Bridal Barbell Series
Tri Star Strength x Rehab
General Fitness, WeightliftingYour wedding day should be about confidence.
Not crash dieting.
Too often, bridal fitness focuses on shrinking your body as fast as possible. Endless cardio, restrictive dieting, and panic workouts right before the big day.
This program takes a different approach. Strength builds the physique that makes a dress fit beautifully. Strong Down the Aisle: The Bridal Barbell Series is a 12-week strength training program for women with access to a fully equipped gym who want a structured plan leading up to their wedding.
Instead of chasing smaller, the program focuses on building the areas that impact how you look and feel in your dress: • Glutes for shape and lower body strength • Shoulders to enhance the silhouette of sleeveless and strapless dresses • Upper back and posture so you stand tall and confident in photos • Lower body strength to improve muscle tone and body composition
Over 12 weeks, the program progresses through structured phases that build a strong foundation, increase strength, and develop muscle where it matters most.
Because the goal isn’t to take up less space. It’s to walk down the aisle feeling strong, confident, and proud of the body you built.
What’s Included • 12 weeks of structured strength training • 4 gym training days per week • 2 optional PUMP days (no equipment needed) • Progressive phases focused on strength and hypertrophy • Targeted glute development • Shoulder and upper body muscle building • Upper back and posture work • Accessory training with cables and bands • Core and conditioning to support overall strength • A clear, easy-to-follow structure so you always know what to do in the gym
Program Details Length: 12 Weeks Training: 4 Days Per Week Equipment: Fully Equipped Gym Focus: Glutes • Shoulders • Posture • Lower Body Strength
A
Barbell Hip Thrust
4 x 8
B
Barbell Romanian Deadlift
3 x 8
C
DB Reverse Lunge to High Knee
3 x 8
D
Cable Kickbacks
3 x 15
E
Side Planks
3 x 1 @ 30
A
Seated DB Press
4 x 6
B
Lat Pull Down
3 x 8
C
Chest Supported DB Row
3 x 8
D
Lateral Raise
3 x 12
E
Face Pull
3 x 12
A1
Bridge Pulse with Abduction Band
3 x 20
A2
Banded Donkey Kicks
3 x 15
A3
Banded Fire Hydrant
3 x 15
A4
Banded Lateral Walks
3 x 15
A5
Banded Kickbacks
3 x 15
A
Barbell Back Squats
3 x 8
B
B-Stance RDL
3 x 8
C
Walking Lunges
3 x 10
D
Cable Kickbacks
3 x 12
E
Deadbugs
3 x 10
A
Incline DB Press
3 x 8
B
Single Arm DB Row
3 x 10
C
Lateral Raise
3 x 15
D
Tricep Push Down (Rope)
3 x 12
E
Hammer Curls
3 x 12
A1
Hammer Curls
3 x 12
A2
Lateral Raise
3 x 12
A3
DB Rear Delt Fly
3 x 12
A4
Bench Dip
3 x 12
A5
Incline Push ups (band assisted)
3 x 12
A6
Plank Shoulder Taps
3 x 12
Faith, PT, DPT
Faith is a Physical Therapist who helps women build strength, develop muscle, and feel confident in their bodies through structured training. Her approach prioritizes progressive strength work over quick fixes, focusing on glute development, lower body strength, and posture. Faith’s programs are designed to remove the guesswork from the gym so you can train with purpose and see real progress.
You already have enough to plan before your wedding. Your training shouldn’t be another thing you have to figure out. This program gives you a clear, structured strength plan so you can walk into the gym with confidence and walk down the aisle feeling stro
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