12 week StrongHer Program

🔥 What You’ll Get

• 12-week progressive strength training program (3 phases)


• Access via the Transformed Women Coaching App


• Video demos, rest times & progress tracking


• Built-in warm-ups, glute activations & finishers


• Gym-based structure with detailed exercise order


• Access to transformed Women menus and recipes

💪 Who It’s For

• Intermediate to advanced trainers

• Women who already train but feel stuck or plateaued

• Those wanting to build muscle, strength, and body shape (not just “tone up”)


• Perfect if you want structure without 1:1 coaching


🎯 Program Goals

• Build strength and power in squats, hip thrusts, pull-ups etc.

• Build strong, defined glutes, legs, and upper body


• Improve lifting technique and confidence


• Learn to train with purpose and progressive overload


📅 Structure Overview

• 4-5 training days per week

• Each phase = 4 weeks (progressive overload)

• Designed for gym equipment

✍️ Example Training Schedule for phase 1

Day 1: Lower Body A (Glutes + Hinge Focus)

Day 2: Upper Body A (Pull + Pull-Up Progression)

Day 3: Lower Body B (Squat + Legs)

Day 4: Upper Body B (Push + Bench Focus)

Day 5: Glutes, Core & Mobility