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Progression Strong

Brent Day

General Fitness

Coach

Chantel Day

Progression Strong – 4 Week Strength Program

Tired of doing the same workouts with the same weights and seeing zero progress? It’s time to change that. Progression Strong is a 4-week progressive overload training program designed specifically for women who want to get stronger, leaner, and more confident in the gym.

What You’ll Do:

Train 3x per week using dumbbells only. Each workout consists of 3 supersets (A1/A2, B1/B2, C1/C2). Complete 3 rounds of each superset before moving on. Rest 1 minute after each superset.

$15

Get Progression Strong

What You’ll Gain

Noticeable strength gains. Better muscle tone and body composition. Improved confidence in the gym. Clear structure and accountability. A fun and supportive community (live Saturday workouts in our private Facebook group).

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow.

Programming 3 days per week

Efficient 40-50 minute dumbbell sessions you can do at home or in the gym. All levels welcome. Modifications provided.

Mental Exercises

Structured mental training exercises to cultivate your inner strength.

1 Live Workout Per Week

Join me every Saturday in our private Facebook group for coaching, motivation & community. Bonus core + finisher added to each live session.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best.

Full Tracking in TrainHeroic

Log every rep and weight with built-in progress charts.

Equipment

Required

Dumbbells

Sample Week

Week 1 of 5-week program

Thursday

Brisk 30 Minute Walk

Brisk Walk

Friday

Brisk 30 Minute Walk

Brisk Walk

Saturday

Live Workout

Bent Over Row

Narrow Squats

Upright Row

Straight Leg Deadlift

DB Biceps Curl

Reverse Lunges

Recovery

Lower Body Flexibility

Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.

Coach

More from Brent Day

Chantel Day

BCRPA Certified Group Fitness Instructor specializing in HIIT and Strength Training at the Port Moody Recreation Centre. I love the energy of group fitness and the connection it brings. My clients are my biggest motivation. I believe strength is the key to longevity and I'm passionate about helping others feel strong, confident and their best!