Theory Athletics

Weightlifting, Strength & Conditioning, Women's Training
Coach
kacey briggs

Built for Her. Program for you in mind. Focusing on

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get Built for Her
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Feel Strong in Your Body
Build real strength that carries over into your everyday life with a program that meets you where you are. I want you to feel confident stepping into the gym with a plan designed to get you where you want to go.
Features
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Programming 4 days per week
Progressive strength training designed specifically for women who want to build lean muscle, sculpt their physique, and feel genuinely strong.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
Week 1 of 4-week program
Sunday
Lower Day 1

A

Broad Jump

3 x 5

B

Barbell Hip Thrust

3 x 8

C

Trap Bar Deadlift

3 x 5

D1

DB Reverse Lunge

3 x 8

D2

Exercise Ball Forearm Plank

3 x 20

E1

Clamshell Side Plank Hip Thrust

2 x 15

E2

Elevated Body Weight Calf Raise

2 x 15

Monday
Upper Day 2

A

DB Push Press

3 x 8

B1

Incline DB Bench Press

3 x 8

B2

DeadBug

3 x 10

C1

DB Alternating Z Press

3 x 12

C2

Straight Arm Pulldown

3 x 8

D

1-Arm DB Row

3 x 12

E

Band Tricep Push Down

2 x 15

Wednesday
Total Day 3

A

Goblet Squat

3 x 8

B1

Val Slide Lateral Lunge

3 x 10

B2

Standing Landmine Press

3 x 10

C1

Backward Sled Drag

3 x 40

C2

TRX Knee Rollout

3 x 12

D1

TRX Bridge Hamstring Curl

3 x 12

D2

Alternating DB Hammer Curl

3 x 12

Friday
Total Day 4

A1

DB Step Up

3 x 12

A2

Prone Y T W

3 x 4

B1

Sled Push

3 x 60

B2

Band Pull-Apart

3 x 15

C1

Foot Elevated Single Leg Hip Thrust

3 x 15

C2

Mini Band Lateral Walk

3 x 15

D1

KB Swing

3 x 12

D2

Sled Sprints

3 x 30

Coach
More from Theory Athletics
coach-avatar kacey briggs

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Train with intention. Build with Purpose

Become Her. No more guessing. No more starting over. Just a clear plan, purposeful training, and the confidence that comes from knowing you're investing in yourself.

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