This 4-day strength program is designed to help you build muscle, get stronger and feel more confident in the gym. With a focus on progressive overload, targeted muscle splits and intentional movement, you'll train with purpose and power every session. Whether you're a beginner or a seasoned lifter, this plan will help you lift heavier, move better and slay any strength goals you have. 

Upper Body : Pull Day &
DANCE: Lace Up Class (or any form of cardio)

Lower Body: Glute/Hamstring Focused

Long Walk/Mobility Day

Upper Body: Push Day

Lower Body: Full Legs 

DANCE: Lace Up Class (or any form of cardio)

Rest/Mobility Day

Upper Body: Pull Day &
DANCE: Lace Up Class (or any form of cardio)

Straight-arm Cable Pulldown 

Lat Pulldown (wide grip)

Bent Over Barbell Row (underhand)

Rear Delt Fly

Single-arm Chest-supported Row

Cable Face Pull

Cable Bicep Curl

Block 1

Hip Abduction

Glute-focused Leg Press

Romanian Deadlift (Barbell or DB)

Smith Machine Reverse Lunge

Hip Thrust (Machine or Barbell)

Seated Hamstring Curl

1. Around the worlds
2. Front Raise
3. Lat Raise

Warm-up: Shoulder Tri-set

Seated Shoulder Press (DB or Machine)

Seated Machine Chest Press 

Cable Front Raise

Cable Tricep Pull-down

Seated Chest Fly

Single-arm Cable Lat Raise

Smith Machine Squat (quad-focused)

B-stance Hip Thrust

Bulgarian Split Squat

Leg Extensions

Heel Elevated Dumbbell Goblet Squat

Block 2

Smith Machine or Barbell Squat

Progress Tracker.docx

Client Waiver.pdf

8-Week Strength Program

$80

8-Week Strength Program

8-Week Strength Program

Meet Your Coach

MoveNSlay

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