week Booty Program – Gym Edition, you’ll get: ✅ Full app access for the entire 12 weeks + 7 extra days ✅ 3 structured glute-focused workouts per week (plus warm-up guidance) ✅ Exercise demos and instructions inside the app so you’re not guessing ✅ 2 personalized form evaluations from Allie Record an exercise you're not sure about and send it to me! I’ll review what you’re doing well + what to tweak so you’re lifting safely and effectively and send you my video evaluation back to ya! ✅ Progress tracking for sets, reps, and weights so you can see your strength climb ✅ Printable PDF of your workouts at the end so you can rerun the program on your own later Equipment you’ll need access to: -Barbell + bumper plates (or hip thruster machine) -Squat rack -Flat bench -Dumbbells -Glute-friendly extras (cable ankle attachments, hip thrust pad – but not mandatory) Phase 1 – Build Your Base (Weeks 1–4) Learn the core movement patterns and get comfortable with the structure. Focus on position, control, and volume over maximal loading. Main lifts like: barbell hip thrusts, squats, Romanian deadlifts, walking lunges. Accessory work for: glute medius, hamstrings, core, and upper back for better stability. Phase 2 – Progressive Strength & Volume (Weeks 5–8) Gradual increase in load and/or sets on key lifts. More structured glute-biased supersets and split-stance work. Intensity techniques introduced (like tempo or pause reps) on select movements to drive mind–muscle connection. Phase 3 – Peak + Performance (Weeks 9–12) Heavier work sets on your big lifts with smart back-off sets. Glute “finishers” that burn (in a good way) without wrecking your recovery. Optional testing week at the end to see strength progress on your main lifts. This is for you if: -You’re comfortable in the gym and know basic barbell movements (squats, RDLs, lunges). -You want to grow your glutes  -You’re over random Instagram workouts and want a progressive plan that actually builds from week to week. -You can commit to 3 focused lifting days per week and are ready to push your strength. -You want guidance from a coach (form checks) without the full 1:1 price tag. This is not the best fit if: -You’ve never lifted before or have no idea how to set up a barbell (I’d point you toward a beginner or “Strong Foundations” program instead). -You currently have a major, active injury in your knees, hips, or low back that isn’t cleared by your doctor. FAQs Is this okay if I’m “sort of” a beginner? If you’ve never used a barbell before, I’d suggest starting with a beginner or foundations program. If you’ve done basic lifting (goblet squats, some machines, maybe light barbell work) and feel comfortable in the gym, this can be a great next step. I’ll give setup tips and form cues inside the app, and you’ll have 2 form checks from me for extra support. What if I can’t do all 3 days every week? Life happens. I’ll show you the priority order of workouts so if you only get the 2 main leg days in, you still hit the big rocks. The goal is consistency over perfection. Can I add cardio on top of this? Yes. Light to moderate cardio. Remember you're in doing a muscle growth program, we don't want to cardio away your gainz!  You should avoid adding cardio to leg days but if you're going to do that, lift first so you don't sacrifice your strength. Can I repeat the program after it ends? Absolutely. You’ll receive a printable version of the workouts at the end so you can run another round, adjusting weights based on your new strength levels.

For skiers, snowboarders & snowmobilers who already lift—and want to actually feel conditioned for the season. Whether your winter looks like carving down runs, dropping into steeper lines, or logging long days on a sled, Peak Season Strong is designed for people who already have some lifting experience and want their training to actually match how hard they play. This 12-week, gym-based program focuses on strength, endurance, and conditioning so your body can keep up all season—not just on Day **13 weeks including prep week You’ll build: -Stronger, more resilient legs that can handle constant shifting, carving, and uneven terrain -A rock-solid core for balance, control, and staying upright when conditions aren’t perfect -Upper-body strength and conditioning to help you steer, stabilize, and last longer on the mountain or trail Program structure: -Cardio & strength assessment workouts for week 1 -3 strength workouts per week -Intermediate-level programming with squats, hinges, lunges, and unilateral work -Plus a bonus 4th workout geared towards conditioning/abs/arms -Focused on stamina, balance, and “full-body athletic” feel -Smart progressions over 12 weeks so you’re challenged without feeling wrecked Peak Season Strong is for you if: -You’re already comfortable in the gym (know basic lifts and can follow a structured plan) -Your body usually taps out before the mountain closes -You wake up after Day 1 feeling like you got hit by a truck and want that to change -You want better control, balance, and confidence on skis, snowboard, or snowmobile -You’re ready to put in focused work now so you can actually enjoy the whole season FAQ: Do I need a full gym for this program? Yes, this is a gym-based program. You’ll need access to standard gym equipment like dumbbells, barbells, benches, and basic machines (leg press, cable machine, etc.). What specific equipment is used? Across the 12 weeks, you’ll see: -Dumbbells and barbells -Cable or plate-loaded machines -Mini bands -Medicine ball -Treadmill -Rower What if my gym doesn’t have one of these (like a rower or med ball)? No problem. You can swap: Rower → treadmill intervals, bike, or stair climber Med ball → dumbbells or a cable variation Specific machines → similar free-weight versions (for example, leg press → squats or split squats) Do I need lifting experience? It would be helpful. There are demo videos for every exercise but you would have an easier time with the program with experience. Is this only for one sport? No. It’s built for anyone spending time on snow—skiing, snowboarding, or snowmobiling—who wants stronger legs, better balance, and more stamina. How long are the workouts? Most sessions take around 40–60 minutes, depending on your rest times and how busy the gym is.

2026 January Pricing: $49 Regular Price Beginning January: $97 ________________________ This 12-week gym program focuses on upper body strength with 2 lifting days plus 1 bonus ab/core day you can plug in wherever it fits your week. It’s built for women who want stronger, more defined shoulders, back, and arms—without a complicated 5-day “bro split.” It pairs perfectly with the 12-Week Booty Program for a badass full-body routine, but also stands strong on its own. 📆 Length: 12 weeks (3 phases) 🏋️ Schedule: 2 upper body days/week + 1 optional bonus ab/core day 🎯 Level: Intermediate–Advanced (all exercises have demos with voiceover) 📍 Location: Your gym of choice - this is not in person with me ⏱️ Time per workout: ~30-50 minutes 🍑 Main goal: Stronger, more defined shoulders, back, and arms (with a stronger core to match) With the 12-Week Upper Body Strength – Gym Edition, you’ll get: ✅ Full app access for the entire 12 weeks + 7 extra days ✅ 2 structured upper body workouts per week (plus an optional abs/core day you can stack where it works best) ✅ Exercise demos and instructions inside the app so you’re not guessing ✅ 2 personalized form evaluations from Allie Record an exercise you're not sure about and send it to me! I’ll review what you’re doing well + what to tweak so you’re lifting safely and effectively and send you my video evaluation back to ya! ✅ Progress tracking for sets, reps, and weights so you can see your strength climb ✅ Printable PDF of your workouts at the end so you can rerun the program on your own later Equipment you’ll need access to: -Dumbbells -Barbell + plates (for pressing or rows if you choose) -Flat/incline bench -Cable machine and/or lat pulldown Upper-body-friendly extras (pulldown bar variations, rope attachments – but not mandatory) Phase 1 – Build Your Base (Weeks 1–4) -Learn the core movement patterns and get comfortable with the structure. -Focus on controlled reps, full range of motion, and balanced pushing/pulling. -Main lifts like: dumbbell or barbell bench press, overhead press, cable or machine rows, lat pulldowns. -Accessory work for: delts, biceps, triceps, and foundational core stability. Phase 2 – Progressive Strength & Volume (Weeks 5–8) -Gradual increase in load and/or sets on key presses and rows. -More structured supersets for shoulders and arms to drive muscle and strength gains. -Intensity techniques introduced (like tempo or pause reps) on select movements to improve control and mind–muscle connection. -Core work progresses with longer holds and more challenging patterns. Phase 3 – Peak + Performance (Weeks 9–12) -Heavier work sets on your big upper body lifts with smart back-off sets. -Shoulder and arm “finishers” that give you a solid pump—without wrecking recovery. -Optional testing week at the end to see progress on key lifts (like AMRAP sets or rep PRs on bench/rows/presses). This is for you if: -You’re comfortable in the gym and know basic machine and dumbbell movements (presses, rows, pulldowns, basic core work). -You want stronger, more defined shoulders, back, and arms (and better posture). -You’re over random upper body days from Instagram and want a progressive plan that actually builds from week to week. -You can commit to 2 focused upper body days per week (plus an optional core day) and are ready to push your strength. -You want guidance from a coach (form checks) without the full 1:1 price tag. This is not the best fit if: -You’ve never lifted before or don’t feel comfortable using basic gym equipment (a beginner or “Strong Foundations” program would be a better place to start). -You currently have a major, active injury in your shoulders, elbows, or wrists that isn’t cleared by your doctor. FAQs Q: Do I need the 12-Week Booty Program to do this? Nope! The 12-Week Upper Body Strength program stands completely on its own. You can absolutely run it solo if you just want to focus on upper body strength and definition. That said, it pairs perfectly with the 12-Week Booty Program to give you a badass full-body plan (3 lower body days + 2 upper body days + optional abs). Q: How many days per week is this? You’ll have: -2 upper body lifting days per week, plus -1 optional abs/core day you can plug in wherever it fits your schedule. -You can keep the abs day as a short stand-alone session or tack it on as a finisher after one of your lifting days. Q: Where do I put the bonus ab/core day? Totally up to you and your schedule. A few options: -Run it as its own short session on a separate day -Add it as a finisher after a lower body day -Add it after an upper body day if you like that “core burn” at the end -Inside the app, I’ll give you suggestions on how to plug it in based on whether you’re doing just this program or pairing it with the Booty Program. Q: What level is this for? Can beginners do it? This program is best for intermediate to advanced lifters—women who feel at least somewhat comfortable in the gym and know basic movements like presses, rows, pulldowns, and standard core exercises. If you’ve never lifted before or have no idea how to set up machines or a bench, a beginner or “Strong Foundations” style program will be a better place to start. Q: What equipment do I need? You’ll need access to a gym with: -Dumbbells -A flat/incline bench -Cable machine and/or lat pulldown -Barbell + plates (optional but helpful for pressing/rows) -A few basic attachments (rope, straight bar, etc. – nice to have, not mandatory) -No fancy or brand-specific equipment is required. Q: How long do I have access to the program? You’ll have full app access to this program for the entire 12 weeks + 7 extra days. After that, app access ends—but you’ll get a printable PDF of all your workouts so you can repeat the program on your own anytime. Q: Do I lose everything when the program ends? Nope. While app access ends after 12 weeks + 7 days, you’ll receive a printable version of your workouts so you can rerun the program or plug your favorite days into future training blocks. Q: How do the 2 form-check video reviews work? You’ll record yourself doing any upper body or core exercise you’re unsure about (think: bench press, overhead press, rows, pulldowns, push-ups, etc.), upload it, and I’ll send you back a video evaluation with: -What you’re doing well -What to tweak for better results and safety -You get 2 of these during your program window (12 weeks + 7 days). After that, additional form checks would be a separate service or part of coaching. Q: What if I miss a week or fall behind? Life happens. You can: -Pick up where you left off and keep going, or -Skip ahead to get back on track with the current week -The goal is progress, not perfection. If you’re also running the Booty Program, I’ll outline which days are priority so you know what to hit first on busy weeks. Q: Can I do cardio with this program? Yes. Light to moderate cardio (like walking, incline treadmill, or cycling) pairs really well with this program. -I usually recommend: -2–3 low- to moderate-intensity cardio sessions per week -Avoid stacking super intense cardio right before your heavy upper body lifting if strength is the main goal. Q: Will this make my upper body “too bulky”? No—this program is designed to help you build strength, shape, and better posture, not turn you into a bodybuilder overnight. How your muscles look will also depend on your overall nutrition, recovery, and genetics. Most women are surprised by how much they like their shoulders, back, and arms once they’re actually strong. Q: Can I modify the exercises if something bothers my joints? Yes. If a specific movement doesn’t feel good in your shoulders, elbows, or wrists, you can swap for a more joint-friendly variation (for example: dumbbell press instead of barbell, neutral-grip rows instead of wide grip, etc.). You can also use one of your form-check videos to show me what’s going on and I’ll give you feedback and suggestions. Q: Is this program okay if I have an injury? If you currently have a major, active injury in your shoulders, elbows, or wrists, you’ll need to be cleared by your doctor or physical therapist before starting. This program is not a substitute for rehab or medical care. Q: Can I use this program more than once? Absolutely. Once you complete the 12 weeks, you can: Repeat the full program using your printable PDF Increase weights where appropriate Adjust rest times or add small challenges for a second round Many women like to run a solid program for multiple cycles, especially if they’re still progressing.

This 4-week Abs of Steel program is a short, focused core plan designed to build a stronger, more defined midsection without adding a ton of extra time to your week. You’ll train your core 2 days per week with workouts that target your abs from all angles while also improving stability, posture, and overall strength. Program details: -Length: 4 weeks -Schedule: 2 core-focused sessions per week -Level: Beginner–Intermediate (all exercises include demos and cues) -Location: Your gym of choice or at home with basic equipment -Time per workout: about 20–30 minutes -Main goal: Strong, defined core with better stability and posture What you’ll get: -A clear, time-efficient plan focused on building core strength and definition -Structured workouts that train your abs and core through flexion, rotation, and stability work -Exercise demos and instructions so you’re not guessing on setup or form -Progress tracking for sets, reps, and difficulty so you can see and feel your core getting stronger over the 4 weeks This program works great on its own for a focused core phase, or stacked alongside any upper body, lower body, or full-body strength program for extra core work.

This 6-week Arm Sculpting program is a focused, gym-based plan designed to build stronger, more defined arms without taking over your whole week. You’ll hit biceps, triceps, and shoulders with structured sessions that blend strength work and muscle-building volume so your arms look and feel strong from every angle. Program details: -Length: 6 weeks (2 phases) -Schedule: 2 arm-focused strength sessions per week -Level: all levels (all exercises include demos and cues) -Location: Your gym of choice – this is not in person with me -Time per workout: about 40–60 minutes -Main goal: Strong, defined biceps, triceps, and shoulders What you’ll get: -A clear, progressive plan focused on arm strength and definition -Structured workouts that blend compound pushing/pulling with targeted isolation work -Exercise demos and instructions so you’re not guessing on setup or form -Progress tracking for sets, reps, and weights so you can see your strength and definition improve over the 6 weeks This program is great on its own if you want to focus on your arms, or stacked alongside a lower-body or full-body program for a complete training routine.

January New Year Pricing January 2026: $49 Regular Price Beginning February: $97 ⭐️⭐️⭐️⭐️⭐️ Buyer's Review: "I actually like the consistency of the workouts, primarily for the booty program. I thought I’d get bored doing the same 3 workouts for 4 weeks but I’ve enjoyed the familiarity of it and being able to challenge myself more because I’m repeating movements." ⭐️⭐️⭐️⭐️⭐️ Buyer's Review: "The workouts have made me excited to workout consistently. Lifting 5x a week isn’t something I thought I would be doing but the programs are timed in a way they feel doable and I look forward to each workout." ________________________ This 12-week, 3-day-per-week gym program is built for women who are ready to grow their glutes—without living in the gym. You’ll rotate through barbell-focused lower body days (think hip thrusts, squats, lunges) with smart accessory work to build strength, shape, and stability. Perfect if you know your way around weights and want a clear, no-fluff plan to follow. 📆 Length: 12 weeks (3 phases) 🏋️ Schedule: 3 days/week (lower-body focused) 🎯 Level: Intermediate–Advanced (all exercises have demos with voiceover) 📍 Location: Your gym of choice - this is not in person with me ⏱️ Time per workout: ~40-70 minutes 🍑 Main goal: Stronger, rounder, more powerful glutes With the 12-Week Booty Program – Gym Edition, you’ll get: ✅ Full app access for the entire 12 weeks + 7 extra days ✅ 3 structured glute-focused workouts per week (plus warm-up guidance) ✅ Exercise demos and instructions inside the app so you’re not guessing ✅ 2 personalized form evaluations from Allie Record an exercise you're not sure about and send it to me! I’ll review what you’re doing well + what to tweak so you’re lifting safely and effectively and send you my video evaluation back to ya! ✅ Progress tracking for sets, reps, and weights so you can see your strength climb ✅ Printable PDF of your workouts at the end so you can rerun the program on your own later Equipment you’ll need access to: -Barbell + bumper plates (or hip thruster machine) -Squat rack -Flat bench -Dumbbells -Glute-friendly extras (cable ankle attachments, hip thrust pad – but not mandatory) Phase 1 – Build Your Base (Weeks 1–4) Learn the core movement patterns and get comfortable with the structure. Focus on position, control, and volume over maximal loading. Main lifts like: barbell hip thrusts, squats, Romanian deadlifts, walking lunges. Accessory work for: glute medius, hamstrings, core, and upper back for better stability. Phase 2 – Progressive Strength & Volume (Weeks 5–8) Gradual increase in load and/or sets on key lifts. More structured glute-biased supersets and split-stance work. Intensity techniques introduced (like tempo or pause reps) on select movements to drive mind–muscle connection. Phase 3 – Peak + Performance (Weeks 9–12) Heavier work sets on your big lifts with smart back-off sets. Glute “finishers” that burn (in a good way) without wrecking your recovery. Optional testing week at the end to see strength progress on your main lifts. This is for you if: -You’re comfortable in the gym and know basic barbell movements (squats, RDLs, lunges). -You want to grow your glutes  -You’re over random Instagram workouts and want a progressive plan that actually builds from week to week. -You can commit to 3 focused lifting days per week and are ready to push your strength. -You want guidance from a coach (form checks) without the full 1:1 price tag. This is not the best fit if: -You’ve never lifted before or have no idea how to set up a barbell (I’d point you toward a beginner or “Strong Foundations” program instead). -You currently have a major, active injury in your knees, hips, or low back that isn’t cleared by your doctor. FAQs Is this okay if I’m “sort of” a beginner? If you’ve never used a barbell before, I’d suggest starting with a beginner or foundations program. If you’ve done basic lifting (goblet squats, some machines, maybe light barbell work) and feel comfortable in the gym, this can be a great next step. I’ll give setup tips and form cues inside the app, and you’ll have 2 form checks from me for extra support. What if I can’t do all 3 days every week? Life happens. I’ll show you the priority order of workouts so if you only get the 2 main leg days in, you still hit the big rocks. The goal is consistency over perfection. Can I add cardio on top of this? Yes. Light to moderate cardio. Remember you're in doing a muscle growth program, we don't want to cardio away your gainz!  You should avoid adding cardio to leg days but if you're going to do that, lift first so you don't sacrifice your strength. Can I repeat the program after it ends? Absolutely. You’ll receive a printable version of the workouts at the end so you can run another round, adjusting weights based on your new strength levels.

For skiers, snowboarders & snowmobilers who already lift—and want to actually feel conditioned for the season. Whether your winter looks like carving down runs, dropping into steeper lines, or logging long days on a sled, Peak Season Strong is designed for people who already have some lifting experience and want their training to actually match how hard they play. This 12-week, gym-based program focuses on strength, endurance, and conditioning so your body can keep up all season—not just on Day **13 weeks including prep week You’ll build: -Stronger, more resilient legs that can handle constant shifting, carving, and uneven terrain -A rock-solid core for balance, control, and staying upright when conditions aren’t perfect -Upper-body strength and conditioning to help you steer, stabilize, and last longer on the mountain or trail Program structure: -Cardio & strength assessment workouts for week 1 -3 strength workouts per week -Intermediate-level programming with squats, hinges, lunges, and unilateral work -Plus a bonus 4th workout geared towards conditioning/abs/arms -Focused on stamina, balance, and “full-body athletic” feel -Smart progressions over 12 weeks so you’re challenged without feeling wrecked Peak Season Strong is for you if: -You’re already comfortable in the gym (know basic lifts and can follow a structured plan) -Your body usually taps out before the mountain closes -You wake up after Day 1 feeling like you got hit by a truck and want that to change -You want better control, balance, and confidence on skis, snowboard, or snowmobile -You’re ready to put in focused work now so you can actually enjoy the whole season FAQ: Do I need a full gym for this program? Yes, this is a gym-based program. You’ll need access to standard gym equipment like dumbbells, barbells, benches, and basic machines (leg press, cable machine, etc.). What specific equipment is used? Across the 12 weeks, you’ll see: -Dumbbells and barbells -Cable or plate-loaded machines -Mini bands -Medicine ball -Treadmill -Rower What if my gym doesn’t have one of these (like a rower or med ball)? No problem. You can swap: Rower → treadmill intervals, bike, or stair climber Med ball → dumbbells or a cable variation Specific machines → similar free-weight versions (for example, leg press → squats or split squats) Do I need lifting experience? It would be helpful. There are demo videos for every exercise but you would have an easier time with the program with experience. Is this only for one sport? No. It’s built for anyone spending time on snow—skiing, snowboarding, or snowmobiling—who wants stronger legs, better balance, and more stamina. How long are the workouts? Most sessions take around 40–60 minutes, depending on your rest times and how busy the gym is.

2026 January Pricing: $49 Regular Price Beginning January: $97 ________________________ This 12-week gym program focuses on upper body strength with 2 lifting days plus 1 bonus ab/core day you can plug in wherever it fits your week. It’s built for women who want stronger, more defined shoulders, back, and arms—without a complicated 5-day “bro split.” It pairs perfectly with the 12-Week Booty Program for a badass full-body routine, but also stands strong on its own. 📆 Length: 12 weeks (3 phases) 🏋️ Schedule: 2 upper body days/week + 1 optional bonus ab/core day 🎯 Level: Intermediate–Advanced (all exercises have demos with voiceover) 📍 Location: Your gym of choice - this is not in person with me ⏱️ Time per workout: ~30-50 minutes 🍑 Main goal: Stronger, more defined shoulders, back, and arms (with a stronger core to match) With the 12-Week Upper Body Strength – Gym Edition, you’ll get: ✅ Full app access for the entire 12 weeks + 7 extra days ✅ 2 structured upper body workouts per week (plus an optional abs/core day you can stack where it works best) ✅ Exercise demos and instructions inside the app so you’re not guessing ✅ 2 personalized form evaluations from Allie Record an exercise you're not sure about and send it to me! I’ll review what you’re doing well + what to tweak so you’re lifting safely and effectively and send you my video evaluation back to ya! ✅ Progress tracking for sets, reps, and weights so you can see your strength climb ✅ Printable PDF of your workouts at the end so you can rerun the program on your own later Equipment you’ll need access to: -Dumbbells -Barbell + plates (for pressing or rows if you choose) -Flat/incline bench -Cable machine and/or lat pulldown Upper-body-friendly extras (pulldown bar variations, rope attachments – but not mandatory) Phase 1 – Build Your Base (Weeks 1–4) -Learn the core movement patterns and get comfortable with the structure. -Focus on controlled reps, full range of motion, and balanced pushing/pulling. -Main lifts like: dumbbell or barbell bench press, overhead press, cable or machine rows, lat pulldowns. -Accessory work for: delts, biceps, triceps, and foundational core stability. Phase 2 – Progressive Strength & Volume (Weeks 5–8) -Gradual increase in load and/or sets on key presses and rows. -More structured supersets for shoulders and arms to drive muscle and strength gains. -Intensity techniques introduced (like tempo or pause reps) on select movements to improve control and mind–muscle connection. -Core work progresses with longer holds and more challenging patterns. Phase 3 – Peak + Performance (Weeks 9–12) -Heavier work sets on your big upper body lifts with smart back-off sets. -Shoulder and arm “finishers” that give you a solid pump—without wrecking recovery. -Optional testing week at the end to see progress on key lifts (like AMRAP sets or rep PRs on bench/rows/presses). This is for you if: -You’re comfortable in the gym and know basic machine and dumbbell movements (presses, rows, pulldowns, basic core work). -You want stronger, more defined shoulders, back, and arms (and better posture). -You’re over random upper body days from Instagram and want a progressive plan that actually builds from week to week. -You can commit to 2 focused upper body days per week (plus an optional core day) and are ready to push your strength. -You want guidance from a coach (form checks) without the full 1:1 price tag. This is not the best fit if: -You’ve never lifted before or don’t feel comfortable using basic gym equipment (a beginner or “Strong Foundations” program would be a better place to start). -You currently have a major, active injury in your shoulders, elbows, or wrists that isn’t cleared by your doctor. FAQs Q: Do I need the 12-Week Booty Program to do this? Nope! The 12-Week Upper Body Strength program stands completely on its own. You can absolutely run it solo if you just want to focus on upper body strength and definition. That said, it pairs perfectly with the 12-Week Booty Program to give you a badass full-body plan (3 lower body days + 2 upper body days + optional abs). Q: How many days per week is this? You’ll have: -2 upper body lifting days per week, plus -1 optional abs/core day you can plug in wherever it fits your schedule. -You can keep the abs day as a short stand-alone session or tack it on as a finisher after one of your lifting days. Q: Where do I put the bonus ab/core day? Totally up to you and your schedule. A few options: -Run it as its own short session on a separate day -Add it as a finisher after a lower body day -Add it after an upper body day if you like that “core burn” at the end -Inside the app, I’ll give you suggestions on how to plug it in based on whether you’re doing just this program or pairing it with the Booty Program. Q: What level is this for? Can beginners do it? This program is best for intermediate to advanced lifters—women who feel at least somewhat comfortable in the gym and know basic movements like presses, rows, pulldowns, and standard core exercises. If you’ve never lifted before or have no idea how to set up machines or a bench, a beginner or “Strong Foundations” style program will be a better place to start. Q: What equipment do I need? You’ll need access to a gym with: -Dumbbells -A flat/incline bench -Cable machine and/or lat pulldown -Barbell + plates (optional but helpful for pressing/rows) -A few basic attachments (rope, straight bar, etc. – nice to have, not mandatory) -No fancy or brand-specific equipment is required. Q: How long do I have access to the program? You’ll have full app access to this program for the entire 12 weeks + 7 extra days. After that, app access ends—but you’ll get a printable PDF of all your workouts so you can repeat the program on your own anytime. Q: Do I lose everything when the program ends? Nope. While app access ends after 12 weeks + 7 days, you’ll receive a printable version of your workouts so you can rerun the program or plug your favorite days into future training blocks. Q: How do the 2 form-check video reviews work? You’ll record yourself doing any upper body or core exercise you’re unsure about (think: bench press, overhead press, rows, pulldowns, push-ups, etc.), upload it, and I’ll send you back a video evaluation with: -What you’re doing well -What to tweak for better results and safety -You get 2 of these during your program window (12 weeks + 7 days). After that, additional form checks would be a separate service or part of coaching. Q: What if I miss a week or fall behind? Life happens. You can: -Pick up where you left off and keep going, or -Skip ahead to get back on track with the current week -The goal is progress, not perfection. If you’re also running the Booty Program, I’ll outline which days are priority so you know what to hit first on busy weeks. Q: Can I do cardio with this program? Yes. Light to moderate cardio (like walking, incline treadmill, or cycling) pairs really well with this program. -I usually recommend: -2–3 low- to moderate-intensity cardio sessions per week -Avoid stacking super intense cardio right before your heavy upper body lifting if strength is the main goal. Q: Will this make my upper body “too bulky”? No—this program is designed to help you build strength, shape, and better posture, not turn you into a bodybuilder overnight. How your muscles look will also depend on your overall nutrition, recovery, and genetics. Most women are surprised by how much they like their shoulders, back, and arms once they’re actually strong. Q: Can I modify the exercises if something bothers my joints? Yes. If a specific movement doesn’t feel good in your shoulders, elbows, or wrists, you can swap for a more joint-friendly variation (for example: dumbbell press instead of barbell, neutral-grip rows instead of wide grip, etc.). You can also use one of your form-check videos to show me what’s going on and I’ll give you feedback and suggestions. Q: Is this program okay if I have an injury? If you currently have a major, active injury in your shoulders, elbows, or wrists, you’ll need to be cleared by your doctor or physical therapist before starting. This program is not a substitute for rehab or medical care. Q: Can I use this program more than once? Absolutely. Once you complete the 12 weeks, you can: Repeat the full program using your printable PDF Increase weights where appropriate Adjust rest times or add small challenges for a second round Many women like to run a solid program for multiple cycles, especially if they’re still progressing.

This 4-week Abs of Steel program is a short, focused core plan designed to build a stronger, more defined midsection without adding a ton of extra time to your week. You’ll train your core 2 days per week with workouts that target your abs from all angles while also improving stability, posture, and overall strength. Program details: -Length: 4 weeks -Schedule: 2 core-focused sessions per week -Level: Beginner–Intermediate (all exercises include demos and cues) -Location: Your gym of choice or at home with basic equipment -Time per workout: about 20–30 minutes -Main goal: Strong, defined core with better stability and posture What you’ll get: -A clear, time-efficient plan focused on building core strength and definition -Structured workouts that train your abs and core through flexion, rotation, and stability work -Exercise demos and instructions so you’re not guessing on setup or form -Progress tracking for sets, reps, and difficulty so you can see and feel your core getting stronger over the 4 weeks This program works great on its own for a focused core phase, or stacked alongside any upper body, lower body, or full-body strength program for extra core work.

This 6-week Arm Sculpting program is a focused, gym-based plan designed to build stronger, more defined arms without taking over your whole week. You’ll hit biceps, triceps, and shoulders with structured sessions that blend strength work and muscle-building volume so your arms look and feel strong from every angle. Program details: -Length: 6 weeks (2 phases) -Schedule: 2 arm-focused strength sessions per week -Level: all levels (all exercises include demos and cues) -Location: Your gym of choice – this is not in person with me -Time per workout: about 40–60 minutes -Main goal: Strong, defined biceps, triceps, and shoulders What you’ll get: -A clear, progressive plan focused on arm strength and definition -Structured workouts that blend compound pushing/pulling with targeted isolation work -Exercise demos and instructions so you’re not guessing on setup or form -Progress tracking for sets, reps, and weights so you can see your strength and definition improve over the 6 weeks This program is great on its own if you want to focus on your arms, or stacked alongside a lower-body or full-body program for a complete training routine.