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

Barbell Hip Thrust

3 x 8

B1

Trap Bar Deadlift

3 x 6

B2

Front Plank on Elbows

3 x 0:30

C

KB Curtsy Lunge

3 x 8

D1

Clamshell Side Plank Hip Thrust

2 x 15

D2

DB Farmer's Carry

3 x 1:00

E

Alternating DB Hammer Curl

2 x 12

Tuesday
Week 1 Day 3

A1

Goblet Squat

3 x 8

A2

Alternating KB Row

3 x 8

B1

Incline DB Press with Palms Facing In

3 x 8

B2

DB B-Stance RDL

3 x 10

C1

DB Walking Lunge

3 x 12

C2

Wall Sit Abduction

3 x 0:01

D1

X Pulldown

3 x 15

D2

Banded Tricep Pushdown

3 x 15

Thursday
Week 1 Day 5

A1

Glute Focus Step Up

3 x 12

A2

DB Alternating Z Press

3 x 12

B1

Hamstring Curl on Slides

3 x 8

B2

RB Kneeling Pallof Press

3 x 8

C1

Shoulders Elevated Single Leg Thrust

3 x 15

C2

Mini Band Lateral Walk

3 x 15

D1

Band Pull-Apart

3 x 15

D2

DeadBug

3 x 10

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.

Get Built for Her
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