training Packages

16 Weeks | 4 Phases | One Stronger,

More Confident You

STRONG GIRL 1 & 2 is the ultimate 16-week training package designed to take your strength, physique, and confidence to the next level

phase by phase.

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Phase 1: Strong Girl 1 (Weeks 1–8)

Build Strength. Build Muscle. Build Confidence.

The first 8 weeks lay the foundation for everything that follows. This phase is all about unlocking your full lifting potential through structured progressive overload, focusing heavily on glute development, full-body strength, and upper-body progression.

You’ll perform constant tension hip thrusts, finishing with pauses that will test you physically and mentally - helping you build not just strength, but resilience. Towards the end of the program, on your high-volume sets finishing with AMRAPs (as many reps as possible) to push your limits and give it everything you’ve got.

You’ll also work through essential compound movements like barbell RDLs, squats, and a variety of accessory exercises to strengthen your posterior chain, improve balance, and enhance control in every lift.

The 4-day split combines heavy lifting days with targeted accessory and stability work, ensuring a perfect blend of strength, hypertrophy, and recovery. Every set, rep, and intensity level is planned for you - so all you have to do is show up and put in the work.

By the end of Phase 1, you’ll feel stronger, more capable, and ready to take your training to the next level.

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Phase 2: Strong Girl 2 (Weeks 9–16)

Now it’s time to elevate everything you’ve built.

Strong Girl 2 takes your progress from Phase 1 and pushes it further - introducing new movement variations, challenging set techniques, and volume strategies that bring fresh intensity to your training.

Expect strength days to include dead-stop hip thrusts, volume days performing hip thrusts into Kas bridges, and B-stance RDLs to improve unilateral strength and fix imbalances. You’ll also tackle dumbbell elevated sumo squats, upper body strength variations, and advanced core work to enhance stability, control, and overall performance.

This second phase keeps the perfect mix of strength and volume - helping you continue building muscle, refining your shape, and developing power you can feel.

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The Result:

By the end of 16 weeks, you’ll have transformed your strength, confidence, and physique - lifting heavier, moving better, and feeling stronger than ever before.

This isn’t just training.

It’s your roadmap to becoming the strongest version of you